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What Are the Pros & Cons of the Keto Diet?
What if someone told you that you could eat cheese, bacon, avocado, peanut butter, heavy cream, full-fat yogurt, and dark chocolate and still lose weight? You’d find it hard to believe, right? Well, on the keto diet, you actually can – but there’s a catch. The diet requires you to drastically reduce your carbohydrate intake. That means no refined carbs, very little fruit (with a few exceptions), and no rice, potatoes, whole grains, or legumes. There’s a lot of nutrition, fiber, antioxidants, phytonutrients, and minerals in the starchy vegetables, fruits, and grains that aren’t allowed. For this reason, many health experts advise against the keto diet for the long haul. Also, the keto diet’s unusually high fat and animal protein content runs counter to what many doctors and health organizations, like the American Heart Association, have recommended for decades, which adds a layer of controversy to the diet. Still, the health benefits of keto eating appeal to many people, including world-class athletes such as NBA star LeBron James and former NFL quarterback Tim Tebow. Even though U.S. News & World Report ranked it as one of the worst diets of 2020, a recent survey of registered dietitians ranked it as the most popular diet in the U.S. Hopefully, the information presented here will help you determine if the keto diet is right for you. What Is the Keto Diet? In a nutshell, the keto diet is an eating plan comprised mostly of fats, a reasonable amount of protein, and very few carbohydrates. When you give the body an abundance of fat and a negligible amount of carbs, some interesting things happen. Ketosis By drastically reducing carbohydrate intake, your body runs out of its preferred fuel of carbs, and eventually its glycogen stores, too. It then switches to burning fat for energy. This metabolic state is called ketosis. When in ketosis, the liver converts stored fatty acids to ketones or ketone bodies, which are then used as fuel by the heart, brain, and muscles. To achieve and maintain ketosis, most people need to limit their total carb intake to 20–50 grams per day and get an abundance of healthy fats. A person following the keto diet aims to burn unwanted fat by pushing the body to rely on fat (rather than carbs) for energy. Ketosis promotes weight loss and a host of other health benefits. While there are several versions of the keto diet, the standard keto diet is the most popular. The macronutrient breakdown of it is typically 70% fat, 20% protein, and only 10% carbs. The Ketogenic Diet: Pros and Cons Keto Pros As was mentioned earlier, the keto diet offers some very compelling health benefits. Here are several of the most significant: Weight Loss When it comes to short-term weight loss, keto is king. Comparing 23 different studies that tracked low carb and low-fat dieters for varying lengths (mostly six months or less), the low carb dieters lost on average 2-3 times more weight than low-fat dieters. What’s more, the low carb diets were more effective in reducing abdominal fat. Unlike low-fat dieters, those on low carb diets don’t have to worry about caloric intake. The high-fat foods are incredibly satiating, which helps with adherence. Seeing results quickly can also be motivating. Cardiovascular Benefits Also evident in the low carb studies mentioned above, other health parameters associated with carrying excess weight improved as well. Low carb dieters showed improved blood sugar, blood pressure, and triglyceride and cholesterol level markers. Brain Health Some studies indicate that the ketones generated from ketosis provide neuroprotective benefits, which means they can strengthen and protect the brain and nerve cells. Eating a low carb/high-fat diet has also shown improvements in low mood, feelings of anxiousness, and brain focus issues. Acne Eating a diet high in refined carbohydrates can alter the balance of gut bacteria and cause blood sugar to rise and fall significantly, both of which can adversely affect skin health. One study showed that by decreasing carb consumption, a keto diet could lessen acne problems in some people. Keto Cons The keto diet has several drawbacks and a few health risks that need to be carefully considered, such as: Flu-Like Complications After a few days on the keto diet, you may experience problems. These may include headaches, dizziness, fatigue, nausea, and constipation – often resulting from dehydration and electrolyte imbalances that occur, in part, as your body gets used to ketosis. However, these issues generally subside after a few weeks. Staying hydrated and getting sufficient daily amounts of sodium, potassium, and electrolytes can help. Blood Sugar Issues Although the keto diet has been shown to support healthy blood sugar levels, complications having to do with ketones and blood sugar may arise. Heart Health Concerns Keto is a high-fat diet. If you consume too much saturated fat, your cholesterol levels can increase, especially LDL, which is linked to cardiovascular health issues. However, risks can be alleviated and cholesterol levels improved by choosing healthier fats such as mono- and polyunsaturated fats found in nuts, seeds, olives, and avocados. Liver and Kidney Problems The liver and kidneys help your body process fat and protein. Some experts believe that the keto diet could overwork them. Also, a high intake of fatty animal foods can put you at higher risk for kidney stones. Low in Nutrients and Fiber Keto limits a lot of high-fiber, nutrient-dense fruits, starchy vegetables, whole grains, and legumes. It may not provide enough of certain vitamins and minerals needed for optimal health. Studies on the keto diet have found deficiencies in calcium, vitamin D, magnesium, and phosphorus. Additionally, unless one takes measures to eat plenty of leafy green and cruciferous vegetables, the keto diet can often be constipating and may even disrupt healthy gut bacteria. Restrictive and Challenging The keto diet is highly restrictive. Carbohydrates normally account for at least 50% of the typical American diet. Adherence is challenging for many people. Exacerbates Disordered Eating Risk of disordered eating behaviors is common for keto dieters. Dieting, in general, can interfere with the joy of eating and simple daily activities, but a diet that’s as extreme and restrictive as keto can be particularly challenging for anyone, especially those with eating struggles. Bottom Line The keto diet delivers fast, short-term weight loss and excellent benefits in terms of managing healthy blood sugar levels. However, the challenges of ketosis, and some of the potential health risks of the keto diet, underscore the importance of choosing an abundance of healthy fats (olive oil, coconut oil, avocado oil, nuts, and seeds), quality meats, and consuming plenty of low carb/high fiber vegetables to minimize issues. Some people thrive on eating a low carb diet. However, for most people, keto appears to be too restrictive for the long-term. Also, health experts note legitimate concerns about a diet that eliminates so many healthy and important staple foods (grains, legumes, starchy vegetables, and fruits) essential to vibrant health. As with any diet, it’s recommended that you consult a healthcare professional before starting a low carb diet (such as keto) or making any changes to your diet.  At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Top Health Benefits & Uses for Coconut Oil
You’ve probably observed that the natural health world has gone bananas for coconut oil. It’s being consumed in everything from coffee and smoothies to desserts and baked goods. Credit both the popular weight-loss, high fat/low carbohydrate Ketogenic diet and veganism for helping to fuel the craze. With its high smoke point, a growing number of Americans are switching out other vegetable oils and butter for coconut oil in their cooking and baking. Yet, with its high saturated fat content (82 percent) you may be wondering, is coconut oil good for you? Coconut Oil: It’s Complicated Most medical institutions (Harvard Medical School, The American Heart Association, etc.) view a diet high in saturated fat as a risk factor for heart problems, because research has shown that it elevates LDL cholesterol levels. They generally recommend using coconut oil sparingly, suggesting saturated fat should make up just 10 percent of your diet. However, in 2010, a meta-analysis of epidemiologic studies published in the American Journal of Clinical Nutrition found that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of coronary or cardiovascular issues. Benefits of Coconut Oil Coconuts have been a staple food of tropical cultures for millennia. Two epidemiological studies examining the diets of tropical cultures showed very low incidence of heart problems, although researchers point out that other lifestyle factors played a role in their heart health. Additional studies suggest potential health benefits of coconut oil: it may support weight loss, improve brain function, and help regulate cholesterol to healthy levels. These benefits, although far from proven, are nonetheless compelling. Though more research is needed to change the minds of medical experts, consumers don’t seem to be bothered by such concerns. What’s MCT? Unlike saturated animal fat, which links together in chains called long-chain fatty acids, coconut oil’s saturated fat is made up of medium-chain fatty acids. The medium-chain triglycerides (MCTs) in coconut oil – lauric, caprylic, and capric acids – are metabolized differently in the body than other fats with long chains. MCTs are readily digested and absorbed through the liver and deliver energy quickly. It’s believed that this makes them less likely to be stored as fat and contribute to weight problems and high cholesterol. It’s also theorized that they help stoke the metabolism. MCTs are converted in the liver to ketones, which are a great backup fuel for the brain and for our bodies. This makes it a popular Keto diet oil. Coconut oil is also known for its anti-inflammatory and antimicrobial properties. It’s now easier to understand why, despite its saturated fat content, health enthusiasts are embracing this truly unique tropical fat. Bottom Line Until further research validates more clearly the health benefits of coconut oil, it’s probably best to enjoy it in moderation. 10 Easy Ways to Use Coconut Oil In Your Home 1. Treat and Condition Wood Items The moisturizing and antimicrobial properties of coconut oil make it a fantastic conditioner and sanitizer for many wood items in the kitchen and household. 2. Makeup Remover Save money by using coconut oil to remove your makeup, safely and naturally. It won’t hurt or sting your eyes, but it might make things foggy for a moment…so try not to get it in your eyes. 3. Hair Mask Not only is coconut oil intensely moisturizing, making it an excellent hair mask, experimental research indicates its antifungal action can be beneficial to the scalp, too. 4. Baking Coconut oil makes a simple and flavorful equal parts substitute for butter or seed oils in your favorite baking recipes. 5. Oil Pulling Oil pulling involves taking a tablespoon of coconut oil and swishing it around in your mouth for approximately 15 minutes (start with 5 minutes and work your way up) first thing in the morning, on an empty stomach. It’s purported to draw out toxins and support your overall health. 6. Household Cleaner Mix coconut oil with baking soda to create an effective natural cleaning agent to scrub away scum and mildew in the shower and tub. 7. Stain and Stick Preventive Applying a thin coating of coconut oil to sinks, litter boxes, and Tupperware can prevent staining and sticking. 8. Squeaky Hinge Solution Remove the pin in the center of the hinges, clean and grease with coconut oil, and slide the pin back in. 9. Insect Repellant Just in time for summer, use coconut oil to make DIY natural insect repellant. Use coconut oil as the carrier oil and add several drops of an insect-repelling essential oil, such as citronella, to the mix. 10. Luxurious Bath Soak Use coconut oil to create a luxurious, moisturizing bath soak. Make it a therapeutic experience by combining it with Epsom salts to soothe sore or achy muscles! Hopefully, these diet and household applications of coconut oil will make it an indispensable part of your life. There are many reasons to go nuts over coconut oil!  At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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