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The Ketogenic Diet: Advantages and Complexity
R. Wilder first used the ketogenic diet in 1921 as a way to treat epilepsy. Recently, the diet became popular as a new concept of rapid and effective weight loss. The diet mainly consists of high fats (55-60%), moderate proteins (30-35%), and very low carbohydrates (5-10%) (Masood et al., 2020). An example of this dietary macronutrients is 20-50 g of carbohydrates in a 2000 kcal diet per day. The diet forces the body to enter a catabolic state due to the lacking intake of the primary source of energy carbohydrates (Masood et al., 2020). In this state, glycogen stores deplete, forcing the body to undergo significant metabolic changes.
The ketogenic diets biggest advantage is the speed at which a person loses weight. It is possible to lose up to 10 lbs in the first two weeks (Masood et al., 2020). Not only that, but it is one of the few diets that is not accompanied by hunger since the diets idea is focused on the quality of the calories, not their intake amount. During a nutritional ketosis state, hunger pangs subside, facilitating a further reduction in caloric intake and weight loss. Additionally, it was found that the concordant increase in type II diabetes is linked to higher carbohydrate consumption, rendering the ketogenic diet healthier (ONeill & Raggi, 2020).
Due to the ketogenic diets complexity, proper monitoring of renal functions is required. The diet can be followed for a minimum of 2-3 weeks up to 6-12 months; the transition to a standard diet must be gradual and well-controlled. As such, a dieter should firstly construct a personal ketogenic diet plan with a doctor and then stay under a close medical inspection, which may not be feasible for some people (Masood et al., 2020). Additionally, the long-term health implications are not reported or well-known. The short-term side effects might also be unpleasant to many people; they include nausea, vomiting, headache, insomnia, constipation, and difficulty exercising (Masood et al., 2020).
Compared to a general, healthful diet, the ketogenic diet is stricter in food groups consumption; however, it is more effective in weight loss. The ketogenic diet significantly reduces the daily carbohydrates intake, meaning that bread, beans, milk, pasta, corn, and bakery are almost not consumed (Masood et al., 2020). The general healthful diet, in contrast to the ketogenic one, usually promotes a lower percentage of fat intake. However, if a dieter is determined to lose weight, general diets require a serious commitment to regular physical activities; besides, the results take a long time to be noticeable. The ketogenic diet can be considered more efficient for rapid weight loss with less effort.
The matter of sustainability is important when considering to start dieting. In my opinion, the choice of following a fad or a general healthful diet depends on the persons goals, motivation, and state of health. If a dieter intends to lose weight quickly, such a method as the ketogenic diet can be considered because of its effectiveness. However, according to Obert et al. (2017), most fad diets are difficult to sustain due to the fact that they can be overly expensive, time-consuming, and restricting. Additionally, it has been proven that a healthful diet with a synergistic interaction between different nutrients is beneficial for mental health improvement and prevention (Godos et al., 2020). This means that a lifestyle of following general health recommendations on the subject of diet is easier to sustain physically and mentally.
References
Godos, J., Currenti, W., Angelino, D., Mena, P., Castellano, S., Caraci, F.,& & Grosso, G. (2020). Diet and mental health: Review of the recent updates on molecular mechanisms. Antioxidants, 9(4), 346. Web.
Masood, W., Annamaraju, P., & Uppaluri, K. R. (2020). Ketogenic diet. StatPearls.
Obert, J., Pearlman, M., Obert, L., & Chapin, S. (2017). Popular weight loss strategies: A review of four weight loss techniques. Current Gastroenterology Reports, 19(12), 1-4. Web.
ONeill, B., & Raggi, P. (2020). The ketogenic diet: Pros and cons. Atherosclerosis, 292, 119-126.
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