What Are The Pros and Cons of a Keto Diet

A ketogenic or keto diet is something that you may have heard of from friends, online research, or even by your gym instructor! This is a diet that certain fitness experts may recommend for weight loss. A typical keto meal plan usually includes foods rich in fats and low in carbs. When there is a decrease in carb intake, your body may experience a metabolic state called ketosis. In this state, your body uses fat reserves for energy instead of depending on carbohydrates. As a result, your body begins to burn fat cells. Your body also converts the fat present in the liver to ketones, which supply the necessary energy required for brain functioning.

Many studies have shown that following a keto diet can help you shed weight [1]. A keto diet plan may enhance your body’s metabolism and curb hunger pangs too. While it may sound exciting to start planning keto meals right away, it is better for you to know the pros and cons of a keto diet before you go ahead.

Read on to know about the different keto diet plans, and their advantages and disadvantages.

Types Of Ketogenic Diets

When it comes to a keto diet for beginners, it is essential to know different types of these diet plans and learn a little about the different keto-friendly foods you may have to consume. In a standard ketogenic diet, the fat content is as high as 70%, while proteins and carbs constitute about 20% and 10% respectively [2]. A cyclical diet involves consuming excess carbs for 2 days after following a keto diet for 5 days. If you wish to follow a targeted ketogenic diet, you can increase the percentage of carbs based on the workouts you do.

A high protein diet is similar to a standard one with the only exception that 35% of protein-rich foods can be included in your meal. While the fat content is reduced to 60%, carbs are minimized to 5% in comparison to the standard diet. The most commonly followed diets are standard and high protein diets as targeted or cyclical ketogenic diets are mainly aimed towards athletes or bodybuilders.

Some of the easily available keto diet foods include the following:

• Seafood such as fish and shellfish
• Vegetables like cabbage, cauliflower, green beans, eggplant, broccoli
• Cheese
• Chicken
• Eggs
• Nuts and seeds

Don’t forget to include cottage cheese, Greek yoghurt, butter, cream and dark chocolate in your keto food list to begin your weight loss journey! These keto foods are packed with essential nutrients required for healthy body functioning. However, check your health and speak to an expert before following any free keto diet plan that you find online.

Keto Diet Advantages

By following a keto diet for weight loss, you can actually see the results for yourself pretty soon! When you follow a normal diet, your body uses carbs for energy. However, in a keto diet, the body is left with no choice but to use fat for energy as intake of carbohydrates is low. This way you may tend to lose your body fat quickly. Another advantage is that eating a diet rich in fats can keep you satiated for longer [3].

There are many other pros of following a ketogenic diet. It increases your concentration and energizes you throughout the day. By choosing to eat healthy fats, your HDL or good cholesterol tends to increase, thereby promoting good heart health. What’s more interesting is that a keto diet improves your skin health and gives a glow to your skin by preventing acne. This is possible because of the absence of refined carbs in your diet that can affect gut bacteria, which can worsen your skin.

Keto Diet Disadvantages

Since a lot of posts on social media and avid fans put keto and weight loss together, you may be prompted to jump into the bandwagon like everyone. However, check out these disadvantages before you begin a ketogenic diet. One of the biggest cons is that you’ll find it difficult to sustain this diet for a long period of time. As you begin to switch to a normal diet, your lost weight may rebound again.

Following a keto diet can also cause symptoms like flu, which include fatigue, nausea, constipation and headaches. A ketogenic diet can also deprive you of fiber-rich foods that are essential for good health. Other disadvantages include gastrointestinal problems as there is no roughage due to a lack of fibrous food.

Before you start a keto diet, assess your health. Consider including healthy fats and plenty of fibrous vegetables and fruits to avoid any gastrointestinal problems. In case you are looking for custom-designed keto meal plans or want to know if this diet is right for you, reach out to eminent nutritionists and dietitians on Bajaj Finserv Health. Get your queries resolved and start your weight loss journey in a more informed manner.