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What Is The Ketogenic Diet? All To Know & Expect

Should you try the Keto Diet? It helps you lose weight quickly, but are there nutrient deficiencies? Here’s why you should and shouldn’t…

So What’s This New “Keto” Diet That’s Trending?

The ketogenic diet has gained immense popularity in recent years for its purported weight loss and health benefits. Since 2018, the number of individuals who stuck with the diet doubled! In short, the number jumped from “10 million Americans up to 23 million.”

The keto diet is a low-carbohydrate, high-fat eating plan which induces a state of ketosis in the body. Ketosis occurs when the body primarily uses fat for fuel instead of carbohydrates, leading to the production of ketones. The diet typically involves consuming lots of fats, a moderate amount of protein, and a very low amount of carbohydrates.

By understanding both its potential advantages and drawbacks, I’ll assist you in making an informed decision about whether it’s the right fit for your lifestyle.

What Are The Positives?

  • Weight Loss 

Quite similar to the Whole30 Challenge, the keto diet is renowned for its effectiveness in weight loss. By restricting carbohydrates, the body transitions into a state where it burns stored fat for energy, leading to rapid weight loss for many individuals. Doctor say that those who are consistent with this diet can lose 10 or more pounds within a single month.

  • Improved Blood Sugar Control 

For those with insulin resistance or type 2 diabetes, the keto diet may help regulate blood sugar levels. By reducing carbohydrate intake, blood sugar spikes are minimized.

  • Higher Energy 

Supporters of the keto diet report increased energy levels and improved mental clarity. They say that the steady supply of ketones to the brain enhances cognitive function.

  • Appetite Suppression 

The consumption of fats and proteins can lead to a feeling of fullness, potentially reducing overall calorie intake by suppressing appetite.

What Are The Negatives?

  • Nutrient Deficiency

The restrictive nature of the keto diet may result in nutrient deficiencies, as it limits the intake of certain fruits, vegetables, and whole grains rich in essential vitamins and minerals. Studies say that the diet lacks nutrients such as Vitamin B1, Vitamin B6, Calcium, and Iron which strengthen your bones.

  • Keto Flu

About a third of individuals experience the “keto flu” during the initial stages of the diet, characterized by symptoms like fatigue, headaches, and irritability as the body adapts to ketosis.

  • Digestive Issues

A lack of fiber from limited carb sources may lead to constipation and digestive discomfort, which around 50% of children experience when starting out. It’s crucial to incorporate low-carb, fiber-rich foods.

  • Negative Impact on Athletic Performance

Some athletes find that the keto diet negatively affects their performance, especially during high-intensity activities that rely on carbohydrates for quick energy.

Would You Try It?

The “Keto Diet” is currently trending, as micro-influencers along with Tik Tok stars have been spreading the word about losing weight.

Of course there are pros, but controversy strikes as parents worry that their kids are not intaking the proper amount of nutrients that they may need.

So, what are your thoughts?

Comment down below…