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Keto Diet Pros And Cons

Beneficial For Women With Pcos:

Keto Diet Pros, Cons And Tips For Making It Work

As a high carb diet can worsen the symptoms in women with PCOS, a keto diet can be their go to diet if they are planning to make some lifestyle changes. Women with PCOS, also, often find it difficult to lose weight and a keto diet can be extremely beneficial in weight loss. Studies have even shown that following a keto diet can help with insulin resistance which is a plus point in this condition!

The Reviews Authors May Have A Conflict Of Interest

Caroline Apovian, MD, a codirector of the Center for Weight Management and Wellness at Brigham and Women’s Hospital in Boston, criticized the reviews dramatic findings. She pointed out that some of the study authors are proponents of a plant-based diet, which could skew their objectivity and goals.

Beyond that, she noted that many of the studies the review is based on were examining the long-term effects of, for example, high protein intake. She has recommended, and will continue to recommend, following the keto diet short term for some patients. Ketogenic diets are not diets, says Dr. Apovian, whos a member of the faculty at Harvard Medical School. Theyre treatments for certain conditions, including extreme obesity. For example, a patient with obesity might need knee surgery, but the surgeon will refuse to treat her until she loses weight, in which case a keto diet might make sense, Apovian says. In those instances, it can be safe and effective. We would never recommend that anybody be on a ketogenic diet chronically for the rest of their life, she says.

Her takeaway? Dont distort reality, and dont use a review to denigrate a diet that we use to get weight loss, she says.

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Calorie Depletion And Nutrient Deficiency

Because the keto diet is so restricted, youre not receiving the nutrients vitamins, minerals, fibers that you get from fresh fruits, legumes, vegetables and whole grains, says Dr. Ring.

Due to these deficiencies, people also report feeling foggy and tired. These symptoms have been dubbed the keto flu. Constipation is also common on the keto diet due to the lack of fiber.

On paper, burning fats by eating more of them is enticing.

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What Is Keto Diet

A ketogenic or keto diet is a high fat, low carb diet. Sounds weird, right? As it is always advised to cut down on fats if you are looking to lose weight. But on the contrary, a keto diet is one of the best diets to follow. This diet involves cutting down on carbohydrates by replacing it with fats. We all know that carbohydrates are the main source of energy for our body. By following a keto diet, the main source of energy is cut and the body is forced to break down the stored up fat, this allows the liver to produce ketones for energy. This puts the body in ketosis.

What Is The Carnivore Diet

Pin on Easy Keto Recipes

Before we get in deep with the pros and cons, lets see what is the carnivore diet exactly. The carnivore diet is an eating plan consisting of cutting your meals to only meat and animal products while eliminating carbohydrates and plant-based foods.

So, basically, in this diet plan, you just eat meat or animal products for every meal eliminating completely fruits, vegetables, nuts, legumes, grains, and seeds. You must also limit or eliminate your intake of certain dairy products containing the sugar lactose to remain true to the zero-carb plan of the diet.

The products that you can eat while following a carnivore diet are, as we said: meat, fish, eggs, some animal products, and some dairy products .

Many carnivore diet advocates believe that most of todays health issues are caused by eating too many carbs, and by ingesting plant toxins, while animal foods are the best source of nutrients for humans.

One thing to keep in mind if you want to start following a carnivore diet is that youll have some cravings and mood swings while your body is adjusting to the change. The major temporary adaptations that youre likely to notice are:

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Possible Nutrient Deficiencies If Done Incorrectly

A well-formulated keto diet emphasizes meeting not just your macronutrients, but also your micronutrients . This will support your health and physical performance, and it makes the keto diet sustainable long-term.

Nutrient deficiencies may result from calorie depletion, especially if you cut calories often. Restricting calories isnt required to achieve weight loss and better metabolic health on keto. However, you should be mindful not to eat beyond satiety .

Important: Weigh up these keto pros and cons before deciding if its the best fit for you. Unless you have a health condition that will benefit from cutting carbs, removing a food group from your diet may not be necessary.

How Does The Keto Diet Work

Carbohydrates are the main source of energy for our body. This energy comes in the form of glucose. When carbohydrates are reduced significantly to a level of less than 50g per day, the body turns to breaking down fat into ketones for energy. This process typically takes a few days to complete. Two metabolic processes come into action when there is low carbohydrate availability in body tissues: gluconeogenesis and ketogenesis, according to PubMed Central.

Gluconeogenesis is the synthesis of glucose from non-sugar precursors such as lactate, pyruvate and so on, according to Science Direct.

When the availability of glucose drops even further, the internal production of glucose is not able to keep up with demand of the body and ketogenesis begins in order to provide an alternate source of energy in the form of ketone bodies. Ketone bodies replace glucose as a primary source of energy, again, according to PubMed Central.

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‘weight Loss Is A Bonus’

“So sustainable!” Renee Laprise commented. “I don’t think of is as a diet. I didn’t do it for weight loss but more to manage menopausal hormones. Eight weeks in and I have seen 100 per cent turnaround in brain function and energy level.”

“It is sustainable. Been eating this way for five months,” said Ghislaine O’Hanley. “Have never lasted that long on a ‘diet’. It’s not a diet it’s a way of eating. I feel better, look better and sleep better.”

David Rashed said he’s been on the diet since September. “So far so good. I love the food choices, it really agrees with me. Glad to ditch sugar, and white flour and carbs. Weight loss is a bonus.”

Jason Doucette commented that he tried it in the fall. “Lost weight very quickly as expected, didn’t find it realistic to sustain as the food groups weren’t making sense and the weight came back harder than it left. I also couldn’t justify something listing carrots as not great and bacon as OK.”

With Keto You Get To Eat Fats

The Pros and Cons of the Keto Diet

For years, people have sworn off of high-fat foods, refusing to add them to their diets under the assumption that all foods that contain fats are bad for you. While this isnt completely the case, the beliefs still prevail.

With the keto diet, you need to introduce healthy fats into every meal. They should be the second-highest macro you eat daily, besides protein. Adding fats back in makes some people very happy.

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What Are The Keto Diet Pros And Cons

Youve no doubt heard quite a bit about the keto diet a low-carbohydrate, high-fat diet that has gained popularity over the years. While its a good method of losing weight, like most diets, its not completely perfect. Before you can make an informed decision about whether or not you want to follow this diet, you need to weigh its pros and cons.

Wondering what those are? Well go over them here, so you can decide if the keto life is right for you!

Does The Keto Diet Help You Lose Weight

There is no shortage of successful weight loss stories with the keto diet.

Whether it be your neighbor, co-worker, or aunt, someone you know has probably lost weight on keto and told you all about it.

Countless studies support these results, showing the diet to be an effective weight loss strategy.

In fact, a group of researchers from Cambridge University reviewed 13 randomized controlled trials comparing very-low-carb high-fat ketogenic diets to low-fat diets and found that individuals following VLCKD can achieve greater weight loss than those following LF diets, and better yet, keep the weight off long term.

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Lack Of Certain Micronutrients

As weve seen, the carnivore diet eliminates fruits, vegetables, legumes, and whole grains, all of them being highly nutritious foods that contain beneficial vitamins and minerals for our body and overall health.

Its true that meat is nutritious as well and provides micronutrients but it cant provide the ones coming from plant-based foods. That means that following such a restrictive diet may lead to deficiencies in some nutrients and overconsumption of others.

Keto May Help Reduce Seizures

WHAT IS THE KETO DIET? Pros, Cons and An Easy Recipe BY MARCELA TRIBIN ...

One of the creators of the modern keto diet was a doctor who was trying to find a way to help his patients with epilepsy. He found that his patients who went on this diet and followed it had fewer seizures. Although there are better medicines now for people with epilepsy, many who have the condition still follow the keto diet as well.

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Con: How To Stop Keto And Eat A Correct Paleo Diet Once You Lost Weight

Going low carb total carbs under 50 grms. is a short-term project. One CON of the Keto Diet is failure to get off Keto and join the real world of regular food .

Humans NEED vegetables, some fruits, some tubers, etc. We evolved with these foods, we get vitamins and minerals from them, they feed the Microbiome. And keep the Colon moving.

Keto folk often take Electrolyte supplements to prevent muscle cramps as they are so short of minerals. Thats a RED FLAG youre not eating right!

Cons Of The Keto Diet

Some people who try the keto diet may decide to quit or claim that it has caused them problems. Disadvantages usually result from not following the diet properly.

For example, they focus on low-carb but highly processed foods or do not pay attention to their micronutrient needs, which is important in any diet. Another common concern is the keto flu, which consists of temporary headaches, weakness, and other symptoms.

Well discuss each concern below and address them accordingly.

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Improvement In Body Composition

The carnivore diet is mainly known for its effectiveness in weight loss in the form of fat since you get rid of all the high-carb foods and focus only on protein meals. Plus, its been shown that a diet low in carbohydrates aids in diabetes prevention and control of the progression of type-2 diabetes in the long term.

Reducing the high-carb intake also reduces inflammation.

Pros & Cons Of Ketogenic Diet

KETO DIET Pros & Cons | Why we quit KETO

The ketogenic diet has emerged as one of the most popular diet trends due to its widespread promotion of rapid and dramatic weight loss. The keto diet, as it is commonly known, promises dramatic results in a short period.

Nevertheless, there is conflicting evidence to support the keto diet as an efficient method of reducing obesity, assisting athletes, or maintaining a healthy weight. Furthermore, some experts have conveyed concerns about the eating plans sustainability and the diets long-term impacts on heart health.

Heres a closer look at the benefits and drawbacks of the keto diet.

Pros:

  • Effective seizure disorder management strategy

Cons:

  • Difficult to maintain because food options are limited.
  • Side effects in the early stages
  • Could result in nutritional deficiencies.
  • Costly and difficult to access.
  • May be harmful to pregnant women.

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If Considering This Diet Here’s Some Food For Thought

The ketogenic or keto diet was originally developed to help manage epilepsy. Now its the latest weight-loss fad. The diet flips the balance of carbs and fats that are traditionally recommended for good health, like so:

USDA GUIDELINES:

If youre considering this diet, heres some food for thought.

The idea behind the diet

Carbs are the main source of fuel for your body and brain. On the keto diet, however, carbs are severely restricted to force your body to find fuel elsewhere. It does that by breaking down fat into compounds called ketones, which it uses for fuel. In this state, called ketosis, your protein balance is very important too much protein can stop ketosis, but too little will make you lose lean muscle mass.

This diet is not recommended for you if you have a disease of the pancreas, liver, thyroid, kidney or gallbladder, if you have a history of kidney stones or eating disorders, or if youve had your gallbladder removed. Otherwise, if youre thinking about it, consider this:

Three pros
  • Many people do lose weight, and some studies find that people feel less hungry while in ketosis.
  • Some research suggests potential benefits for controlling blood sugar and improving insulin sensitivity.
  • The diet cuts out nearly all processed foods, which is always a good thing.
Three cons
Three tips, if you choose to try it

The Benefits Of Going Keto

The good news is, if youre a generally healthy adult, you can probably tolerate the keto diet. Its likely appropriate and safe for almost everyone, says Robert Santos-Prowse, a Clinical Dietitian and the author of The Ketogenic Mediterranean Diet and The Cyclical Ketogenic Diet. Ketosis is a natural metabolic state that everyone has spent some time in at some point in their lives. It has been proven to be most useful for weight loss and diabetes management, but it could provide benefit for some athletes and also might prove to be useful for many disease states including some cancers and forms of neurodegeneration.

In fact, the diet first gained popularity in the 1920s when it was discovered to have benefits for children suffering from extreme epilepsy. Now, researchers are conducting studies to determine whether it could have benefits for any number of disorders, including the treatment of ALS, Alzheimers disease, brain tumors, traumatic brain injury, diabetes, weight loss, polycystic ovary syndrome, glaucoma, Parkinsons disease, narcolepsy, and some cancers.

In other words, trying the keto diet specifically for weight loss purposes probably wont hurt you , but you should probably have a plan for implementing a well-balanced, more sustainable eating pattern that you can stick to indefinitely once youve achieved the weight loss youre looking for.

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So What Is Keto Cycling

For the reasons listed above, a new form of keto dieting has emerged called keto cycling. Keto cycling has both staunch supporters and opponents. But from an outside perspective, it definitely makes going keto look a lot easier. Read on to learn more about what it is, how it differs from carb cycling, and the top pros and cons of following it.

Following a keto diet that includes cycling involves taking strategic, short breaksfrom keto in order to reset your body. It may have a number of potential benefits, which well discuss below.

But first, how do you do it exactly? The experts state that there is no tried and true right way to do keto cycling. Most of them agree, however, on doing regular keto first for about 30-90 days. Then, once your body is familiar with the diet, you can opt to add in keto cycling as more of a long-term maintenance plan.

Here are two popular ways to implement keto cycling each week:

  • 2 days on the keto diet then 1 day of eating carbs
  • 5-6 days on regular keto then 1-2 days of higher carbs

‘people Like The Quick Results’

Pros &  Cons of Ketogenic Dietâ¦

There’s more evidence to support a more liberal use of healthy fats, too, she said around 30 per cent of calories from fat like dairy, eggs and nuts is healthy, she said, compared to the 70 per cent fat in a keto diet.

“Some people use this as an excuse to make it a butter-and-bacon diet, and that’s not what it’s all about,” she said.

McIver-Ellis will help clients who want to try a keto diet do it as healthfully as possible, she said, noting the diet can make it difficult to get enough nutrients and fiber.

“Any diet can be done in a healthy way, as long as you feel like you can do it forever,” she said. She often hears clients say they tried it and quit after three to six months because they consider it too restrictive, or find cooking the from-scratch meals too onerous.

“People like the quick results from ketogenic, but there are tons of ways to lose weight and be healthy if you’re willing to do it long term,” McIver-Ellis said. People who lose weight on a keto diet will see the loss reversed, she said.

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Some May Say People Dont Get Enough Calories

Just because people eat a ketogenic diet does not mean they have to decrease their calories. You can overconsume calories on a keto diet or under-eat calories as well. People may not be eating enough even when they are trying to lose weight.

I do not recommend this and they should seek further help is needed in losing weight and getting enough calories that their body needs to function.

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