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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
The ketogenic diet, commonly known as the keto diet, is a low-carbohydrate, high-fat diet that has gained popularity for its potential benefits in weight loss and certain medical conditions. While the keto diet can be effective for some individuals, it's important to consider its potential health implications and whether it is suitable for long-term use. Here are some key points to consider.
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The keto diet can be effective for short-term weight loss, due to its low-carbohydrate. By restricting carbohydrates and increasing fat intake, the body is forced to enter a state called ketosis, where it burns fat for fuel. However, long-term effectiveness of the keto diet for weight loss are limited.
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In ketosis, the liver produces ketones as an alternative fuel source, which can suppress appetite and provide energy. However, the reliance on ketones for energy may cause changes in hormone levels, insulin sensitivity, and lipid profiles, which may have implications for long-term health.
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Since the keto diet restricts many carbohydrate-rich foods, there is a risk of nutrient deficiencies if the diet is not properly planned. It may be challenging to obtain adequate vitamins, minerals, and fiber on a long-term keto diet. Therefore, careful meal planning is necessary.
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The keto diet may impact gut health, as it reduces the intake of dietary fiber, which is crucial for maintaining a healthy gut microbiome. Fiber supports digestive health, promotes regular bowel movements, and feeds beneficial gut bacteria. Insufficient fiber intake can lead to imbalances in the gut microbiome, and long-term health issues.
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The strict keto diet can be challenging to sustain for an extended period. Compliance may be difficult for some individuals. Moreover, individual responses to the keto diet can vary, and some people may experience negative side effects, such as fatigue, nutrient deficiencies, or mood disturbances.
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The keto diet has shown potential benefits for certain medical conditions, such as epilepsy, certain neurological disorders, and some metabolic disorders. In these cases, the diet is typically supervised by healthcare professionals and implemented carefully to address specific needs.
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It's important to note that the keto diet may not be suitable or necessary for everyone. If you're considering the keto diet, it's recommended to consult with a healthcare professional or a registered dietitian who can assess your individual needs, provide personalized guidance, and help monitor your health while on the diet.
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