Saturday, December 1, 2018

Unbiased Diet Review: Keto Diet


This is a new series I am starting on this blog about reviews of different diets from an unbiased perspective. I am not going to recommend any of these diets, I am just going to get into the facts, information, and science behind these diets so you could make an informed decision about which diet you want to go on. The first diet that I will be reviewing is the Keto Diet. I personally have used this diet and was very successful with it. In fact, I contribute most of the weight loss to this diet. I am not saying it will work for everyone though as everyone's own experience with weight loss is different.

What is Keto? 
The Ketogenic diet is a diet that is heavily restrictive of carbs and sugars(specifically carbs). The diet is based around getting your body into a state called Ketosis. This is when your body doesn't have enough carbohydrates to burn so it starts burning fat. This allows your body to burn a lot of fat at a very fast rate. The amount of carbs that you need to eat for your body to be in Ketosis ranges from 20 to 50 grams of carbs a day.

Pros 
The Pros of the ketogenic diet are the fact that you will see results very fast. I am speaking from personal experience as when I started Keto in October of 2017, I was 280. I got down to 235 in January of 2018 and then 225 in February of that same year. So it is very fast and sudden which will lower the amount of stress and frustration that you will feel while on this diet. There is also no doubt that the ketogenic diet is effective when it comes to weight loss. Antonio Paoli from the International Journal of Environmental Research and Public Health wrote in his article, "There is no doubt that there is strong supportive evidence that the use of ketogenic diets in weight loss therapy is effective(1)." There is also evidence that the Ketogenic diet helps people with epilepsy, diabetes, cancer, Neurological diseases, and even acne(2). Not to mention Cardiovascular risks decrease(2). So there are a lot of health benefits to Keto and there is strong evidence that it is an effective treatment for weight loss. From personal experience, I also found that I wasn't as hungry as I used to and I was satisfied by eating fewer calories. 

Cons 
The first con that I will mention is that it is very hard to maintain long-term. It is also very hard to stay on. Imagine not allowing to eat bread throughout the entire day, or rice, or noodles. Or anything that has more than 20 grams of carbs in it. That will be difficult to sustain. There is also a problem with binging that I personally experienced when I went on Keto. I found that once I started eating carbs, I ate a lot of carbs and binged on them. This is especially true when it comes to Pizza because it is my favorite food. Another con is the Keto flu which happens for a few days after you cut down on your carbs and go into ketosis. You will feel physical symptoms such as headaches, fatigue, Nausea(you won't vomit though, etc. The Keto flu can be quite uncomfortable. Not to mention the fact that this diet is not very flexible so you don't have a lot of variety in the things that you can eat. 

Good foods to eat on Keto 
Cheese 
Any kind of meat
Vegetables 
Some fruits(low carb fruits)
Dairy products 

Foods to avoid on Keto 
Pizza 
Bread 
Processed Sugar 
Noodles
Rice
Beans

Overview
Keto is very effective for weight loss and has many other health benefits. It is unfortunately very restrictive, very hard to sustain, has a potential rebound effect, and the Keto flu can be quite uncomfortable. I will not say whether you should or shouldn't go on this diet. You have to decide whether the pros outweigh the cons when it comes to Keto.



Sources
(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/
(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3826507/

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