The ketogenic diet reduces body weight and increases well-being, say its advocates. Is this true, or is no-carb just a fad? As of 2021, about 5% of American adults, approximately 12.9 million people, were following the keto diet each year. Surveys suggest that around 4%-5% of Americans and Canadians are on the keto diet. As you can see it is as popular as book of dead demo.
The primary reason people start a keto diet is for weight loss, with 69% of participants in one survey citing this reason. Other reasons include overall health and well-being (48%), recommendations by friends (15%), and influence by celebrities or shows (5%).
KETOGENIC DIET: THE PRINCIPLE OF THE DIET
If the body is not supplied with enough sugar from food, it has to produce a substitute: Ketones. In the ketogenic diet, carbohydrates are almost completely avoided to keep blood sugar levels low and boost the production of ketones.
This can be helpful when losing weight because in this state the body does not release as much insulin, which replenishes fat stores. This is why the ketogenic diet is said to lead to quick and sustainable weight loss. In addition, less insulin in the blood also leads to fewer cravings.
ALTERNATIVES TO THE KETOGENIC DIET
On the menu of the no-carb diet: here, for example, lots of vegetables and chicken breast. The ketogenic diet is an extreme form of the low-carb diet. However, there are many other variants of such diets.
The Paleo diet, for example, is related to the ketogenic diet. In the so-called Stone Age diet, mainly fruit, vegetables, nuts, meat, and fish are consumed.
The Atkins diet is also a low-carb diet – here carbohydrates are almost completely avoided. To compensate for this, you should take vitamin and mineral supplements.
The Glyx diet only allows carbohydrates that are slowly broken down by the body. This is intended to keep blood sugar levels stable.
HEALTH ADVANTAGES AND DISADVANTAGES OF A KETOGENIC DIET
Medical studies have mentioned the benefits of a ketogenic diet for children with epilepsy. Alzheimer’s patients are also said to benefit from the diet. However, there are also risks associated with the change in diet. Temporary side effects are to be expected, especially in the first few weeks. According to a study by Australian scientists, these often resemble symptoms of a cold or flu, such as.
- Headache
- nausea
- tiredness
- dizziness
- irregular heartbeat
In addition, the no-carb diet could overload the kidneys and increase the risk of cardiovascular disease because you consume more animal proteins and saturated fatty acids. So there are several reasons why you should not change your diet too lightly.
NO-CARB DIETS OFTEN HARM THE ENVIRONMENT
A ketogenic diet is difficult without animal products. With a ketogenic diet, you often consume a lot of meat and other animal products. This puts a strain on the climate and the environment. If you opt for a no-carb diet, you should always make sure that all products are organic and regional. This applies in particular to meat, fish, and eggs.
A KETOGENIC DIET CAN BE BAD FOR THE CLIMATE
According to experts, a carbohydrate diet is not linked to various diseases such as diabetes, obesity, or cancer. However, a no-carb diet may be suitable for losing weight. On the other hand, the ketogenic diet also harbors health risks. In addition, many animal products have a much greater impact on the environment than a vegetarian or vegan diet, for example.
If you want to follow this type of diet, it doesn’t have to be an extreme ketogenic diet. To get you started on an environmentally conscious, low-carb diet, we reveal delicious low-carb recipes made from regional ingredients.
