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The Keto DIet: Worth All the Hype?

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Tom Davis
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The Keto Diet: Worth All the Hype?

Introduction

The keto diet has been around for decades, but it's gaining popularity as a way to lose weight and improve health. But is this diet worth the hype? Here are some pros and cons to consider before you decide.

Strict diets are hard to follow.

A restrictive diet is hard to stick with.

Whether it's a gluten-free diet, low-carb, or any other type of restrictive eating plan, following one can be a struggle. This is especially true when the reasons you started the diet in the first place are no longer there (such as being diagnosed with celiac disease). If you're not careful, you may find yourself sneaking in treats and going off your plan entirely—and then wondering why everything feels out of control again!

In addition to being restrictive and difficult to maintain long-term (especially if your motivation wavers), a keto diet can also cause health problems for some people—especially those with existing medical issues such as diabetes or heart disease.

It's not easy to eat just a little bit of carbs.

It’s difficult to limit your carb intake. The reason for this is that it’s not an easy thing to do. Even if you try to watch your carb intake, it can be hard to know exactly how much is too much and how many carbs you eat per day.

Carbs are everywhere and they are in everything, including many foods that we eat every day like bread, rice and pasta.

It’s also important to note that many people's diets contain a lot of carbs even if they don't realize it because these types of foods are found in almost everything (bread/pasta/rice).

It's hard to know how much protein you should be eating on keto.

Protein is important for muscle growth and repair, but it can also be converted to glucose, which can be stored as fat. While you need adequate protein intake on keto, you should be careful not to eat too much protein. The same goes for fat: eating too much will slow down your weight loss since it takes longer for your body to process it.

Your pee will smell when you're on the keto diet.

The keto diet can cause ketone bodies to build up in the body, which is why you might notice a fruity smell on your breath and even in your urine. Ketones are byproducts of fat metabolism and are excreted through the breath and urine. As they pass through the body, they give off an odor similar to that of nail polish remover (acetone).

If you're curious about whether or not you're producing ketones on your low-carb diet, there's a simple way to find out: take a urine test strip at home. If it turns red after testing, that means there are large amounts of acetone present; if it doesn't turn red at all or only slightly so, then no acidity is detected and therefore no acetone was produced in excess amounts during digestion/metabolism

Cravings will happen.

Cravings are a natural part of any lifestyle change, and this is true for keto dieters as well. If you’re experiencing cravings, it may be helpful to have some healthy snacks on hand in order to curb them. For example:

  • A handful of almonds and some cheese or crackers can be a great snack between meals.

  • A piece of fruit can help stave off hunger while providing nutrients that may make you feel better overall.

  • Nuts are a great option for snacking as well because they contain healthy fats that keep your body energized without eating excess calories from other foods (like carbs).

You can get constipated and have bad breath from the keto diet.

If you're having trouble with constipation and bad breath on the Keto diet, you may need to increase your fiber intake. You could also try taking a fiber supplement or probiotic supplement, or even laxatives or suppositories. Or if you're up for it, get a colonic!

There's a risk that you won't be getting enough nutrients if you stick with the strictest versions of the keto diet.

In general, there’s a risk that you won’t be getting enough nutrients if you stick with the strictest versions of the keto diet. The diet was designed for epileptic children who needed to control their seizures by eating very few carbs (or no carbs at all) and high fat foods. Because these kids were so limited in what they could eat and how much energy they could expend, they were easily able to lose weight quickly since it was not hard to stay within their calorie limits.

However, for most people who want to lose weight on this plan, it can be difficult or even impossible because following such a restrictive diet is unsustainable for long periods of time. This is especially true if exercise is part of your daily routine and/or you have an active job that requires lots of movement throughout the day (like being on your feet).

You may experience a drop in energy levels when first starting out on the keto diet, before your body adjusts to using fat for fuel.

If you choose to follow the keto diet, it may initially cause a drop in energy levels. This is because when your body is first beginning to use fat for fuel, it will take some time for your cells to adjust. As such, your body needs more rest and sleep than usual.

The ketogenic diet is a low-carb/high-fat eating regime that has been used with success by patients with epilepsy and other neurological disorders for decades. It works by drastically reducing or eliminating carbohydrate intake so that the body goes into a state of “nutritional ketosis” (where blood glucose levels are kept at bay), which forces the liver to produce ketones as an alternative source of fuel for muscles, brain cells and even organs like kidneys and heart—allowing them to stay alive when there isn't enough glucose around!

You may feel depleted after intense workouts if you're following a strict version of the keto diet because your carb intake is so low.

If you're following a strict version of the keto diet, you may notice that your energy levels are lower than usual. This is because low carb diets can cause people to feel depleted. If you've cut out breads and pasta from your diet, for example, don't be surprised if it's harder to work out at the gym or push yourself in any way.

If this happens to you and it becomes too much, talk to your doctor or coach about adjusting the way that you eat on the keto diet so that it's better aligned with how your body functions during exercise.

Keto is really effective for fat loss, but it may not be sustainable for most people.

Keto is a high-fat, low-carb diet that takes the body into ketosis, in which you begin to burn fat for fuel instead of carbohydrates. The diet has been shown to be effective for weight loss and can help people overcome metabolic conditions such as diabetes, according to Harvard Health Publishing.

However, it may not be sustainable for most people because it's hard to stick with long term and doesn't address other health issues such as vitamin deficiencies that are often associated with lower carb diets like Paleo or Atkins. It also isn't an appropriate choice if you're trying to build muscle (which requires carbohydrates).

The keto diet, in moderation, may help some people lose weight (and keep it off) while improving certain health markers so long as they make sure they're getting all their essential nutrients and don't overdo it on protein and/or fat.

The keto diet is not a magic bullet for weight loss. It's not a healthy way to live and it's certainly not sustainable. If you're looking for a diet that will help you lose weight and improve your health, we recommend looking elsewhere.

That said, the keto diet may help some people lose weight (and keep it off) while improving certain health markers so long as they make sure they're getting all their essential nutrients and don't overdo it on protein and/or fat.

Conclusion

The keto diet is a very effective way to lose weight. It can help you shed pounds quickly, with many people reporting that they lost up to 10 pounds in the first week of following this diet plan. But what’s more important than the weight loss? Keto may be able to improve your health markers like cholesterol levels, blood pressure and triglycerides. These numbers can be an indicator of overall wellness and cardiovascular disease risk reduction—which are all things we want!

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