Keto Diet
A ketogenic diet, which is commonly referred to as a keto diet, is a food regimen that contains very low quantities of carbohydrates but high amounts of fat. The formulation of a ketogenic diet entails cutting down the portions of carbohydrates and substituting them with fat. The reduction of carbohydrates shifts the body’s metabolism to a state known as ketosis, which is marked by high amounts of ketone bodies in the blood and urine. Consequently, the body uses up the ketone bodies for the generation of energy in a process that translates to increased efficiency in the burning of fats (O’Neill & Raggi, 2019).
The main advantage of a keto diet is that it causes substantial reductions in blood glucose and insulin levels, which is beneficial to people with diabetes. Another benefit related to this reduction is heightened sensitivity to insulin. Ketogenic diets also help in cutting down body weight, thereby reducing the risk of lifestyle diseases such as obesity, cardiovascular disease, and type 2 diabetes (Krishnan et al., 2019). Certain disorders such as Parkinson’s disease, epilepsy, polycystic ovarian syndrome, Alzheimer’s disease, cancers, and acne are managed more efficiently with ketogenic diets.
The shortcomings of a keto diet include the development of side effects such as queasiness, digestive problems, sleep disorders, increased hunger, and poor mental functioning (O’Neill & Raggi, 2019). These symptoms occur in the initial stages as the body adjusts to the diet. Ketogenic diets may upset the body’s fluid and electrolyte balance. Therefore, hydration should be optimal.
Intermittent Fasting
Intermittent fasting (IF) is a form of diet that involves alternating between periods of eating and fasting. However, it does not specify the types of food to be eaten but emphasizes the timing of meals. The most common eating pattern comprises fasting intervals of 16 hours or 24-hour fasts twice a week (De Cabo & Mattson, 2019).
The benefits of IF fasting include increased insulin sensitivity and low levels of the hormone, which enhance the accessibility of stored fats for energy production. Ultimately, these changes lead to weight loss. IF raises the concentrations of human growth hormone that is responsible for an increase in muscular tissue and a reduction in fat. Cellular repair processes occur at a faster rate during fasting, resulting in healthier cells through the automatic digestion of dysfunctional proteins. IF induces alterations in gene expression patterns that confer protection against disease (Mattson et al., 2017). Other advantages include improved brain and cardiovascular health as well as low rates of inflammation.
The main disadvantage of IF is that the weight loss benefits can easily be lost if food portions are not controlled during the eating periods. IF may be life-threatening to people who are underweight or have eating disorders. IF may also cause poor blood glucose control in women as well as irregularities in the menstrual cycle (Varady, 2016).
Zone Diet
A zone diet is a food regimen that adheres to a set proportion of macronutrients: 30% protein, 40% carbohydrates, and 30% fat (Finelli et al., 2016). The carbohydrates in a zone diet should have a low glycemic index, meaning that glucose should be released into the blood in small quantities for long periods to extend satiety. The fat composition should be mostly monounsaturated fatty acids. A zone diet works by inducing the hormones to permit the body to enter a state of minimal or no inflammation.
The benefits of a zone diet include a rapid rate of weight loss. It decelerates the rate of aging and sustains good health in old age. The zone diet also enhances brain function and brings about fast thinking and improved performance. Large quantities of fruits and vegetables can be consumed.
The first disadvantage of the zone diet is that the purported benefits are not backed by scientific evidence (Naude et al., 2017). The diet does not elicit significant changes in blood glucose and cholesterol levels. The zone diet is time-consuming, costly, and impractical. Some restrictions imply a reduction of valuable vitamins from the diet.
Reference List
De Cabo, R., & Mattson, M. P. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541-2551. Web.
Finelli, C., Crispino, P., Gioia, S., La Sala, N., D’amico, L., La Grotta, M., Miro, O. and Colarusso, D. (2016). The improvement of large High-Density Lipoprotein (HDL) particle levels, and presumably HDL metabolism, depend on effects of low-carbohydrate diet and weight loss.EXCLI Journal, 15, 166-176. Web.
Krishnan, D., Mehndiratta, C., & Agrawal, T. (2019). Ketogenic diet as medical nutrition therapy. Journal of Social Health and Diabetes, 7(02), 73-76. Web.
Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health and disease processes. Ageing Research Reviews, 39, 46-58. Web.
Naude, C. E., Schoonees, A., Senekal, M., Garner, P., Young, T., & Volmink, J. (2017). Reliable systematic review of low-carbohydrate diets shows similar weight-loss effects compared with balanced diets and no cardiovascular risk benefits: Response to methodological criticisms. SAMJ: South African Medical Journal, 107(3), 170-170. Web.
O’Neill, B., & Raggi, P. (2019). The ketogenic diet: Pros and cons. Atherosclerosis, 292, 119-126. Web.
Varady, K. A. (2016). Impact of intermittent fasting on glucose homeostasis. Current Opinion in Clinical Nutrition & Metabolic Care, 19(4), 300-302. Web.