10 Pros and Cons of the Keto Diet

 Intro:

The keto diet has been making waves in the fitness world in recent years. It’s been praised by many as one of the most efficient ways to drop weight, and it’s been given a ton of attention in the media lately as an alternative to high-carb diets like Atkins and Paleo. That said, there are some pros and cons of this diet that you should be aware of before you decide whether or not to try it out for yourself! Here are 10 pros and cons of the keto diet that can help you decide whether or not this might be something you want to try!

1) Reduction in body fat

The keto diet is sometimes called a fat-burning diet. The term fat-burning may be a bit misleading. When you eat food, your body burns carbohydrates for energy first, before turning to other sources such as fat (which are what you want to burn off anyway). However, by cutting out excess carbohydrates, you will naturally burn more fat in total. This is sometimes referred to as being in ketosis. Ultimately, when you're on a keto diet, your whole body runs more efficiently—you use less energy overall and lose weight faster than when consuming sugar.

2) Decrease in abdominal fat

A major benefit to keto is its effect on body composition. Because your body will be using dietary fat as its primary fuel source, you'll likely lose a significant amount of weight due to water loss. Though estimates vary based on how much protein you consume and how active you are, most people will lose 1-2 pounds per week once they're in ketosis—and that can add up quickly! In addition to potentially boosting your weight loss, research has found that keto may help decrease Total Body Fat.

3) Fat loss

The keto diet has been heralded for its ability to melt away fat—fast. It’s no secret that diets high in fat will help you burn more calories than low-fat diets, but what we're talking about here is visceral fat or belly fat. And according to experts, losing it can be much more significant when it comes to health risks than your overall body weight. When you have more belly fat, you have an increased risk of developing insulin resistance and a host of other things that may make heart disease or diabetes worse, says David Ludwig, M.D., a Ph.D., preeminent researcher in the field of obesity at Boston Children's Hospital.

4) Fewer inflammatory markers

A low-carb diet helps you reduce excess inflammation, which can cause all sorts of health problems. It’s also been proven to naturally lower cortisol levels. When your body produces less cortisol, it is in a better position to lose fat. Research published in PLOS One has shown that when people consume a low-carbohydrate diet for 12 weeks, those who had more substantial reductions in their cortisol also lost more weight and body fat than those who did not make any changes to their diet or experienced a rise in cortisol.

5) Less inflammation

The keto diet is a low-carb diet, which means you’re avoiding inflammatory food groups like grains, legumes, dairy, and starchy vegetables. By eating primarily anti-inflammatory foods, you’ll help reduce inflammation in your body — which may contribute to improving your overall health. Some research suggests that reducing systemic inflammation can improve heart health by 30 percent! If you want to keep inflammation down while following a keto diet, be sure to add plenty of leafy greens, organic veggies (like avocados), and berries to your plate. Monounsaturated fats from avocado oil can also help with inflammatory symptoms or those pesky joint pains associated with rheumatoid arthritis.

6) Less oxidative stress

The keto diet has been shown to lower markers of oxidative stress, which may have beneficial effects on health. Additionally, ketone bodies themselves have antioxidant properties in vitro via their ability to reduce oxidative stress. Antioxidants are important when it comes to reducing inflammation as well as lessening free radical damage that can lead to cellular damage or even death. A ketogenic diet has been shown to reduce oxidative stress markers such as malondialdehyde (MDA) and reactive oxygen species (ROS). It has also been suggested that a ketogenic diet may be able to protect against neuron loss through its ability to lower inflammatory cytokines.

7) Insulin sensitivity increases (Less insulin required to do the same amount of work.)

One of those benefits is that your insulin sensitivity will increase. This means you’ll need less insulin to achieve any given effect — maybe even none at all! Some people who have type 2 diabetes or obesity rely on ketones for part or most of their energy needs. In one study, individuals with type 2 diabetes needed about 50 percent less insulin to reach target glucose levels after five days on a ketogenic diet, compared with those on a standard diet. (5) And in another study, individuals who had lost weight and switched to a low-carbohydrate diet from a low-fat diet required significantly less medication (e.g., metformin) to control blood sugar levels after one year. (6)

8) Better muscle recovery post-workout (leading to increased muscle growth?)

When you eat a high-carb diet, your body uses glucose for energy. When you transition to ketosis, your body no longer has that as an option and instead burns fat. If you’re trying to increase muscle mass—say if you’re trying to gain weight—this can lead to better muscle recovery post-workout (which means more growth) because your muscles will have to use fat as an energy source instead of carbs. Sounds like a win-win, right? Not quite. Following a ketogenic diet indeed leads to improved fat burning during exercise, but it can also lead to reduced performance in endurance activities like running long distances.

9) Decrease in hunger? (This will vary from person to person, but generally can be expected.)

YES. The keto diet is known for making people feel full, and quicker—but not everybody feels that way. One reason some people report hunger on a keto diet may be due to eating fewer carbs, which are generally known to cause us to feel fuller than normal. Hunger suppressants such as caffeine can also make you feel more hungry when they wear off.

10) Leads to sustained energy levels throughout the day? (This will vary from person to person, but generally can be expected.)

YES! The biggest challenge you may face on a keto diet is fatigue. Studies have shown that in study participants with type 2 diabetes, intermittent fasting was an effective form of treatment. By extending the time between eating, ketosis allows your body to reach a point where it can fuel itself on its own. As long as you don’t overdo it—which, yes, means to check your blood sugar levels—you won’t experience spikes in energy followed by crashes. To put it simply: Fat-burning fuels healthy physical activity while sugar burns out your system. Eating extra protein throughout the day can help keep hunger at bay, which will make achieving ketosis easier than ever before! Not only that but adding muscle will also increase your metabolic rate even further!

10 Pros and Cons of the Keto Diet