10/24/2017 4:13:51 PM
Normally, when I see something like "the keto diet works" I am skeptical. But in a small study in 2004, scientists found no long-term ill effects from a ketogenic diet (https://www.ncbi.nlm.nih.gov/pmc/articles
/PMC2716748/). It is also true your body can make all the carbohydrates it needs; there are no essential carbs like there are amino acids or fats. Nevertheless, there are some things to keep in mind.
Young people (high school and below) cannot do a keto diet; their growing bodies and brains need the extra nutrients and calories carbs provide. People with kidney disease should not do a keto diet; it may worsen symptoms.
Cutting carbs too quickly will have several, possibly severe, side effects. It's better to taper them off so your body can adjust comfortably.
Cutting carbs completely is risky; side effects from eating less than 20 grams of carbs a day can be severe.
These diets are hard to stick to. Any plant food is made of carbs. Fiber, a carbohydrate, is useful for healthy bowels. A diet consisting mainly of fats and proteins may be worse for your heart than an ordinary low-carb diet.
There have been no long-term keto diet studies (i.e., longer than a year). After a full year, although the body has adjusted to the lack of carbs, the benefits taper off (as is true of any diet that is hard to balance and hard to follow).
Finally, there is a danger of releasing fat-soluble stored toxins in ketosis. If the process is relatively slow your liver and kidneys can handle it; if it's too quick, there may be poor health outcomes.
In general, following the Mediterranean diet will do just as well for weight loss and overall health - and it's far easier to follow.
My standard warning: if you want to do the keto diet, ONLY do so under the observation of a doctor. Ketosis is fine; ketoacidosis is a serious medical condition that requires immediate treatment - it can cause coma or even death. Don't play with your diet; be serious about your health.
Mayo Clinic: https://www.mayoclinic.org/healthy-lifesty
Harvard Medical School: https://www.health.harvard.edu/blog/ketoge