The high fat diet has been called the “largest diet sensation, ever,” in the health and wellness sector. For that reason alone, it warrants investigation.
A ketogenic diet consists mostly of fat (about 75% of total calories), with some protein (around 20%), and very few carbs (around 5%). The goal is to induce ketosis in the body. Ketosis is a metabolic state in which fat is used as a fuel source rather than glucose.
Keto Advantages?
Common ketogenic diet advantages include but are not limited to these: reduced epileptic seizure activity; higher HDL (“good”) cholesterol; improved type 2 diabetes; and decreased appetite.
Women with polycystic ovarian syndrome (PCOS), an insulin-related disease, have showed potential in preliminary investigations. This might be because of its potential (albeit unproven) capacity to restore insulin sensitivity.
Is the Past the Key to the Future?
Like with the Atkins diet before it, the contemporary Keto diet casts carbohydrates in a negative light. Medical experiments with low-carb diets and/or fasting date back to at least the 1850s.
Stillman’s The Doctor’s Fast Weight Reduction Diet, which consists mostly of low-fat protein and water, was released in 1967.
The Atkins diet followed in 1972; it was heavy in protein and fat and low in carbohydrates. The metabolic conditions diabetes, hypertension, and obesity were all benefited by this. Its fame continues to this day.
Protein Power, developed by Eades and Eades in 1996, is an extremely low-carb diet that has been shown to be beneficial for those with overweight, hypotension, high blood pressure, and/or diabetes.
Therefore, the Keto diet’s emphasis on fat and protein over carbohydrates has a track record of success in promoting healthy weight loss and metabolic variables. This is supported by anecdotal evidence.
Is There Anything Else You Can Get From Keto?
Neurodegenerative diseases including MS, Alzheimer’s, and Parkinson’s may benefit from this approach since metabolic abnormalities are linked to cognitive decline. Alzheimer’s disease is now often referred to as Type 3 diabetes.
Medical supervision is recommended for the treatment of these diseases.
Evidence from rat studies suggests that ketones may potentially help with traumatic brain damage.
For the Sake of Transparency…
The Ketogenic diet is effective for quick weight reduction in the outset. The muscles’ glycogen stores have been depleted, along with the water they contained. Possible continued weight reduction at a slower pace beyond that point.
There is an initial boost in metabolism, but it tends to go away after around 4 weeks.
Keto doesn’t seem to have any lasting benefits for either fat reduction or muscle growth.
Keto seems to raise LDL (“bad”) cholesterol in certain persons.
Is There Anything Unfavorable About It?
Nutrient shortages owing to missing food categories and a disagreeable transitional condition dubbed “Keto flu” that may continue for days are the most often cited “cons” of a diet plan. It consists of feelings of hunger, thirst, headache, nausea, tiredness, irritability, constipation, mental cloudiness, lethargy, poor concentration, and a lack of enthusiasm. Keto has been proposed as a “detox” strategy since its effects are comparable to those of caffeine withdrawal.
Adherence issues and digestive health issues associated with this low-fiber diet are two additional drawbacks.
Most individuals will not benefit from the Keto diet while exercise. In fact, it may cause you to “hit the wall” due to glycogen depletion (bonking). Without glucose and carbs, an athlete’s ability to move quickly and exert force could suffer.
Athletes have been warned by the International Olympics Committee about low-carb diets. These may cause ineffective training adaptations, which in turn reduces power and stamina. My coworker created cardiac arrhythmias in exercising rats by restricting their carbohydrate intake.
My main reservation about the Keto diet is its potential impact on serotonin production and function in females. Without carbohydrates, serotonin levels might plummet because they are essential in transferring tryptophan (a serotonin generator) to the brain. What kind of effects does it have on women’s emotions, appetites, and impulse control?
So, What Does It All Mean?
Short-term weight reduction and the aforementioned health problems may be manageable with the ketogenic diet. The approach’s viability over the long run remains debatable. The advantages of it are also contested. Possible renal damage and a lack of long-term research and scientific data are two of the main complaints made by detractors.
Overall, it seems that the Keto diet is neither the best option for individuals who are simply looking to “be healthy” nor is it a long-term treatment. Last but not least, many individuals find it challenging to stick to the diet.
Long-term, it may be better to have a more balanced diet that places more of an emphasis on healthy, high-fiber foods like vegetables and less on sugar and “junky” carbohydrates.