Is The Keto Diet Safe? Health Benefits And Side Effects Explained

You need to make sure you’re drinking a lot of water and replenishing electrolytes,” says Kendra Whitmire, a nutritionist and dietitian in Laguna Beach, California, who practices functional and therapeutic nutrition. They are high in nutrients and help make you feel full, among other benefits. An egg fast is unsuitable for people with type 1 or type 2 diabetes, cholesterol hyper-responders, people with eating disorders, and those without a gallbladder — unless supervised by a medical professional.

Is keto diet healthy

Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat. Probiotics are bacteria found perfect keto in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function .

The ketone bodies provide an alternative source of energy for your brain and other cells. And even if it does, are there risks that might outweigh the benefits? “We just don’t have evidence to say that it’s a ‘safe’ dietary pattern to follow long term,” she says.

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We recommend spending your allowance on nutrient-dense and fiber-rich sources of carbs like raspberries, blueberries, veggies, almonds and probiotic-rich dairy foods. An occasional lettuce-bun fast-food burger is no big deal, but try not to make these meats the focus of your diet. There’s absolutely nothing wrong with eating a little of the saturated fat that’s found in abundance in butter, cheese, cream and meat.

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However, individuals with type 1 diabetes may be at a high risk of more episodes of low blood sugar (hypoglycemia), which is marked by confusion, shakiness, fatigue, and sweating. Since the keto diet restricts several foods, especially nutrient-dense fruits, whole grains, and legumes, it may fail to provide recommended amounts of vitamins and minerals. What’s more, lower protein diets are often recommended for individuals with CKD, while the keto diet is moderate to high in protein . While most people who experience the keto flu feel better within a few weeks, it’s important to monitor these symptoms throughout the diet, stay hydrated, and eat foods rich in sodium, potassium, and other electrolytes . As your body depletes its carb stores and switches to using ketones and fat for fuel at the start of this eating pattern, you may experience flu-like symptoms.

In regards to the “losing muscle” critique, there is simply no evidence to support it. People think that since keto is a “moderate protein” diet, it won’t have enough muscle-building foods to promote gains in lean muscle mass. Low-carb diets are far from dangerous for most people, and probably have more health benefits than risks. When the body’s glucose level is reduced due to the diet’s low carbohydrate content, the body acts as if it is in a starvation state — although it is not — and begins burning fats instead of carbohydrates.

Keto can be done healthfully (olive oil, avocados, nuts, organic grass-fed dairy) or unhealthful (“sugar-free” candy, conventional cheese, processed sausage and bacon). It’s a lot easier to do the latter… but the “right” way to do Keto is with home-cooked whole foods. Experts on US News & World Report’s panel assert that the diet is difficult to follow and could have a questionable impact on long-term health. They were especially concerned with the extremely high fat content of the diet, with 70 percent of caloric intake coming from fats.

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