Pros and cons of Keto diet
Aha123
Posts: 30 Member
Is the Keto diet safe and is it realistically manageable?
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Replies
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It's safe if you do it right, and sustainable if you like the food.6
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For me personally it wouldn't be a realistic method at all, since I do much better on a high carb woe. I love vegetables and fruit, whole grains, beans etc and I'd have to cut them out-for no good reason. Some people find that a low carb/high fat method works for them, but you won't know if that's you until you give it a try.
As for safety-I don't think it's particularly healthy to eliminate nutrient dense foods, but to each their own!6 -
Hard to stick to for the long term. The best diet is one you can do for life for your health.
https://toddleemd.com/2017/04/12/keto-diet-hardest-diet-ever/
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I'm not the biggest fan, but some people love it. It can be realistically manageable if you know what you're doing and you don't find it too limiting.2
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It is safe and does reverse certain medical conditions such as type 2 diabetes, high cholesterol (if you are eating the healthy fats and not sausages the entire time), high blood pressure, some cancers.. It also helps you stay fuller, more satiated than most other diets.. etc..
You may like it. You may prefer just calorie counting. Or you may be somewhere in between and prefer a low carb approach that only cuts out processed carbs such as prepackaged foods, breads, pastas, and junk food. If it's in a wrapper and has a month or longer shelf life ..it's bad..
Try it. See if you like it. Try low carb if not.21 -
I've been doing it for the past two weeks ( I know, not very long) but so far I've been enjoying it and am seeing results. I go on Pinterest a lot to find Keto recipes and that's helped tremendously, I don't feel very limited to what I can eat. It's all about portion control really. The best way to know if it's right for you is to just try it out and see how you like it.1
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GlassAngyl wrote: »It is safe and does reverse certain medical conditions such as type 2 diabetes, high cholesterol (if you are eating the healthy fats and not sausages the entire time), high blood pressure, some cancers.. It also helps you stay fuller, more satiated than most other diets.. etc..
You may like it. You may prefer just calorie counting. Or you may be somewhere in between and prefer a low carb approach that only cuts out processed carbs such as prepackaged foods, breads, pastas, and junk food. If it's in a wrapper and has a month or longer shelf life ..it's bad..
Try it. See if you like it. Try low carb if not.
You forgot the word 'may' in this sentence....fat definitely doesn't have high satiety levels for everyone.7 -
double post0
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For many people, yes. It's not necessary, but some find it helps with appetite control or just enjoy it. I'd recommend trying it if you are interested (and not if you love your carbs or can't imagine how you could enjoy a diet that low in them).
It's important to understand what the changes are and what you will eat instead, so I wouldn't recommend just jumping into it. I'd say log, see what your carbs are, and lower them, maybe more gradually.
My only caveat about keto is that there seems to be a fad right now of super low carb keto diets with getting into ketosis as the main focus. Being in ketosis really isn't significant unless you have some kind of medical reason (rare, epilepsy, for example). And beyond that, most people who are reasonable active will be in ketosis below 50 g net carbs, yet I keep seeing people promoting eating only 20 g carbs (even total, not net) and even low, as if lower is always better. You don't need any particular level of carbs, but IMO you cannot get in the level of vegetables important for a healthful diet for most people on such low carbs. You can do a low fat high fat diet and leave in plenty of non starchy veg, and I'd recommend that. I did it for a while (before so much fruit was in season and I was also overrun with fresh, local corn), and really enjoyed it, but I tried to also get my 8+ servings of vegetables per day and just cut back on (or out) all other sources of carbs.7 -
TheWJordinWJordin wrote: »Hard to stick to for the long term. The best diet is one you can do for life for your health.
https://toddleemd.com/2017/04/12/keto-diet-hardest-diet-ever/
Interesting read. Thanks!!0 -
need2belean wrote: »TheWJordinWJordin wrote: »Hard to stick to for the long term. The best diet is one you can do for life for your health.
https://toddleemd.com/2017/04/12/keto-diet-hardest-diet-ever/
Interesting read. Thanks!!
Wow! Eye opening! Thanks!0 -
I really appreciate all the posts! I have a better understanding as I continue searching for the best plan for me!0
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A ketogenic diet is safe. The only risks are unsupplemented sodium or for those with familial hyper cholesterolemia.
If the diet improves your health or you enjoy it, it is very sustainable. I have used it for a few years.TheWJordinWJordin wrote: »Hard to stick to for the long term. The best diet is one you can do for life for your health.
https://toddleemd.com/2017/04/12/keto-diet-hardest-diet-ever/
The author is promoting a ketogenic diet in this article. They called it hard because of an untreated electrolyte imbalance in the first two weeks (fatigue, headaches, weakness, etc). The so called "keto flu" is entirely preventable low electrolytes. If you make sure you have 3000-5000 mg of sodium a day, that won't happen. A teaspoon of table salt has 2300 mg of sodium in it.1 -
A ketogenic diet is safe. The only risks are unsupplemented sodium or for those with familial hyper cholesterolemia.
If the diet improves your health or you enjoy it, it is very sustainable. I have used it for a few years.TheWJordinWJordin wrote: »Hard to stick to for the long term. The best diet is one you can do for life for your health.
https://toddleemd.com/2017/04/12/keto-diet-hardest-diet-ever/
The author is promoting a ketogenic diet in this article. They called it hard because of an untreated electrolyte imbalance in the first two weeks (fatigue, headaches, weakness, etc). The so called "keto flu" is entirely preventable low electrolytes. If you make sure you have 3000-5000 mg of sodium a day, that won't happen. A teaspoon of table salt has 2300 mg of sodium in it.
This! I am super far from a keto fan. My thyroid doesn't respond well to it and I love carbs. But I can attest to no keto flu with proper electrolyte balance when I did try it. And if I did start to feel a little off, I immediately had some pickles, pickle juice, or broth. Felt just fine shortly after.0 -
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Yep it is safe. I've been doing it for almost a year now. I think i get plenty of veggies and I also eat fruit in quantities that don't make me go over what I've alloted for myself. I am now in maintenance and plan on staying Ketogenic. It is not a magical diet it is not universal to everyone. I love what I eat. YMMV.1
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I think that keto is perfectly safe and useful way of eating for those it works for. I would, however, challenge the belief that there's only one health condition in all the world that has any risks associated with keto (as was stated above). For me, personally, low carb has been a disaster with my depression. And with no gallbladder, a high fat diet would leave me in the bathroom all day. But just because keto is not for me doesn't mean that I think others should experiment and see if it works for them. The trick is just to watch and see how you do.3
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cwolfman13 wrote: »
This for me too. Don't get me wrong, I love my meat and dairy but I also love starchy carbs and they fuel my workouts. So for me, it wouldn't be manageable.2 -
diannethegeek wrote: »I think that keto is perfectly safe and useful way of eating for those it works for. I would, however, challenge the belief that there's only one health condition in all the world that has any risks associated with keto (as was stated above). For me, personally, low carb has been a disaster with my depression. And with no gallbladder, a high fat diet would leave me in the bathroom all day. But just because keto is not for me doesn't mean that I think others should experiment and see if it works for them. The trick is just to watch and see how you do.
YMMV of course.
There are a handful of long term keto'ers on the boards without gallbladders. They find they do better on a ketogenic diet.
And more than a handful who are doing it for mood or cognitive enhancement.
Just like a drug, very LCHF does not work for everyone.3 -
For the most part, it appears safe. Certainly, enough people have been doing it for long enough, that if it resulted in any serious health risks, we'd know by now.
As for manageable? That's up to you. It can be restricting, but if you enjoy the foods, then you can manage it.
Cons - it does restrict what you can eat. Especially when eating out, or wanting something quick and easy after a long day.
Pros - after 2 weeks on a Keto diet and calorie deficit, I can say I'm less hungry, less mood swings, more stable energy throughout the day. I sleep better at night. And, of course, I've lost weight.4 -
Not for me. I have familial hypercholesterolemia, but that aside, I don't find fat to be satiating.
I low carbed for ten years (this was prior to my diagnosis) and still struggled to get my weight below 150.
I wasn't cutting carbs to keto levels, but my diet was high in fat, and I did not experience the natural appetite suppression and calorie regulation that many people who do low carb say they feel. It just doesn't happen for me.
At the time I low carbed, I wasn't active.
I'm very active now and find that my body thrives on carbs.
For other people, their choices are theirs, and keto can be a fine choice for them provided that they are getting adequate vegetable intake (I know some people are carnivores, but no one will ever convince me that this is optimal, I believe in a decent intake of vegetables for health).
Keto is just not optimal for me.1 -
I think this is where things come down to individuals.
I haven't had a gallbladder for roughly 20 years. Hubby has gallstones and only a partially functional gallbladder. I have no trouble. His gallbladder is triggered more by vegetables that tend to give him gas lol. Go figure. I can't tell you the last time I had an anxiety attack! Thanks goodness because they suck!! We both thrive eating this way. Both of us have energy coming out our ears. This does not happen for everyone as you can see from the posts above!
OP - Do your research and go in with your eyes open if you decide to try it. If you are looking for miracles ... they don't exist! It takes hard work and commitment just like in other ways of eating. It made my struggles easier but that doesnt mean it will for you. Calories still matter and it isn't a license to drink bacon grease!3 -
I don't have a gallbladder and it's actually STOPPED the er.. rushes to the rest room. I was worried about that as well especially since the attending physician said I could never eat fats again or I'd suffer the consequences. Quite the reverse actually. I've avoided fats and have had serious gastronomical issues for the past 10 years. I've only been trying keto since July 16th and the only thing I'm dealing with now is constipation. But the stools are for once well formed. Doctors don't always know everything.3
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GlassAngyl wrote: »I don't have a gallbladder and it's actually STOPPED the er.. rushes to the rest room. I was worried about that as well especially since the attending physician said I could never eat fats again or I'd suffer the consequences. Quite the reverse actually. I've avoided fats and have had serious gastronomical issues for the past 10 years. I've only been trying keto since July 16th and the only thing I'm dealing with now is constipation. But the stools are for once well formed. Doctors don't always know everything.
If this is pointed at me, I'm discussing my own, personal, observed experiences with low carb and keto, not doctors knowing anything. Ketovangelists love to tell me that my experiences don't exist, that it I'd only stuck it out through the pain, through the suicidal thoughts, that if only I had given it another chance I would come through the other side and find sparkles and unicorns. There's no keto unicorn for me. It works for a lot of people. It works for a lot of people who have similar issues to mine. But it don't work for me. The OP asked for pros and cons and I chose to weigh in with mine. I remember now why I stay out of keto discussions.7 -
The 2 cons i faced when i i did keto were:
- Keto breath. Be prepared for your breath to smell like inner bowel! Not everyone gets it though, either this or the people around them aren't being honest
- Constipation.
Other than these 2 things, i don't have anything negative to say about keto/low carb.5 -
A major con: you don't get to eat yummy carbs.6
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OliveGirl128 wrote: »For me personally it wouldn't be a realistic method at all, since I do much better on a high carb woe. I love vegetables and fruit, whole grains, beans etc and I'd have to cut them out-for no good reason. Some people find that a low carb/high fat method works for them, but you won't know if that's you until you give it a try.
As for safety-I don't think it's particularly healthy to eliminate nutrient dense foods, but to each their own!
Same.1 -
I successfully lost weight twice on a low carb diet (Atkins) but wasn't successful on maintaining the weight loss afterwards. Once I could eat carbs again, I went back to eating too much and gained back a lot of the weight. I have done better with tracking CI-CO via MFP, but I also have not stopped tracking once I reached goal weight. That made a huge difference. For me, not eating carbs was strictly short term. I didn't mind the diet, and it was simple to cook, but it got boring after a while. Seriously low carb didn't work for me at all. I did Stillman's many years ago and it was only about 5 g. of carbs. (The only vegetable allowed was lettuce IIRC.) I got so I hated eggs, cottage cheese and chicken. That took years to get over. I love fruit, bread, beer, and sweets. Learning to eat them more moderately has allowed me to eat a varied diet and maintain my weight loss. But when I am serious about losing weight, I usually start with some sort of lower carb eating.2
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For those it works for, yes it works and it can work long term. For those it doesn't, it won't. I have personally have been having to most success with keto as oppose to just lowering calories. It cuts a lot of my trigger foods and it I've honestly not felt hungry or deprived. In the end, it's helping me reach that calories in vs. calories out. I haven't had any major issues with any "side-effects" and I feel better. If you're worried about not getting enough vitamins, take a multi.3
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I lost about 100 lbs last year on a keto diet, plus lots of bike-riding and walking (from 250 lbs down to 150-160) I'm 61 years old and I suspect metabolism behaves differently at 60 than at 30 yo. It took a while for my metabolism to adjust (it lowered the more weight I lost) ...but it's finally almost back to normal, thankfully. I had also skipped breakfast and lunch a couple times a week. That helped too. I took a multivitamin on those days. I still mostly stay with this diet, just not as strict (I occasionally splurge now that I'm normal weight, but I keep it to a minimum).
One of the rewards: my doctor really stroked my ego! Rare for her. She had always scolded me about this and that. But after the pounds started falling off, she went on and on about how well I was doing, especially after my blood tests showed my various levels to be spot on. And no more high blood pressure. I love it!
If only I could get rid of all the extra skin now
Oh well, it's worth it.
An odd thing though : comments above mentioned "keto flu" This happened to me too. BUT after a day or two of that, there was a couple days of feeling great, emotionally. It was a slight euphoria and this happened a few times when I was no longer in ketosis, then I went back into ketosis again... I experienced flu, then after that passed, I experienced a high. I later read some other people's comments about this high , and they took it as something "spiritual" which made me laugh and facepalm. Apparently, it's a chemical reaction when your body switches to burning fat stores, that's all. Too bad it only lasts a day or two. I doubt it's even noticeable to every one. Anyway, I view it as a consolation prize.
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