[troutman]

Stanford Medicine has a blog about many popular diets:

https://scopeblog.stanford.edu/tag/a...popular-diets/

How ketogenic should you go?

https://scopeblog.stanford.edu/2019/...should-you-go/

Analysis: When people consume a ketogenic diet, the liver produces ketones from fat as an alternative to using glucose as a circulating source of energy for the body. This state of ketosis mimics what occurs during starvation. A ketogenic diet can facilitate weight loss and lower blood sugar. A keto diet also reverses insulin resistance, an early stage in the development of type 2 diabetes. A big attraction: keto dieters don’t experience the same degree of hunger while losing weight.

Despite these benefits, the diet has many potential problems. As the body initially adapts to the lack of carbohydrates, people often feel miserable and develop fatigue, body aches, and headaches. These symptoms are often temporary, but only if the diet is strictly followed and ketosis is maintained.

The high saturated fat content typical of many keto diets unfavorably increases LDL cholesterol. In starvation mode, muscle is also used as an energy source and loss of muscle mass is a problem. Furthermore, the unusual stress that ketosis places on the body can result in long-term problems, such as kidney stones and kidney disease. A very high fat and very low carbohydrate diet is typically low in fiber; low-fiber diets are associated with increased risk of colon cancer and may lead to unhealthy gut bacteria.

To make it healthier: Focusing on healthier, plant-based fats (such as oils) may give you the potential benefits of a ketogenic diet without the negative impact of saturated fats, and cutting back on or eliminating all added sugars and refined grains will have a positive impact on metabolism.

Conclusion: A diet only for die-hards who are willing to subject themselves to the rigors of starting and sticking to this diet. Realistically, intermittent use could prove beneficial for weight loss, but even then, caution is necessary.