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5 Advantages and Disadvantages of the Keto Diet Weight Loss Method
Advantages and Disadvantages of the Keto Diet Weight Loss Method – The ketogenic diet is one of the most challenging diets out there. It promises, due to the strict low-carb and high-fat diet, quick success in losing weight. Anyway, what are the most advantages and disadvantages of the keto diet? And is it suitable for everyday use?
No potatoes, rice, pasta, bread, some legumes, and even oatmeal are taboo. The first of you are undoubtedly wondering, “What carbohydrates are left then?”.
The small amount of carbohydrates you can eat daily comes primarily from vegetables, such as cabbage, spinach, eggplant, mushrooms, and zucchini.
The primary energy sources are foods rich in fat and protein, such as fish (e.g., salmon), meat, cheese, low-fat curd cheese, eggs, nuts, flaxseed, avocado, and good oils such as fish coconut and olive oil.
This diet will boost fat burning so that you will lose a lot of weight quickly.
What benefits does the keto diet offer?
5 Ketogenic Diet Advantages:
- The carbohydrate deficit ensures low blood sugar fluctuations, as little simple sugar (glucose) enters the bloodstream.
- Good, saturated fatty acids, e.g., from nuts and fatty fish, improve endurance performance.
- You get fewer cravings because of the low insulin release.
- More irregular fluctuations in concentration, as insulin levels remain constant due to low carbohydrate intake and increased protein intake.
- The ketogenic diet has an anti-inflammatory effect and thus favors an improvement in the appearance of the skin.
Carrying out a ketogenic diet in a healthy way is not always easy. Many who follow it, over time, consume only meat and thus find themselves in a nutritional deficit. However, this kind of diet should be done under the guidance of a doctor, as the keto diet can have uncontrollable effects on our bodies.
Five disadvantages for the body on a ketogenic diet
- The reduced intake of fiber can cause digestive problems and constipation.
- High-fat foods can strain the liver, so the ketogenic diet is unsuitable for fatty liver or heart problems.
- Vitamin and mineral lack due to not eating fruit
- The yo-yo effect could occur, as one is in a considerable carbohydrate deficit during the keto diet. Should one return to a regular diet after the diet, the weight gain will follow.
- Irregular menstrual cycles may occur.
Is the keto diet suitable for everyday use?
Meal prep is the be-all and end-all here. The diet is rigorous, requires iron discipline and a high time commitment. It is not possible to go out for a quick meal during your lunch break.
Therefore, you should be aware in advance that you need to be very well prepared for a ketogenic diet – both in terms of content and mentally.