Low carb diets – Benefits and dangers

asparagus and egg low carb meal in the keto diet

The ketogenic diet has been popularized as an alternative to lose weight given the large number of offers that we have today of it, such as the Atkins diet for example. However, it does not stop being a controversial option, for that reason; today we analyze the advantages and disadvantages of the ketogenic diet to lose weight.

Ketogenic diet: description

The ketogenic diet is no more than a type of diet in which the proportion of hydrates is markedly reduced in order to promote the oxidation of fats that leads to the formation of ketone bodies. These compounds are used alternatively by the brain as a source of energy in the absence of glucose.

The proportion of carbohydrates in a ketogenic diet is usually well below the recommendation of 50 to 60% of total calories, and generally provides about 10% or less of the energy in the form of hydrates.

There are ketogenic diets in which the intake of fruits and / or vegetables is allowed, but in very controlled quantities, while others completely eliminate all sources of hydrate, prohibiting the intake of cereals, flours, baked goods and also fruits, vegetables and vegetables.

There are also ketogenic diets in which fasting is used to promote the initial formation of ketone bodies that must subsequently be sustained to achieve weight loss at the expense of great fat oxidation.

As we can see, there are many ketogenic diets and all have the ultimate purpose of promoting the burning of fats in the body to later give rise to ketone bodies in our body.

For detailed steps on how to start dieting with the keto diet, see this article from 4healthresults.

The advantages of the ketogenic diet

In different studies the effectiveness of the ketogenic diet has been tested along with non-ketogenic diets to lose weight, and it was found that both have a similar impact on the magnitude of the weight lost if they have similar caloric intake, although the ketogenic diet in some cases showed a slightly superior effect.

On the other hand, the ketogenic diet, unlike what many believe, improved the lipid profile by reducing the levels of triglycerides, total cholesterol and slightly increase HDL cholesterol. However, it did not modify the levels of LDL cholesterol and even in some investigations an increase of its figures was seen.

Something fundamental in ketogenic diets is the different state that produces the circulation of ketone bodies in the body and promotes the absence of hunger , which undoubtedly encourages weight loss by reducing dietary intakes and also has greater satiating power given the great presence of proteins and fats that are more difficult to digest than hydrates.

Finally, although it is known that ketogenic diets can lose more weight and is achieved greatly reduce the body’s fat content, in some studies it was found that muscle mass is sustained, while it is difficult to achieve an increase with this type of diets.

The disadvantages of the ketogenic diet

Although the advantages of the ketogenic diet to lose weight are not few, we must also analyze its disadvantages, among which is mainly the scarce contribution of vitamins, minerals and fiber that these diets guarantee, since the consumption of fruits and fruits is severely restricted.
Thus, it may be necessary to resort to nutritional supplements to protect against deficiencies and the development of constipation is very frequent given the low intake of fiber.

Among other things, it is also common to suffer from bad breath or halitosis given the high production of ketone bodies, as well as the presence of fatigue or fatigue due to the scarcity of carbohydrates in the diet.

Likewise, although many consider that ketogenic diets are easier to follow than those that are not ketogenic, studies show the contrary, since the impossibility of consuming very popular foods such as cereals, bread, vegetables, fruits or vegetables, significantly reduces the adherence to the same.

In addition, the ketogenic diet is not advisable in people with hepatic or cardiac problems, since in some cases it has favored the development of arrhythmias.

Although not all the studies have been proven, in some it was seen a decrease in the capacity of attention, in the speed of processing visual information quickly and in the processing of information in general, something that was not proven in non-ketogenic slimming diets.

Conclusions

After seeing the advantages and disadvantages of the ketogenic diet to lose weight, we can say that the ketogenic diet does not have many more advantages than a non-ketogenic diet to lose weight but it has great disadvantages such as poor adherence to it, lack of vitamins and minerals and the scarcity of fiber.

Therefore, when looking to lose weight, ketogenic diets are not the most valuable and advisable option, but always achieve greater effectiveness in the long term a sustainable diet over time, appropriate to each person and in which there are important nutrients such as it does happen in ketogenic diets.