Initially created to manage epilepsy in children, the ketogenic diet has surged in popularity as a weight loss strategy. Many social media influencers and coaches promote the various benefits of this high-fat dietary regimen. However, do these assertions stand up to scrutiny?
While advocates of the diet often present an extensive list of benefits, such as enhanced mental clarity and decreased inflammation, the actual advantages of the ketogenic diet are more nuanced. It is important to evaluate the potential hazards and limitations.
Thus, what are the genuine benefits and challenges of adopting a ketogenic diet, and is it worth trying? Continue reading to discover more.
Pros and Cons of Keto Diet?
Pros of keto diet
Faster weight loss
The ketogenic diet exhibits considerable promise; however, it is important to highlight a significant limitation: the majority of research focused on its weight loss benefits has largely involved participants suffering from obesity. Consequently, if your objective is to lose the last five pounds, the results may not align with your expectations.
Conversely, for those carrying a considerable amount of excess weight, the ketogenic diet can serve as an effective strategy for weight reduction.
There are several reasons for this phenomenon. A swift reduction in carbohydrate intake primarily causes a quick loss of water weight, which is often visible on the scale shortly thereafter. Following the initial weeks, this rapid weight loss will likely transition to a more gradual rate.
The early reduction in weight does not necessarily indicate fat loss; nonetheless, the quick results can motivate numerous individuals to continue with their dietary efforts. Research has shown that particular ketones released during ketosis may help suppress appetite, making it easier to maintain a calorie deficit.
Moreover, consuming low-carbohydrate foods may improve the body’s fat burning efficiency. According to a 2022 study, ketogenic diets may help reduce insulin spikes. Since insulin inhibits lipolysis, the process by which the body utilizes stored fat, keeping blood sugar levels stable could facilitate the loss of body fat.
Blood sugar management
There has been significant investigation into the effects of the ketogenic diet on type 2 diabetes, and this interest is well-founded.
Historically, people have advocated low-carbohydrate diets as a cornerstone of diabetes management, even before the introduction of injectable insulin.
Although low-carbohydrate diets are not a novel concept in the context of diabetes, the ketogenic diet presents a fresh strategy by increasing fat consumption. Research has firmly established that both ketogenic and low-carbohydrate diets can contribute to the stabilization of blood sugar levels, and there may be further advantages to explore.
A 2019 study revealed that some participants experienced a reversal of type 2 diabetes while following a ketogenic diet, and a two-year follow-up indicated significant improvements in diabetes-related blood markers. The study noted a diabetes remission rate of 17.6% among those involved.
However, the ketogenic diet does have its limitations. A meta-analysis from 2021 indicated that the benefits of the diet tended to wane after one year, and many participants reported difficulties in maintaining the diet over the long term. This suggests that a more flexible and sustainable dietary plan might lead to better long-term health outcomes.
Reduce risk of cardiovascular disease
The potential advantages of the ketogenic diet, similar to many other health-related claims, are subject to conflicting research findings. Some experts, however, posit that this diet may contribute positively to heart health.
A meta-analysis from 2023 revealed a reduction in blood triglycerides, while also noting increases in both HDL (beneficial) and LDL (harmful) cholesterol levels.
Another study indicated no significant rise in LDL levels. The composition of the ketogenic diet is believed to play a crucial role in influencing triglyceride, HDL, and LDL levels. For example, a diet high in saturated fats may lead to an increase in LDL, which is detrimental to heart health.
Conversely, a diet rich in healthy unsaturated fats, such as those found in avocados and salmon, may elevate HDL levels, which is advantageous for cardiovascular health. Therefore, it appears that the impact on cardiovascular health markers may be more closely related to the types of fats consumed rather than the ketogenic diet itself.
Starve cancer cells of energy
Research regarding the ketogenic diet as a component of cancer treatment is relatively new and remains a subject of considerable debate. However, some preliminary studies have indicated potential advantages.
The underlying principle is associated with the Warburg effect, which suggests that cancer cells undergo metabolic alterations that lead them to predominantly utilize glucose (carbohydrates) for energy, even in the presence of oxygen.
Theoretically, implementing a ketogenic diet that minimizes carbohydrate intake and encourages the body to utilize fat for energy may “starve” cancer cells. This could potentially diminish the strength of cancer cells, making them more vulnerable to chemotherapy and radiation while simultaneously protecting normal cells.
A small study from 2023 indicated a higher overall survival rate among participants who maintained the ketogenic diet for a longer duration; however, experts emphasize that this research is still in its preliminary phases.
Cons of a keto diet
Digestive issues
Maintaining a low-carbohydrate lifestyle generally leads to a decreased intake of beans, lentils, and whole grains, all of which provide valuable fiber. This dietary shift may result in constipation and sluggish digestion.
Furthermore, a substantial intake of fats can be challenging for the digestive system. A considerable number of people who pursue a ketogenic diet report experiencing gastrointestinal (GI) issues, including diarrhea, cramping, bloating, and discomfort in the stomach.
Nutrient deficiencies
The ketogenic diet restricts carbohydrate intake to a mere 50 grams, which significantly limits the inclusion of various fruits and vegetables. These food groups are vital as they provide essential vitamins and minerals necessary for maintaining cellular health.
Particularly, individuals following a keto diet may find themselves lacking in vitamins A, E, and B6, along with folate, calcium, magnesium, potassium, and iron.
To address some of these nutritional gaps while adhering to the keto diet, it is advisable to consume an abundance of low-carbohydrate vegetables such as leafy greens, broccoli, asparagus, and zucchini.
Furthermore, it is advisable to seek guidance from a registered dietitian if one plans to adhere to this diet for an extended period.
Bad for heart health
While we previously examined the potential benefits of a ketogenic diet on heart health, we also considered the inherent risks. A diet high in saturated fats—found in foods like meat, cheese, and butter—can jeopardize your heart health.
It is well established that saturated fat raises LDL (bad) cholesterol levels, which can contribute to the obstruction of arteries. This obstruction is closely associated with heart disease and various cardiovascular conditions.
The bottom line
While advocates of the ketogenic diet often emphasize its numerous advantages, it is crucial to recognize the significant risks associated with it. For example, a diet high in fats may adversely impact cardiovascular health and lead to gastrointestinal complications. Additionally, there is a lack of long-term research regarding the safety of the ketogenic approach.
Nevertheless, for individuals suffering from obesity and type 2 diabetes, the potential benefits of the ketogenic diet may surpass its associated risks.
If you are considering adopting a ketogenic lifestyle, it is advisable to consult with your physician or a registered dietitian, particularly if you have pre-existing health conditions. They can provide guidance on how to implement the diet in a safe and sustainable manner.
