In order to get some health benefits like lowering glucose levels in blood, reducing weight and controlling diabetes ketogenic diets are recommended. But before discussing the pros and cons of ketogenic diets let us know something more about this diet plan.
What is the ketogenic diet?
The diets that have very low level of carbohydrate say less than 30 gram a day are known as ketogenic diets. Main purpose of eating this diet is to encourage your body to burn the fat accumulated in it to get energy with the help of natural source of energy called ketones. This diet is very beneficial for the people suffering from both types of diabetes- Type-1 and Type-2.
Pros of ketogenic diet
It has been proved through various researches that when ketogenic diet is consumed the process of nutritional ketosis starts to provide a range of health benefits by controlling the level of blood glucose. Common benefits of ketogenic diet may include:
- Loss and maintenance of body weight: Ketogenic diet can help in losing weight rapidly. According to researchers, your body can be in the state of ketosis by reducing enough amounts of carbohydrates in your routine diet. It helps in reducing significant amount of fat accumulated in your body along with improving or retain its muscle mass.
- Control of blood glucose: The ability of ketogenic diet to lower and maintain the level of blood sugar encourages people with diabetes to include it in their routine diet plan. According to various studies, macronutrients found in carbohydrates help in increasing the level of blood sugar causing diabetes. This rise in blood sugar can be controlled by eating very low quantity of carbohydrates.
- Reduced dependency on medication: Diabetic people, especially suffering from Type-2 diabetes, need not depend much on insulin and other medicines for controlling their diabetes as ketogenic diet significantly lowers the level of their blood sugar.
Cons of ketogenic diet
Though ketogenic diet offers many health benefits but before following it you should also know about keto risks. Some of the side effects of ketogenic diet may include:
- Loss of salts: In the initial weeks of taking ketogenic diet your body will use the sugar stored in it to generate energy which will release more water into your blood that ultimately converts into urine and goes out of your body. More secretion of urine can also reduce the level of salts in your body.
- Keto-flu: The change in diet can be challenging in initial weeks for some people as their body will have to depend on ketones for energy instead of blood sugar. This process of keto-adaption can cause certain health problems like brain fog, fatigue, dizziness, insomnia and increase in heart rate etc. for few weeks.
- Change in bowel movement: You may experience change in bowel habits like constipation due to changes in your diet. This change occurs as the bacteria in your gut also have to be used to change in your diet.
- Cramps in legs: The use of ketogenic diet can also cause bothering crams in legs due to increase in hyponatremia in your body caused by low level of sodium in it
- Bad breath: The release of ketones in your breath, urine and sweat can lead to unpleasant smell in breath, sweat and urine.
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