Dieting and Fasting

The Benefits and Risks of Keto Diet Plan

Last updated on October 20th, 2022 at 07:39 am

The keto diet has been shown to cause low blood pressure, high cholesterol, constipation, kidney stones, nutrient deficiencies, liver problems, brain fog, mood swings, and increased risk of heart disease. It is especially not safe for those with pancreas, liver, thyroid, and gallbladder issues.

Keto Diet Plan

Ketosis occurs when the body has run out of its glycogen (which is basically sugar) stores, so it needs to find another source of fuel.

Is the keto diet good or bad?

Are you trying to shed those extra kilos? The keto diet or ketogenic diet is a low-carb diet, moderate in protein and high in healthy fats. Weight loss is the primary goal of the diet. The diet helps to bring your body into a metabolic state which is known as the ketosis. Ketosis occurs when the body has run out of its glycogen (which is basically sugar) stores, so it needs to find another source of fuel.

When this occurs, your liver processes fat into ketones, which become the body’s primary fuel source. Some foods that one can enjoy on a keto diet are avocado, cheese, sour cream, Greek yoghurt, chicken, fatty fish, and full-fat milk. Just like every coin has two sides, in the similar way, every diet has some pros and cons. The following article will explore some advantages and disadvantages of this fad diet, keto diet.

Benefits of keto diet

Few things are as well established in nutrition science as the immense health benefits of low-carb and ketogenic diets. Not only can these diets improve your cholesterol, blood pressure and blood sugar, but they also reduce your appetite, boost weight loss and lower your triglycerides.

  1. Weight loss: As mentioned earlier, the ketogenic diet focuses on weight loss. The human body requires more effort to turn fat into energy, whereas it takes less time to turn carbohydrates into energy. This is the reason; ketogenic diet helps in a quick weight loss. Since the ketogenic diet includes some amount of protein as well; it keeps you full for a longer time. Therefore, you shed those extra pounds.
  2. Better mental focus: When carbohydrates are used by the body as an energy source, the blood sugar levels become unstable. As the energy source is not consistent, it is difficult for your brain to stay focused for long periods of time. When you are in ketosis and the brain uses ketones as a fuel source, which has a consistent fuel source and you can focus for longer periods of time. Hence, you also felt more active and alert.
  3. Type 2 diabetes: People who suffer from diabetes suffer from an increased production of insulin. As the ketogenic diet eliminates sugar (baked stuff, chocolates, canned juices and other sweetened beverages) from the diet, it helps to manage your blood sugar levels.
  4. Limiting junk and processed food: One snack on packaged or processed items and junk food which is harmful to your overall health. These super-convenient foods are loaded with harmful chemicals and preservatives which might be detrimental to your health. When you follow the ketogenic diet, you eliminate these foods from your diet.

Risk of the keto diet

The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.

  1. Lacks vital nutrients: Since the diet focuses on healthy fats and moderate protein, you might not include other nutrients (fiber, vitamins, carbohydrates, minerals) in your diet, which are essential for the human body. Beans, whole grains, legumes and many fruits and vegetables which are extremely nutritious are eliminated from the keto diet.
  2. Digestive problems: As the ketogenic diet lacks in fiber, the chances are quite high that you might face some digestive problems. Some common digestive problems are constipation, diarrhea, or even irregular bowel syndrome. Fiber-rich foods like fruits and vegetables help in the smooth functioning of the digestive system.
  3. Difficult to sustain: One might face difficulty in sustaining the keto diet as it focuses on healthy fats,red meat and salty foods. The possibility is quite high that you crave for some other foods as well.
  4. Loss of electrolytes: While on a keto diet, the body can be low on electrolytes and fluids and due to increased urination, it can lead to a loss of electrolytes such as sodium, magnesium and potassium. This can make people more prone to acute kidney stones or injury.

Is the ketogenic diet safe for everyone?

Ketogenic diet works best for people who are extremely overweight. “This is regarding people who weigh over 100 kilos and are reaching the point where they have extreme health issues,” the Ketogenic diet reduces the amount of fat and inflammation in the body. “It becomes easier for the body to burn fat instead of sugar. When we are not burning sugar and burning fat, weight loss happens really quickly, and that’s what Keto does”.

Ketogenic diet food list

Fat which is recommended in the Keto diet is healthy fat only. Sources of healthy fat include ghee, cheese, avocado, coconut oil and peanut oil, to name a few. The carbs included in the keto diet come from food sources rich in fibre. Pulses and cereals should be avoided in keto. No dals are allowed under keto. Some beans can be included. “Only a complete source of proteins should be consumed in Keto. These include veggies like pumpkin, eggplant and leafy greens. Meat, chicken, fish and eggs are also excellent sources of protein. Nuts and seeds can be consumed conveniently in keto.”

Cyclic keto vs pure keto diet

Cyclic keto works better than pure keto as it helps in avoiding the aforementioned issues. “Cyclic keto is one of the best ways to follow a keto diet. It helps in keeping a check on your nutrient intake and is a diet regime which can be followed for a long time.” Cyclic keto works in a way that one can avoid carbs for 5 days and then have it for 2 days.

Important Note: We don’t recommend any stringent diet plan unless advised by your doctor or dietician stating the needs and necessity.

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