Health benefits and harms of a keto diet you need to know

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The ketogenic diet, or keto for short, is a popular low-carb, high-fat diet that has gained attention for its potential health benefits.

However, as with any diet, there are both benefits and harms to consider. In this article, we will review the evidence on the health benefits and harms of the keto diet.

Health Benefits of the Keto Diet

Weight Loss: Several studies have shown that the keto diet can lead to significant weight loss, particularly in the first few months of the diet.

One study found that overweight individuals who followed a keto diet for 24 weeks lost an average of 30 pounds, compared to 15 pounds for those on a low-fat diet.

The keto diet may also help to reduce belly fat, which is associated with an increased risk of heart disease and type 2 diabetes.

Improved Blood Sugar Control: The keto diet may be beneficial for individuals with type 2 diabetes or prediabetes, as it can help to improve blood sugar control.

One study found that individuals with type 2 diabetes who followed a keto diet for 16 weeks had significantly lower fasting blood sugar levels and improved insulin sensitivity, compared to those on a low-fat diet.

Reduced Inflammation: The keto diet has been shown to reduce inflammation in the body, which may help to lower the risk of chronic diseases such as heart disease and cancer.

One study found that individuals who followed a keto diet for 12 weeks had lower levels of several markers of inflammation, compared to those on a low-fat diet.

Harms of the Keto Diet

Keto Flu: The keto diet can cause a temporary set of symptoms known as the “keto flu,” which includes headaches, nausea, fatigue, and constipation.

These symptoms typically arise within the first week of starting the diet and can last for a few days to a few weeks.

Increased Cholesterol: The keto diet can lead to an increase in LDL cholesterol, which is known as the “bad” cholesterol.

However, this increase in LDL cholesterol is typically accompanied by an increase in HDL cholesterol, which is known as the “good” cholesterol.

One study found that after 12 weeks on a keto diet, individuals had a significant increase in total cholesterol, LDL cholesterol, and HDL cholesterol.

Kidney Damage: There is some concern that the keto diet may cause kidney damage, particularly in individuals with pre-existing kidney disease.

One study found that the keto diet can increase the risk of kidney stones, which are a common complication of kidney disease.

The keto diet has gained popularity for its potential health benefits, particularly for weight loss and blood sugar control.

However, there are also potential harms to consider, such as the risk of the keto flu, increased cholesterol, and kidney damage.

It is important to consult with a healthcare professional before starting the keto diet, particularly for individuals with pre-existing medical conditions.

If you care about health, please read studies about how Mediterranean diet could protect your brain health, and the best time to take vitamins to prevent heart disease.

For more information about health, please see recent studies that olive oil may help you live longer, and vitamin D could help lower the risk of autoimmune diseases.

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