Weight loss always tops the list of new year’s resolutions for most of the population. As much as 49% of Americans hope to lose weight each year.
These weight loss goals get achieved through a proper diet and exercise plan. The keto diet has become a popular choice for those looking to shed pounds fast. It also brings about other benefits to one’s health.
Yet, is this diet plan right for you and your lifestyle? Read on to learn more about the pros and cons of the keto diet.
The Pros of the Keto Diet
Many benefits of the keto diet extend beyond weight loss. The keto diet plan works to improve certain health conditions. So, how does the keto diet different from other methods of losing weight?
It Helps Many People Find Success with Their Weight Loss Goals
The diet works by putting the body into a state of ketosis. The idea behind this diet is to avoid carbs and increase your fat intake.
When doing this, the body produces ketones. So, your body is using stored fat for energy, rather than carbs.
Studies show this can be more effective for weight loss than a low-fat diet. Many people also experience faster weight loss results with keto.
The keto diet focuses on consuming tons of protein. This helps the body stay full and feel more satisfied.
Protein also promotes muscle growth and gives you more energy for workouts. Some dieters notice better athletic performance once their body adjusts to this diet.
The keto diet results in a reduced appetite as well. You’ll likely experience fewer hunger cravings, which is ideal for losing weight.
It Targets Belly Fat
One of the main benefits of ketosis is that it has the power to target fat in certain areas of the body. This includes fat that is stored around the midsection or belly.
This type of visceral fat can be hard for many people to get rid of. Visceral fat can contribute to certain health conditions, like diabetes and heart disease. Keto dieters also notice less bloating due to better digestion.
It Allows You to Eat Many Foods That Are Banned in Other Diets
Keto has one major upside for those who have tried low-fat diets and failed due to certain cravings. The keto diet limits carbs but allows many high-fat foods that other diets frown on.
This includes bacon, steak, cheese, oil, and butter. Egg yolks, whole-milk yogurt, and cottage cheese are also allowed. You can also consume nuts, seeds, and even dark chocolate.
The keto diet doesn’t encourage you to eat some of these foods all-day everyday. But it’s okay to treat yourself to bacon and steak when a craving strikes.
It Can Help Manage Cholesterol, Blood Pressure, and Glucose Levels
Other keto benefits include helping to manage certain health conditions. High-fat diets increase the amount of healthy cholesterol in the body. This helps stabilize blood pressure and lower your risk of developing heart disease.
Diets with little to no carbs may lower blood sugar as well. This is helpful for people with diabetes. The keto diet may also be able to improve conditions for those with metabolic syndrome.
It Can Improve Your Hair and Skin Condition
Those who follow the keto diet notice an improvement in their digestive functioning. The keto diet also has an anti-inflammatory effect on the body.
This diet offers plenty of vitamins, minerals, and nutrients, including omega-3 fatty acids. Keto-favorite foods like avocado, olive oil, and salmon are all great for skin and hair health.
The ketosis benefits all work to help improve the quality of your hair and skin. It can also reduce conditions like acne, psoriasis, and eczema.
It Can Benefit Your Mental Health
Other keto health benefits include improved memory function and better focus. This can result in lowering the risk of dementia, Alzheimer’s, and Parkinson’s disease.
The Cons of the Keto Diet
16.9% of people chose the keto diet as their weight loss plan for 2019. While the diet offers many benefits, it does not come without a few risks and side effects.
It Can Be Hard to Stick To
With such a low carb intake, keto is one of the stricter diet plans. This can make it hard for people to stick to it for a long time. This often results in more short-term weight loss goals.
On keto, you must say no to crackers, chips, and baked goods. Ancient grains, noodles, and bread are also off the menu.
Starchy vegetables, like sweet potatoes, carrots, and corn should be avoided as well. You’ll also need to limit fruits high in sugar, like bananas, apples, and pineapple.
It Encourages High-Fat Foods
With keto, your daily calorie intake should be about 75% fat. Most of the fatty foods allowed on the keto diet contain tons of calories. Many are also high in saturated fats.
There is some debate on whether the body should be digesting this much fat daily. Red meats are another questionable food for heart health. With these foods also comes an increase in bad cholesterol levels as well.
It Might Make You Feel Sick
Keto may make you unwell as your body adjusts to the new process. When starting the diet, many people experience the keto flu.
This results in symptoms that include fatigue, headaches, nausea, and dizziness. Some people also have trouble concentrating and become more irritable. Constipation is another side effect of the diet.
While there are pros and cons to the keto diet, it’s been an effective way for many people to lose weight. Find out more about ketoand the best way to ease into it for your lifestyle.
Weighing the Pros and Cons of the Keto Diet
The keto diet has helped many people to reach their weight loss goals. It also offers extra health benefits that are not found in other diets.
When weighing the pros and cons of the keto diet, it’s best to consider your lifestyle. Exercise is also an important part of the diet’s success. This helps to burn off the extra calories from fat and improve heart health.
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