3 Popular Low-Carb Diets Pros and Cons | Keto| Banting | Gluten Free
3 Popular low-carb diets pros and cons : The Keto Diet
If losing weight is your goal, then keto is for you.
It is proven to help you shed kilograms fast but there’s more to this diet than meets the eye.
Keto essentially replaces carbs with fat.
A typical keto diet looks like this:
- 70% fat
- 25% protein
- 5% carbohydrates
Usually, when you eat carbs such as starchy potato enzymes, your mouth, stomach, and small intestines break them down into a form of sugar energy called glucose, which your brain and body use for fuel.
When you first cut out carbs, you might experience some strong sugar cravings for the first couple of days.
This is because your body is switching gears, converting carbohydrates to the only energy source it has left, fat.
Once you are burning fat regularly, you will see those kilograms start to melt away.
Depending on how much weight you need to lose, you might lose up to 1,5 kg within that first week.
As you burn more fat, your levels of insulin, the fat-storing hormone will drop significantly.
This will cause your kidneys to release large amounts of sodium into the blood which can actually lead to a common side effect known as the keto flu.
Many keto dieters report symptoms such as:
- Nausea
- Headaches
- Dizziness
- Muscle cramps
- Low energy levels
However, most of these symptoms will only occur within the first couple of weeks of starting the diet.
After the first month of being on the keto diet, you should notice a drop in the scales.
It is important to note, that some of the weight loss isn’t actually fat, it is just water.
Glycogen which retains water is included in some of the carbs you metabolize and helps to keep you hydrated.
As a result, you are likely to pee more often, which will lower your sodium levels, even more, leading to dehydration, constipation or diarrhea, and bad breath.
If you stick with the keto diet for a couple of months, you might hit the notorious keto plateau.
This refers to the stage when you find it progressively harder to continue to lose more weight.
The ketogenic diet is a diet that forces the body to switch from burning carbs for energy, to instead getting energy from ketone bodies.
Ketone bodies are produced by the liver from stored fat and are released when the body does not get enough carbohydrates and is low on glycogen.
The keto diet is low in moderate protein and is high in fat.
While similar in some ways to familiar low-carb diets, the keto diet has two distinctive characteristics:
Its extreme carb restrictions, about 20 to 50 grams of carbs per day or even less depending on the version.
It’s a deliberate shift into ketosis.
It takes the body approximately 2-4 days to reach a state of ketosis after you have removed carbs from your diet.
Shopping list for the Keto diet:
- Meat
- Seafood
- Poultry
- Eggs
- Cheese
- Avocados
- Coconut oil
- Olive oil
- Nuts
- Seeds
- Butter
- Low carb vegetables
- Unsweetened coffee and tea
Pros of the Keto diet
- Treating epilepsy, which is proven and well documented
- The actual loss of body fat, resulting in actual weight loss
This could be, because fats are more satiating and you basically eat fewer calories when you are on the keto diet - Stabilizing blood glucose and getting type 2 diabetes under control
- Treating some symptoms of cancer
Since cancer cells, unlike normal cells, derive most of their energy from glucose, the keto diet minimizes cancer cell growth - Reducing inflammation
The keto diet helps reduce body fat, which leads to a reduction in the pro-inflammatory effect of adipokines
Cons of the Keto diet
- Heart health
Since this diet is high in fat, you should be careful with saturated fats
Too much fat, can cause cholesterol build-up in your arteries. - Liver problems
There is so much fat to process, that the liver becomes overloaded - Kidney problems
They help to metabolize protein and the keto diet may overload them as well - Increased blood acidity
The risk of altering your blood pH towards an acidic state
Symptoms include headaches, confusion, fatigue, tremors - Brain functioning
Low glucose negatively impacts brain functioning
This can lead to brain fog, mood swings, irritability and low energy - Nutrient deficiency
If you are avoiding a variety of vegetables, fruits and grains, you might be at risk of magnesium, selenium, vitamin B and C deficiencies
Sources
theportlandclinic.com – keto diet pros and cons
webmd.com – what is the ketogenic diet
everydayhealth.com – detailed beginners guide to keto
3 Popular low-carb diets pros and cons : The Gluten-Free Diet
A gluten-free diet is an eating plan that excludes all foods containing gluten.
Foods that should be avoided:
- Refined flour products that have been stripped of their nutrients
- Package processed goods like cookies brownies and muffins
For some, these foods can cause problems, namely:
- Wheat allergies
- Celiac disease
- Non-celiac gluten sensitivity
Wheat allergy
This is a condition that occurs when a person’s immune system has an allergic response to wheat proteins.
In rare cases, it can result in a potentially dangerous reaction called anaphylaxis.
Celiac disease
It is a genetic autoimmune disorder where the body is physically unable to break down gluten and mistakenly attacks itself.
This leads to inflammation and damage of the lining of the small intestine
This impairs intestinal function leading to problems like:
- Belly pain
- Bloating
- Gas
- Diarrhea
- Weight loss
- Skin rash
- Bone problems like osteoporosis
- Iron deficiency
- Fatigue
- Depression
Left untreated, celiac disease increases the risk of developing certain types of cancer.
The most effective treatment against celiac disease is a gluten-free diet which helps heal intestinal damage and improves symptoms.
Non-celiac gluten sensitivity
People who have a non-celiac gluten sensitivity do not test positive for celiac disease or a wheat allergy, yet they still feel uncomfortable after eating gluten
Symptoms of non-celiac gluten sensitivity include:
- Painful gut symptoms
- Suffer from fatigue
- Brain fog
- Joint pain
- Skin rash
What is gluten?
The name gluten comes from the Latic word for “glue” and is an insoluble protein composite made up of two proteins, namely gliadin and glutenin.
Gluten is a mixture of these two proteins found in wheat and is responsible for that elastic bouncy texture and the chewiness of foods made from wheat flour, such as bread and pasta.
It seems these days that everyone is switching to gluten-free products to get healthy, boost mood, and lose weight but there is much fearmongering around gluten going on.
The importance of gluten in your diet
- Foods excluded from a gluten-free diet, provide important vitamins and other nutrients
They include:
Iron, Calcium, Fiber, Thiamin, Riboflavin, Niacin, Folate - Gluten nutritionally supports the body and is rich in folate to make new healthy cells
- Contains Vitamin B to fight off infection and to maintain normal nerve function
- Contains iron to carry oxygen throughout the body
The best forms of gluten are:
- Whole grains that are nutrient-dense fiber rich and have a low glycemic index
- Whole grain or whole wheat flour should be the first ingredient on the label
Other Reasons for wanting to follow a gluten-free diet:
Some people claiming gluten sensitivity are actually sensitive not to wheat proteins but sugars found in wheat and other foods called fructans.
The human intestine can’t break down or absorb fructans so they make their way to the large intestine or colon, where they are fermented by bacteria producing short-chain fatty acids and gases.
This can lead to unpleasant symptoms in those that suffer from bowel problems.
The purpose of a gluten-free diet for those people that have not been diagnosed with a gluten-related medical condition is that they claim the following benefits of the diet:
- Improved health
- Weight loss
- Increased energy
- Improved gastrointestinal health
However, more research is needed to support the benefits of a gluten-free diet for weight loss.
See also: 7 common food intolerances
Sources
hsph.harvard.edu – gluten benefit or harm to the body
mayoclinic.org – gluten-free diet
ncbi.nlm.nih.gov – health benefits and adverse effects of a gluten-free diet in non–celiac disease patients
3 Popular low-carb diets pros and cons : The Banting Diet
William Banting was originally prescribed the Banting diet in 1862 by Dr. William Harvey as a weight-loss diet.
The Banting way of eating follows a low-carb diet, emphasizing meats, vegetables, and fruits and avoiding sugar and starch.
Experts all over the world explain it like this: “the banting diet is a very low carbohydrate diet that’s broken down into phases”
Recently, Tim Noakes, a South African scientist, and professor popularized and revitalized the Banting way of life, after trying the Banting diet himself and writing the book “Real Meal Revolution, Banting 2.0”
The original Banting diet consisted of 4 daily meals, which mainly consisted of protein and restricted carbs.
(30 grams) of dry bread in every meal and (60–90 grams) of fruit as a snack.
It is restricted to bread, beans, butter, milk, sugar, beer, and potatoes.
Tim Noakes Banting 2.0 approach is a bit different.
It divides the process into 4 phases:
- Observation
- Restoration
- Transformation
- Preservation
It also offers multiple food lists and structured meal plans to choose from.
It still restricts carbs to some extent, with less than 5–10% of your daily calories coming from carbs, 65–90% from fat, and 10–35% from protein.
Still, both versions of the diet promise:
- Extreme weight loss
- Higher energy levels
- Improved sleep quality
- Reduced feelings of hunger
- Increased feelings of overall well-being
Phase 1: observation
Understanding what the food you eat actually does to you.
Continue with your existing diet, for one week, but keep a detailed food journal to help you identify your body’s responses to the foods you eat.
Phase 2: restoration
Helping you to replenish nutrients and gut flora by eating a medium carb, sugar, and gluten-free diet, thereby adjusting to the Banting way.
Instead of counting calories or controlling your portion sizes, you follow the food list.
Foods on the green and orange lists are allowed and foods from the light red and red lists are to be avoided.
You will follow this plan for the next 2-12 weeks.
Phase 3: transformation
This is the fat-burning stage, using a sugar-free, gluten-free, and low-carb diet, with the aim being to achieve ketosis. Foods on the orange list are now excluded and you are required to stick to only the foods on the green list.
You will follow this phase for long as it takes you to reach your goal weight.
Phase 4: preservation
In this phase you stick with the sugar and gluten-free diet but allow for variable carb levels depending on the individual.
The preservation phase lasts indefinitely and starts as soon as you reach your goal weight.
It is more flexible, allowing the re-introduction of foods from the orange list.
By now you will have a better understanding of which foods work for you and help you to maintain your weight.
This allows you to personalize your plan and sustain your weight loss goals.
Green food list includes:
- Vegetables including leafy greens, cruciferous veg, onions and leeks, mushrooms
- Fruits including lemons and limes, tomatoes and olives
- Meat, fish, poultry, eggs and cheese
- Fermented foods namely kefir, kimchi and sauerkraut
- Fats such as avocado, butter, and cream
- Condiments including vinegar and soy sauce
- Herbal teas and plain water
Orange food list includes:
Includes foods that are nutritionally good for you, but which should be eaten in moderation, at least until you reach your weight loss goal.
- Nuts
- Dairy including milk, yogurt and sour cream
- Fruits including apples, banana, berries and oranges
- Vegetables including beetroot, squash, sweetcorn, carrots and potatoes
- Legumes and pulses
- Kombucha
- Caffeinated tea and coffee
Light red food list includes:
Starchy, processed, and sugary foods are restricted and should hardly ever be eaten.
These include:
- Smoothies and juices
- Treats and chocolate
- Dried fruits, honey
- Gluten-free grains such as oats, rice and buckwheat
- Flours and rice flours
Red food list includes:
These foods are to be totally avoided.
- Fast foods, junk foods and foods with added sugar including some condiments
- Sweets such as confectionery and non-dark chocolates, jam and syrup
- Gluten-containing foods such as barley, couscous, orzo, rye, semolina, spelt and wheat
- Grain-based breakfast cereals and crackers
- Dairy containing products such as coffee creamers, cheese spreads, condensed milk and ice cream
- Fats such as corn oil, margarine and sunflower oil
- Processed meats and sausages
- Energy drinks, soft drinks, most fruit juices and milkshakes
Gray food list includes:
These are foods that fit the Banting diet but would slow your progress, so they are left to your discretion.
- Treats such as banting baked goods and sugar-free ice cream
- Sweeteners such as xylitol, erythritol, stevia powder, and sucralose
- All alcoholic beverages, protein shakes, and supplements
- Vegetarian proteins including naturally fermented tofu, pea protein, and processed soy
The pros of banting
Customized
Different bodies react to foods and in particular carbohydrates in different ways.
The phases and foods outlined in the banting approach are meant to help you determine what amount of carbs and which foods work best for your weight loss and maintenance.
No counting
By and large, the banting plan does not rely on specific carb or calorie counts.
However, some food tracking might be helpful, to analyze that ideal level of carbs and how the body responds to different foods.
More importantly, are the types of food that are consumed.
Weight loss
The banting plan promotes fat burning, weight loss and therefore improvements in body mass index (BMI) may be achieved.
Improved energy
Fat burning conserves muscle energy, and as a result, can enhance exercise performance and endurance.
Reduced risk of heart disease
Due to lower levels of triglycerides and cholesterol circulating in the bloodstream, which may also be beneficial to maintaining blood pressure.
Improved appetite control
Reduced levels of triglycerides can have a positive effect on the hormone leptin, which allows you to control your hunger urges.
Improved sleep
This may be an indirect benefit from weight loss or maybe because LCHF diets appear to promote adenosine, a brain hormone that helps regulate sleep.
The cons of banting
Restrictive
Dieticians warn against diets like these, which cut out so many foods groups.
Even in the preservation and maintenance phase, many foods including all whole grains are still off-limits, making it difficult to live within such a specific set of guidelines.
Safety concerns regarding long-term use
There is no formal evidence on the safety of the Banting diet when conducted long-term.
There is still not a lot of scientific research specifically supporting the banting approach.
Adopting the Banting diet over an extended period of time, may potentially put lean body mass at risk and may increase calcium loss, which impacts bone health.
Further Reading: The Pros and Cons of 4 Popular Diets
Sources:
pubmed.ncbi.nlm.nih.gov – low-carb diets nutritional and physiological
pubmed.ncbi.nlm.nih.gov – evidence that supports the prescription of low-carb high-fat diets
pubmed.ncbi.nlm.nih.gov – effects of a low carb diet on energy expenditure during weight loss maintenance
verywellfit.com – banting diet pros cons and what you can eat
