What is a Ketogenic Diet and How it Work? Can a Keto Diet Help You Lose Weight? Pros and Cons

Are you also thinking about switching to a ketogenic diet for weight loss? If yes, you’re not alone because the keto diet has gained massive popularity for its fat-burning benefits, but is it really as effective and safe. Well, just scroll through the article and check it out as here, we have answered what the keto diet is, key benefits, side effects, etc.

What is a Ketogenic Diet and How Does It Work?

The first thing we should ask ourselves is what is ketosis or ketogenic diet.

When you follow a regular high-carb diet, your body breaks down carbohydrates into glucose (sugar), which becomes your primary source of energy. Any excess glucose is stored as glycogen in the liver and muscles. But once this storage fills up, the leftover glucose gets converted into body fat.

Now, we will see a diet where carbs are restricted. When you drastically reduce carb intake, typically under 50 grams per day, your glycogen stores deplete. That’s when the body switches to an alternate fuel, fat. The liver converts fat into ketones, which are used as energy. This is the basis of a Ketogenic Diet.

This metabolic state is called ketosis, and it’s the foundation of a ketogenic diet.

Pros and Cons of Ketogenic or Keto Diet

So, why doesn’t everyone start doing just this and staying off carbs. Let’s evaluate the pros and cons of this type of diet on our health and well-being.

Ketogenic Diet Pros

While people who follow keto diet can tell you tens of benefits, we have included only those who are somehow backed by science.

Controls Seizures and Epilepsy

Since ancient times, fasting and low-carb diets have been used to manage seizures. In one study, 54% of children on a keto diet experienced complete seizure control, while 26% had a significant reduction. This makes keto a clinically proven treatment for drug-resistant epilepsy.

Helps in Weight Loss

One of the most well-documented benefits of the keto diet is rapid fat loss. A study of over 400 individuals showed that those on a low-carb diet lost an average of 3.3 kg more than those on a low-fat diet over six months. That’s because ketosis promotes fat-burning while suppressing appetite.

Good for Type 2 Diabetes & Prediabetes Patient

Cutting carbs helps reduce blood sugar and improve insulin sensitivity. In one clinical trial, insulin sensitivity improved by up to 75%, and many participants were even able to reduce or stop diabetes medications after switching to a keto diet. Studies found that patients glucose came under control after following the low carb ketogenic diet.

Boosts Brain Function

Most of our brain can use Ketones as fuel in times of starvation or low carb diet. This can take place as early as after 3 days of a starvation state.

Also, some children can have a condition where the glucose receptors in the brain are disrupted. Thus, getting energy from glucose might become an issue. Here they might go into seizures. Ketogenic diets bypass this mechanism and prevent this condition. Some studies suggest that ketogenic diets may help in the treatment or prevention of Alzheimer’s and dementia.

Supports Heart Health

As seen earlier, on a high carb diet, excess glucose is stored in the muscles and liver. Additional glucose is stored in the blood. High blood glucose along with inflammation has also been known to damage proteins in arterial cell walls and cause thickening. This escalates plague build up.

Keto can lower blood sugar and reduce inflammation, which may help protect arteries from plaque buildup. This may reduce the risk of heart disease, though results may vary depending on how the diet is followed.

Prevent Certain Types of Cancer

The ketogenic diet has been used in the treatment of certain types of cancer.

KetoCal, which is a new nutritionally balanced high fat/low carbohydrate ketogenic diet was used to study malignant brain tumors. It was found that, in the experimental mouse and human brain tumors, KetoCal was effective against the tumors.

Helps Treat Acne

As per one study, a Ketose diet might even help treat acne. A low-carb, anti-inflammatory diet like keto can reduce acne by lowering insulin levels and minimizing sugar intake, both of which are linked to breakouts.

Ketogenic Diet Cons

While the ketogenic diet has some really impressive benefits, it’s not without its drawbacks, especially if done incorrectly or for too long.

Risk for Heart Conditions

In rare cases, keto has been associated with heart failure, especially in children using it to treat epilepsy. They had selenium deficiency which suggests that nutritional balance is essential. Individuals with existing heart issues should consult a doctor before starting keto.

Nutritional Deficiencies

Ketosis can cause macronutrients deficiency if not monitored properly. It can lead to deficiencies in essential nutrients such as fiber, magnesium, selenium, and certain B-vitamins, especially if the diet isn’t well-planned.

Common Side Effects

When used in the treatment of children with epilepsy, it was found that the side effects include dehydration, kidney stones, and constipation. Other side effects that might be apparent with the Ketogenic diet are too much water intake, dizziness, nausea, headaches, fatigue, etc.

These symptoms usually occur in the first few days of starting keto and are commonly referred to as the “Keto Flu.”

Wrapping Up

The Ketogenic diet can be used effectively in controlling body fat. But taken to an extreme it can be dangerous. Moderation is thus the key. Thus, the final idea is to get your body used to ketosis, intermittently. Hence, cutting down entirely on carbs might not be the wisest way to go.

FAQs (Frequently Asked Questions)

Q. For whom, Keto diet is ideal or right?

Ketogenic diet is best for short-term weight loss, managing blood sugar, neurological disorders, and people with insulin resistance. But it’s not ideal for those with heart or kidney issues, pregnant or breastfeeding women, and long-term use without supervision.

Q. How fast will I lose weight on keto diet?

You may lose 1-3 kg in the first week due to water weight, followed by 0.5-1 kg per week thereafter.

Q. Can I build muscle on keto?

Yes, but it may be slower than on a carb-rich diet. Focus on protein intake and strength training.

Q. Is keto safe for long-term use?

Long-term keto may increase risk of heart or liver issues unless done under medical guidance.

Q. What are healthy fats to eat on keto?

Avocados, olive oil, nuts, seeds, ghee, and fatty fish like salmon.

Q. Is keto suitable for vegetarians or vegans?

Yes, but it requires careful planning to get enough fat and protein from plant-based sources.