Are Keto Diets Safe?

The Keto diet is fashionable and popular these days all over the globe.  The uniqueness and strictness of this diet have certainly attracted a lot of people to try it out. Even though it has gained much popularity, there is a debate about the side-effects of such a harsh diet. As a matter of fact, there are enough researches that point out the hazardous effects of this diet. So if you too have pondered about the question – are keto diets safe? Read this one out for an analysis of Keto diet.

What is a Keto Diet?

A Keto diet means very low in carbohydrates, moderate intake of protein, and high intake of fat. It aims at reaching ketosis, the state in which the body uses fat for fuel. By restricting carbohydrate intake, the keto diet forces the body to break down fat into ketones as an alternative energy source.

Breaking Down Of Keto Diet

The daily breakdown of the keto diet looks like this:

• 5-10 percent of calories from carbohydrates
• 25-30 percent of calories from protein
• 70-80 percent of calories from fat

The diet majorly includes:

• Healthy unsaturated fats like nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil. 
• Saturated fats from oils (palm, coconut), lard, butter, and cocoa butter
• Protein such as beef, pork, and bacon.
• Vegetables (also rich in carbs) are restricted to leafy greens (such as kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes.
• All fruits

Pros Of Keto Diet

Researchers have pointed out that the keto diet has been beneficial in aiding:

• epilepsy
• type 2 diabetes
• supports weight loss
• improve short- and long-term cognition
• mitigating symptoms of progressive neurological disorders like Parkinson’s disease

• Improves acne
• May reduce risk of certain cancers
• May improve heart health
• help prevent Alzheimer’s disease.
• Reduces seizures
• Improves PCOS symptoms

Risks Of Keto Diet

Potential keto risks include:

• Nutrient deficiency. Expecting a lot of fruits and vegetables from the diet might lead to risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C
• Liver problems. Due to the intake of lots of fats; liver problems are more likely to occur.
• Kidney problems: High-fat foods may lead to a higher risk of getting kidney stones.
• Constipation. The keto diet is low in fibrous foods like grains and legumes resulting in constipation
• May cause dangerously low blood sugar. Individuals with type 1 diabetes may be at a high risk of more low blood sugar.
• Damage to bone health: The keto diet decreases bone strength leading to losses in bone mineral density

The Keto diet is advertised as a weight-loss wonder, But even though it is said to have a lot of benefits; there are a few health conditions that might develop in a person’s body due to the keto diet. Do let us know about your experience in the comments section below if you have tried a Keto diet. You may also want to check out our Health Section.