The keto and low carb diets have gained popularity in recent years. These diets have gained prominence among those who want to lose weight, enhance their health, or manage medical illnesses including diabetes and epilepsy. In this article, we will look at the reasons for the popularity of these diets, as well as their possible benefits and risks.
What are Keto and Low Carb Diets?
The keto diet is a low carbohydrate, high fat diet that emphasizes eating foods high in healthy fats, moderate in protein, and low in carbohydrates. The diet’s purpose is to induce ketosis, a state in which the body burns fat for fuel rather than glucose. Those on a keto diet must dramatically limit their carbohydrate intake, often to 20-50 grams per day, and increase their fat intake to 60-75% of their total calories to achieve this.
A low carb diet, on the other hand, restricts carbohydrates to some extent but not to the amount that a keto diet does. A typical low carb diet restricts carbohydrate intake to 100-150 grams per day while increasing protein and fat intake.
Why are these diets so popular?
One of the key reasons for their popularity is their ability to help people lose weight. Low carb and keto diets have been demonstrated in studies to result in significant weight loss, particularly in the initial few weeks of the diet. This is due to the fact that the body uses fat for fuel rather than glucose, which can lead to a decrease in appetite and less desire for sweet and high-carbohydrate foods.
These diets have been demonstrated to enhance blood sugar control and lower the risk of some chronic conditions such as heart disease and type 2 diabetes, in addition to weight loss. This is due to the fact that low carb and keto diets can assist lower insulin levels, improving insulin sensitivity and glucose metabolism.
Another reason for their popularity is their adaptability. While they may appear limiting at first, these diets allow for the consumption of many tasty and gratifying items, such as avocados, almonds, cheese, and meats.
Possible Risks and Benefits
While low carb and keto diets have numerous potential benefits, they also have certain drawbacks. One of the biggest dangers of these diets is the possibility of nutrient shortages, as they exclude specific foods that are good providers of vitamins and minerals. Fruits, cereals, and starchy vegetables, for example, are restricted on these diets, which can lead to a lack of fiber, vitamin C, and other critical nutrients.
Furthermore, because they demand a considerable shift in dietary habits and may limit social activities that include eating out or consuming high-carbohydrate foods, low carb and keto diets can be difficult to sustain long-term.
In terms of health advantages, research has indicated that low carb and keto diets can improve heart disease markers such as triglyceride and HDL cholesterol levels. These diets may also increase mental clarity and energy levels, particularly in people suffering from medical problems such as epilepsy.
Low carb and keto diets have grown in popularity due to their ability to help with weight loss, blood sugar regulation, and the prevention of certain chronic diseases. These diets, however, may pose dangers such as vitamin deficits and difficulty maintaining long-term eating habits. Before beginning any new diet, it is critical to contact a healthcare practitioner, especially if you have any underlying medical ailments or concerns.