As you get older, it’s especially important to maintain a healthy weight. But, there are better and worse ways to do so. If you’re looking to lose weight, the Mediterranean diet is likely a better way to go than the ketogenic or “keto” diet. The keto diet comes with several risks.
Harvard Health recommends that you not try the keto diet because it’s not clear that it’s safe. The idea behind the keto diet is that you will get your energy from fat rather than carbohydrates, which leads to a state of “ketosis.”
The keto diet has you eating three-quarters of your calories from fat, including a lot of saturated fat. It does not distinguish between lean proteins and fatty ones from bacon, beef and pork. You can eat protein from meat as well as saturated fat from palm and coconut oils and butter. You can also eat unsaturated fats such as almonds, walnuts, seeds, tofu, olive oil and avocados.
Eating too much saturated fat is linked to heart disease and high LDL cholesterol. It also reduces your fiber intake which can lead to constipation. With the keto diet, you could end up with low blood pressure and kidney stones.
The keto diet deprives your brain of healthy carbohydrates, such as whole grains, vegetables, and fruits, which are rich in a wide range of nutrients. Your body needs healthy carbohydrates to operate well, regulate your mood and keep you clear-headed.
You can eat Swiss chard, spinach and other leafy vegetables. You can also eat bell peppers, mushrooms, cauliflower, garlic, onions, celery, Brussels sprouts and cucumber. But, you are not getting key micronutrients from these vegetables, such as vitamins B and C, phosphorus, selenium, and magnesium.
The keto diet is fundamentally different from the Paleo, South Beach and Atkins diets. Eating a balanced diet is all about not having too many saturated fats and proteins in your diet or too few carbohydrates. You want to strike a healthy balance.
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