The ketogenic, or keto, diet has become a popular way to lose weight, especially in countries like Norway where many adults struggle with obesity.
This diet is known for its low carbohydrate intake, eliminating foods like bread, rice, potatoes, pasta, and root vegetables.
The aim is to consume less than 50 grams of carbohydrates daily, focusing instead on foods like fish, avocado, eggs, sour cream, nuts, and salads.
The keto diet works by forcing the body into a state called ketosis. Normally, our bodies use glucose from carbohydrates for energy.
When we stop eating carbs, the liver starts breaking down fat to produce energy, resulting in weight loss and the creation of molecules called ketones.
A significant advantage of the keto diet is that it reduces hunger pangs, a common issue with other diets. This is because of a hormone called ghrelin, which increases in our stomachs when we lose weight and makes us feel hungry.
Unfortunately, for those who have been overweight and are losing weight, the amount of ghrelin does not decrease over time. This means they might feel hungrier than before even after losing weight.
However, people on the keto diet often report feeling less hungry despite losing weight. This makes the diet seem like a perfect solution, but there are challenges.
For one, following a diet that severely restricts carbohydrates can be difficult, especially when eating out or finding food on the go.
Furthermore, while many people manage to lose weight on the keto diet, studies show that about 80% regain the weight after dieting. This is a common problem with most diets, not just keto.
So, how long is it safe to follow a keto diet? Research varies, with some studies suggesting it’s safe for up to 24 weeks in cases of morbid obesity, while others recommend shorter periods.
Nutrition experts advise that keto diets should only be used by healthy people and under the guidance of a nutritionist.
The keto diet is not without side effects. Some common ones include breath that smells like urine, exhaustion, energy loss, hair loss, constipation, headaches, and dizziness. These symptoms typically disappear once the diet ends.
After finishing a keto diet, it’s recommended to follow a balanced diet as advised by health authorities. But, as many find, transitioning to and maintaining a balanced diet can be challenging.
In summary, while the keto diet can be an effective short-term solution for weight loss and may help reduce hunger pangs, it comes with its own set of challenges and should be approached with caution and ideally under professional guidance.
Follow us on Twitter for more articles about this topic.
Copyright © 2023 Scientific Diet. All rights reserved.
