Keto is probably the most talked about diet of our times. I am sure you have heard how Keto diet can help you to shed those pounds, stay healthy, help you live longer, increase your productivity even make you look younger and now you're probably planning on joining the bandwagon.
I can't blame you; it must be exciting to kick out all the carbs from your daily diet and eat more cheese, eggs, and meat, and then get a trim physique in return.
And it is not only celebrities who are promoting it, Keto is also the latest buzzword in health and fitness circles.
There is a huge section of nutritionists and health practitioners that swear by its benefits. Millions of people worldwide are going keto based on their lofty claims of weight loss but is it really a panacea for all your fitness problems or is it like any other diet that only makes tall promises but delivers little?
Unfortunately, it’s not all really a cure-all as we are made to believe.
This highly promoted low-carb, high-fat, diet can have devastating long-term health effects.
Gillian McMiller // Nutritionist And Food Writer
Losing weight and keeping it off can be difficult in the long run and fad diets that promise quick and painless weight loss simply don’t work.
Ketogenic Diet May Not Be the Panacea It’s Made Out To Be!
“Keto” is the short form of the ketogenic diet, which works by changing the fuel source for your body. Normally, your body draws its energy from glycogen, which is sugar stored in the liver and muscles and is obtained from carbohydrates.
When you drastically cut down on carbs, your body starts to draw energy from ketones, which are molecules that your liver produces in the absence of glycogen. The shift is not easy, and it takes about 1-3 days for your body to enter ketosis.
The keto diet appeals to many due to rapid weight loss promises – however, the negative effects often get overlooked. Those using the diet inappropriately can face serious health consequences, so going on the #ketogenic #diet isn’t to be taken lightly.
This shift in fuel source is the main selling point of keto. The logic sounds convincing and is easy to buy into.
What excites people about keto is that the body’s fat reserves are burnt, but we should not forget that the keto diet is high on fat, so what you eat also gets converted into ketones.
Nutrition experts are of the opinion that keto is only as effective as any other program you might have heard of. Anyone looking for a magic formula to transform the body and get rid of all their health problems gets pulled towards this diet.
The only thing you can do to ensure that you burn more fat than you eat is to reduce calorie intake, which is how most of the other diets also work.
For instance, if you cut out carbs, your calorie intake drops, and this leads to weight loss. So, whether you remove all fat or all carbs from the diet, the effects would more or less be the same.
Anyone who is on keto or a low carb diet may lose significant weight in the short term, but the toll it takes on their overall health could be phenomenal. So, unless your sole aim in life is to lose all the body fat, #keto #diet may not be your best bet.
History Of The Ketogenic Diet
The concept of keto can be dated back to as far as 500 BC when it was discovered that fasting could control epilepsy. Later, in the 1920s, some researchers found that the people with epilepsy started to feel the benefits two to three days into fasting, and this is the time when the body starts going into ketosis.
This got another set of researchers to conclude that these seizure controlling benefits can be achieved by keeping the body in ketosis, i.e. by taking a diet that comprises 90 per cent fats.
Another study conducted in the early 1970s confirmed that epileptic children placed on a keto diet benefited immensely, and some even became seizure-free.
Keto Diet May Have Some Benefits But These Are Up For Debate
Very low carb diets have short-term benefits which are mostly superficial and short-lived, but the long-term health benefits are definitely not worth the risk. As we learned above, the ketogenic diet has been used to treat epilepsy and other health conditions, but over the years more people are using this low carb dietary regime to lose weight, and in most cases, this practice has seriously backfired.
As Keto is a very extreme form of low carb diet, constant medical supervision is required whilst on the program. Using Keto unsupervised and for aesthetic purposes can result in serious health problems.
So, should we write off Keto diet completely?
Of course not, as it has certainly proven to have some great medical benefits when properly executed and closely supervised. However, for anyone who is considering giving it a try as a recreational weight loss program should not do it hastily and should really do the research and find out all the health risks and side effects involved before jumping into it.
Don't look for a way of eating that is so strict and limited that you can only stay sane if you do it for two weeks every four months; that isn't a recipe for meaningful results.
Dr Carl D Stewart // Medical Expert and MD
The latest research shows that ketosis can be considered beneficial in only the most extreme circumstances. So, unless you are an endurance athlete running cross country, someone trying to control epileptic symptoms or going on a commando mission, keto is not really the best thing for you.
Keto diet has been voted last at the line up of Best Diets for 2018. In this video below, registered nutritionist and dietitian Samantha Heller discusses some of the reasons why keto did rank all the way at the bottom, and she has some concerns about what the low-carb, high-fat dietary regimes can do to your health.
The Risks of High-Fat, Low-Carb Diets
The biggest concern nutritionists have when it comes to these programs is that the long-term effects are often undesirable. Most people claim that the keto is good for health because it helps keep the blood pressure, blood sugar and cholesterol at optimal levels.
However, you don’t need to go to extremes to achieve this. Adopting a sensible approach to eating and having an active lifestyle can help you get there, just in a less painful way.
According to many experts, one of the common side effects of the keto #diet is “the keto flu”. This condition usually occurs in the process of transitioning to low-carb lifestyle and is characterized by increased fatigue, brain fog & troubles sleeping.
Moreover, nobody ever tells you that keto can affect your health adversely, especially if you are a woman. It can cause hormonal imbalance, immunity problems and nutritional deficiencies. So, losing a few pounds and getting a leaner frame may come at the risk. Below are Some Of The Health Problems That Can Result From Being On A Keto Diet:
- Nutritional Deficiencies: The body needs a balanced diet to stay healthy and happy. Cutting out whole grains and essential vitamins and minerals come with the low carb high-fat package that Keto offers.
- Heart ailments: A Keto diet also puts you at risk of developing heart problems due to the high consumption of saturated fat. Medical guidelines suggest only 30g saturated fat consumption per day for men and 20g for women.
- Hormone Disruption: Due to limited thyroidal function, hormone production will be reduced. In men, lower testosterone levels will be experienced and in women, lower fat burning hormone leptin levels. This could cause muscle aches and fatigue and actually slows down fat loss.
- Salt Loss: When on a very low-carb diet, the human body starts to use up all the sugar it can, causing you to urinate more often, in the process, losing body salt.
- Constipation: The limitation on the number of vegetables consumed during a Keto diet reduces fiber intake. This results in constipation.
- Leg aches: When sodium level in the body is low as a result of the salt loss, a condition of the legs called hyponatremia can occur.
- Ketoacidosis: Ketones can build up in your blood can cause it to become too acidic that can lead to a coma or even death.
Keto Food Pyramid Compare To Others
If you are someone who is on keto or considering going on it, it is important that you know what is wrong with keto diet pyramid and how it can leave you very unhealthy.
The Keto diet promotes the elimination of entire food groups, many of which contain vital nutrients that are hard to obtain from other sources. Thus, nutritional deficiencies are a likely outcome.
While there is nothing wrong about having meat per se, but no one with a sane mind would ever recommend bacon. How could healthy eating contain processed meat that is full of carcinogens? Not unless you are looking to cut your life short. No diet that starts with bacon can be termed healthy.
Next up on the keto pyramid is usually lots of protein in the form of salmon, fish, poultry and red meat. Then there are eggs, cheese, milk and vegetables.
At the top of keto pyramid are seeds, nuts and berries. This is the exact inverse of the food pyramid that humans have been following since times immemorial.
While you can have protein, fat and even meat to your liking, this particular food pyramid is not the normal human diet. It cannot in any way keep you healthy or live long. We, as humans, are not evolved to take in so much meat or fat. It simply does not come naturally to us.
Ample research has been conducted on vegetarian and vegan based cultures, and a lot of studies have shown that the more meat you eat higher is your risk of developing osteoporosis.
Although we would like to believe that people who eat a lot of meat get sufficient protein and calcium and ideally their bones should be nice and strong, but this is far from true.
When someone eats a LOT of meat, their body produces a lot of acids, and when this happens, the body draws calcium from the bones to neutralize these acids. Hence, the higher the risk of osteoporosis. It is a simple biochemistry that occurs within our body to maintain the optimal pH of 7.356.
So, if you have to eat meat, you should instead stick to some of the better food pyramids. Let us check out some of the major food pyramids that we know of.
USDA Food Pyramid
The first one we will talk about is the USDA food pyramid. According to this, you should be having 6-7 servings of bread, cereal, rice and pasta, which are mainly processed grains. It’s needless to say that these are unhealthy.
Next up in the USDA food pyramid is 2-4 servings of fruits and 3-5 servings of vegetables. Further up in the pyramid is fish, meat, poultry, eggs, beans, and nuts, and the recommended intake is 2-3 servings. The dairy products such as cheese, milk and yogurt are 2-3 servings a day, and finally, we have oils, fats and sweets.
The biggest flaw in this food pyramid is that at the very foundation, there are processed grains. These processed grains can cause an increase in triglycerides, LDL based cholesterol, blood sugar and insulin irregularity, which can eventually lead to type 2 diabetes and various other inflammatory conditions. While it does include fruits and vegetables, 3-5 servings are way too less. Moreover, a lot of dairy makes it only worse.
Mediterranean Based Diet Food Pyramid
The next one that deserves mention is the Mediterranean based diet. A lot of research has gone into the Mediterranean diet, and how it may help lower inflammation, the risk of cardiovascular disease, improve heart health and maintain optimum blood pressure.
At the foundation of the Mediterranean food pyramid are vegetables, fruits, whole grains, beans, nuts, olive oil, seeds, legumes, spices and herbs. This is closest to a diet that promises anti-ageing, anti-cancer and anti-disease properties.
Before we move on, it is essential to understand why we cannot completely eliminate carbs from our diet and why we need to eat more vegetables. We have an almost 28 feet long digestive tract, so we need a good amount of fiber in our diet to keep this tract healthy.
With a keto based or any other super low-carb eating program, we throw our microbiome off balance, which can play havoc with our digestive and immune system.
It is also responsible for making many B vitamins and Vitamin K, that helps in processing serotonin, which ultimately leads to melatonin, the hormone that helps us sleep well. Without fiber in our diet, deadly illnesses such as colon cancer become a real threat.
Coming back to the Mediterranean diet, we have already discussed how fruits, vegetables and whole grains can provide a host of health benefits. Olive oil, nuts, beans, legumes, herbs, seeds and spices are known to lower risk of cardiovascular problems, reduce inflammation and lower blood pressure.
Next up are fish and seafood, which are rich in omega-3 fats. Then we have poultry like chicken, duck and turkey, and foods like cheese, yogurt and eggs. These food items are to be had every two days or even less frequently.
And at the top are sweets and meat. So, once in a while, one can indulge their sweet tooth or enjoy a portion of red meat. This is all about the Mediterranean diet, and as we can see, it is quite in line with what we require for a healthy living.
If Not Keto Or Mediterranean, Then What?
Now, the question that arises is: if not Keto or Mediterranean, then what? It’s time we go back to the indigenous diets. Owing to the high levels of chronic non-communicable diseases in the modern world, we are forced to revert to the eating habits of our ancestors in order to regain lost nutrients.
Looking at the diets of populations that lived really long, we see a lot of fruits and vegetables, in fact, more vegetables.
Next in the pyramid is low-fat protein from fish and poultry and monounsaturated fats from things like avocado and olives. These food items are very healthy, boast of anti-inflammatory properties and are known to promote a healthy cardiovascular system.
Plant-Based Diet With Moderate Meat
For a long and healthy life, at least 50-70 per cent of your diet should be vegetables and fruits. If you have an endomorphic body type and you are worried about weight gain, you should have more veggies, mainly leafy greens, asparagus, bok choy, Brussels sprouts and cauliflower. All these vegetables are sulphur rich and great for your body.
You can also include some berries if you are worried about the glycemic index of the fruits. It is also okay to have a portion of plant-based protein, and other foods like olive oil, avocado, seeds and nuts.
Once in a while, you can also take some grains and starches. Those with an ectomorph body type can have more of starches from foods from sweet potatoes, potatoes and yam. All these root vegetables are high on starch. You can also get your starches from oatmeal or rice.
If you are on a dietary regime that does not have fruits and vegetables as a foundation, you are not going the healthy way. It will be particularly damaging if you follow this type of diet for the long term.
Even if you intend going on a low-carb diet, you can still have fruits and vegetables at the cornerstone of your program. You can make your smoothie with lots of greens and some berries. It’s just an example; there is a whole world of possibilities with vegetables and fruits, even when you are on a low carb diet.
To stay healthy and live a long life, you should eat the foods that have been proven to possess anti-oxidants, kill cancer cells and fight diseases. Those brightly coloured fruits and vegetables that you see in the supermarkets are a storehouse of nutrients. You can still have some eggs and other foods on your plate as long as 50-70 per cent of your meal is made of fruits and vegetables. You can make a huge bowl of salad; add an egg to it, a little drizzle of olive oil and a dash of sea salt.
The bottom line is that you should avoid any fad diets, and adopt a healthy vegetation-based diet in the long term for a healthy and long life.
Now, if you really had put your hopes into Keto diet and you thought that it was the only way for you to get that lean body you have always desired, don't worry, there are many other programs out there that are a lot less extreme.
Programs that are more balanced, healthy, sustainable in long-term like this one here that have delivered some amazing results for thousands of woman around the world.
Do You Want To Learn More? Watch This Shocking FREE Video Report Below!
The Truth About the Ketogenic Diet and Weight Loss! This groundbreaking FREE video from the world-class expert and international best selling author will expose the health risks caused by the keto diet that may completely floor you.
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What is Ketogenic Diet? Is it safe? Does it really work? What are the health risks?
Brad Pilon gets asked these questions and many more on an almost daily basis. And it is not a surprise as Brad is a nutritionist and world-class expert in diet, weight loss, physiology and biology and has dedicated his life to the science of female metabolism and fat loss.
Always when there is a new weight loss fad making the rounds on social media and the internet he is the person that thousands of women all over the country turn to get the “inside scoop” and uncover the real facts about whether a program like the Keto Diet can actually work and whether or not it is safe.
Inundated by all the questions, Brad quickly realized that responding all those questions by himself was becoming increasingly difficult task so decided to create a video report that women everywhere can watch at their convenience to discover the truth about the Ketogenic Diet.
If you are planning to go on this weight-reduction plan or you have already started it, and you have been looking for information about this diet based on the actual facts then this must-see video from Brad Pilon is the best and most accurate source you can currently find.
In this video report, Brad will cover all the frequently asked questions about this low carbohydrate diet and uncover some shocking facts about this diet plan that Keto marketers won't tell you.
In This Video You Will Discover:
- The surprising truth about one of the most promoted diets out there
- What does the ketogenic diet really do for women?
- It exposes the health risks caused by Keto diet that may completely floor you
- Can it really help you to create a fast and sustainable weight loss that many are claiming?
- What is the KETO FLU, and will it affect me?
- Gives the shocking stats about this diet program actual success rate
The surprising answers to these questions and others will be revealed. You will also learn the real story about why the Keto diet was created and what it was originally intended for and all the good, the bad and the ugly. It is all in there along with the facts you need to know in order to help you make an educated decision as to whether it is right for you.
The knowledge and the information Brad will be sharing will no doubt be useful or even critical for many who are deciding on whether or not to try the Keto Diet. So I highly urge you to put away any distractions and give your undivided attention while watching this video report. Not only is the video very well made and interesting to watch but your health and weight loss results could suffer if you follow a diet program without accurate, reliable and timely information.
About Brad Pilon:
Brad Pilon is a world-renowned expert in weight loss, nutrition, physiology and biology who has dedicated his life to the science of fat loss and female metabolism.
He is a sought-after speaker, mentor and coach and he is also a two-time international Best-Selling weight loss author who has spent the last decade teaching women around the world how to burn off their most stubborn body fat quickly safely and naturally.
So make sure and watch the video presentation before committing to any extreme low-carbohydrate dietary regimen. Your health, well being, and weight loss results may very well depend on it.
Finally, whichever program you decide to go for, always makes certain you have all the details before you make your decision. Ensure the weight-reduction plan is actually suitable for you, that it actually works and that it is safe and natural.
What Are Your Thoughts On Ketogenic Diet?
Keto Diet Is Still Having A Moment, But Its Legitimacy Is Now Up For Debate, so join the debate and leave your comment below. Tell us about your experience with the keto diet and whether you think if it is a good or a bad idea for sustainable weight loss.