Keto is one of the latest fad diets in the last three years due to its big promises and its quick results. But does it work for everyone? According to the majority of nutritionists and various evidence, keto is not the right dietary choice for everybody, just for a limited group of people. Here is why:
HOW DOES KETO WORK?
In general, a ketogenic diet (keto), is an extremely low-carb and high-fat diet that developed around 100 years ago for treating epileptic seizures. The low consumption of carbohydrates (source of glucose) and high amount of fat intake forces the liver to produce ketones instead of glucose as a source of energy for both the body and mind. The ketosis action takes around three days to complete, and then the weight loss procedure starts.
In order to achieve a ketosis state; the body needs to take 75 % fat, 5 % carbohydrates (around 50 grams per day, which is equal to two bananas), and 15 % protein. Here are some examples:
- All kinds of meats and fatty fish.
- All types of dairy products, e.g. cottage cheese, Greek yogurt, and cream.
- Leafy greens and low-carb vegetables, including mushrooms, spinach, and cauliflower.
- Nut butter: peanut butter, almond butter, hazelnut butter.
- Processed food: bacon, sausages.
- Seeds, nuts, and products high in unsaturated fat.
IS KETO THE RIGHT CHOICE FOR A HEALTHY WEIGHT LOSS?
No! This technique works only for a short time due to its unavoidable side effects, e.g fatigue, constipation, keto flu, and risk of heart disease and diabetes, and most people give up. Moreover, cutting the excessive amounts of calories in the long term slows down the metabolism rate and apparently, weight loss will be harder, and the body starts losing muscle rather than fat.
WHO CAN BENEFIT FROM KETO?
Keto is a medical diet rather than a weight-reduction plan. This diet can serve candidates with epilepsy or those who are seeking to enhance their insulin sensitivity. These individuals can be patients with type-2 diabetes or those needing to improve their high blood pressure or to help weight loss for those who lead completely inactive lives.
WHO MUST AVOID KETO:
Despite few groups of candidates who can benefit from the Keto diet, there are several major groups of people who must avoid this diet, as below:
- Patients with a malnutrition disease. As keto restricts major kinds of fruits and vegetables, it is risky for people with nutritional delicacy.
- Patients with liver problems. With a high amount of fat to digest, Keto could worsen the existing liver problems.
- Diabetics, this diet can be life-threatening for patients with type-1 diabetes and diabetic ketoacidosis.
- Patients with kidney problems. The kidney is responsible for metabolizing the protein, and a high amount of protein intake in keto could overload the kidney, thus people with kidney issues must avoid keto.
- Patient with severe constipation. As the keto diet is low in fiber such as, vegetables, fruits, grains, and legumes; those who suffer from severe constipation and fecal impaction should not try this diet.
- Pregnant women or breastfeeding mothers, this group also must avoid this diet unless it is recommended by their physicians.
Overall, as the evidence shows, only a limited group of patients with special medical conditions can benefit from keto and not everyone else. This implies that only a wise balanced diet can lead one to the right weight reduction and a healthy body.