The ketogenic diet—or keto diet, as it’s commonly known—has quickly become the most popular low-carb diet around. Proponents of the diet claim that it can aid weight loss and improve health markers like cholesterol and blood sugar. However, the diet isn’t necessarily right for everyone, and there are some potential drawbacks to keep in mind before you consider going keto. Below, we’ll look at the pros and cons of the keto diet so you can make an informed decision about whether it's right for you!
What is a Ketogenic Diet?
A ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. This diet forces your body to burn fats rather than carbohydrates. Insulin levels become very low, and fat burning increases dramatically. It’s important to note that the keto diet is a short-term diet that’s focused on weight loss rather than long-term health.
The Advantages of the Ketogenic Diet
When done correctly, the keto diet can help you lose weight, increase your energy levels, stabilize your blood sugar levels, improve your mental clarity, and more. Plus, following a keto diet is relatively straightforward once you get the hang of it. For example, when on a keto diet plan, simply replace any high-carb foods with low-carb alternatives like avocado instead of bread or mayonnaise instead of pasta. Keep in mind that while these changes might seem simple at first glance, they could have an impact on other areas of your life as well. For example, this type of lifestyle change could be challenging if you are currently nursing because certain restrictions are put on lactating mothers who follow this type of diet.
The Disadvantages of Going on a Ketogenic Diet
The keto diet isn't for everyone. Here are some of the potential disadvantages you should know about before making the decision to go on a keto diet. Going on a keto diet means that you're limiting your carb intake drastically, which can lead to symptoms like headaches, fatigue, dizziness, nausea, cramps, constipation, bad breath, and other health problems like high cholesterol levels or even heart disease. It may also make it more difficult for those with diabetes or who suffer from eating disorders like anorexia nervosa or bulimia to maintain their weight loss goals.
Can Everyone Benefit from Going on a Ketogenic Diet?
When someone first hears about the keto diet, they may wonder if it’s something that can work for them. The keto diet is very popular right now, but it’s not for everyone. This guide will help beginners understand the advantages and disadvantages of starting a keto diet plan so that they can make an informed decision about whether or not it’s right for them.
How Much Does it Cost to Eat on the Ketogenic Diet?
A keto diet can be relatively expensive, especially if you're eating a lot of meat. The good news is that there are plenty of ways to save money on a keto diet plan. For beginners, focus on simple, whole foods like eggs, vegetables, and meats. Avoid processed foods, sugary drinks, and snacks. You can also save money by batch cooking meals or planning ahead.
Are There Any Health Risks Associated with Going on a Ketogenic Diet?
When beginning any new diet, it's always best to consult with a doctor or registered dietitian to get started. This is especially important if you have any underlying health conditions or are taking medication. That being said, there are some risks associated with the keto diet that beginners should be aware of. These include high cholesterol levels, high triglyceride levels, and an increased risk of kidney stones. If you have these risk factors when starting out on this diet plan then it may not be right for you. One thing to keep in mind is that your blood work can reveal if your cholesterol levels are too high even before they show up on a lab test so if your blood work shows high cholesterol or triglycerides levels then it would not be wise to start the ketogenic diet until these levels come down.
Supplements that are Necessary While on the Ketogenic Diet
While the keto diet has many advantages, there are a few things to be aware of before starting. First, beginners may want to start with a more moderate plan like the Atkins diet before jumping into full-blown ketosis. Second, you'll need to supplement your diet with extra sodium, potassium, and magnesium since you'll be urinating more often. Third, make sure you're getting enough fat - around 80% of your calories should come from fat.
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