Ketogenic Diet vs. Wheat Reduction Diet (Gluten Free Diet)

Healthy Eating

A healthy diet may help to prevent certain long-term (chronic) diseases such as heart disease, stroke and diabetes.

 

What are the benefits of eating healthy?

• Weight loss.
• Reduced cancer risk.
• Diabetes management.
• Heart health and stroke prevention.
• The health of the next generation.
• Strong bones and teeth.
• Better mood.
• Improved memory.

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The Ketogenic Diet 

The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis

 

Dangers of eliminating carbs

In the short term, removing carbs from your diet can cause constipation, upset stomach, headaches, dizziness and exhaustion however, when you completely cut carbohydrates out of your diet, you could put yourself at risk for nutrient deficiencies if you don't replace those nutrients with other food sources. For example, Koff points out that about 70% of Americans don't get enough magnesium, an important mineral that cells need to "turn off" stress.

 

Low-carb diet side effects

If you suddenly and drastically cut carbs, you may experience a variety of temporary health effects, including:

• Headache.
• Bad breath.
• Weakness.
• Muscle cramps.
• Fatigue.
• Skin rash.
• Constipation or diarrhoea.

 

How to avoid Low-Carb & Keto Side Effects

• Drink plenty of fluid and get enough salt. This may potentially reduce loss of magnesium and help prevent leg cramps. 
• If needed, supplement with magnesium. 
• If the steps above are not enough and the problem is bothersome, consider increasing your carb intake somewhat.

 

Wheat reduction diet

All you have to do is eliminate foods that contain wheat. The diet is rich in vegetables, which are full of vitamins and fiber. Eating a diet rich in fruits and vegetables can help lower cholesterol, stabilize blood sugar, and reduce the inflammation that can cause conditions from acne to arthritis.

 

The benefits of a wheat and gluten free diet

• Improved digestion and digestive function – a crucial aspect of effective weight loss is a healthy & efficient digestive system.
• Excess fluid loss, and weight loss.
• Increased energy.
• Better bowel function and elimination.
• Improved mental function and better mood.

 

Risks of Gluten Free Diet

In people with celiac disease, gluten triggers an immune response that damages the lining of the small intestine. This can interfere with the absorption of nutrients from food, cause a host of symptoms, and lead to other problems like osteoporosis, infertility, nerve damage, and seizures.

 

Following a gluten-free diet in the absence of celiac disease may be detrimental to health. Nutritional deficiences: Avoiding foods that contain gluten can lead to deficiencies in essential nutrients, including iron, calcium, fiber, folate, thiamin, riboflavin, and niacin.

 

How to avoid gluten free side effects

Watch Your Intake of Nutrients

Load up on fresh fruits and vegetables (many contain high levels of B vitamins), try gluten-free cereals (many of which are fortified), or consider taking a supplement to make up for any nutritional shortfalls that may occur as a side effect of the gluten-free diet.