The ketogenic diet, often employed for weight loss, involves consuming low amounts of carbohydrates and high amounts of fat. This dietary approach promotes the metabolic state called ketosis, in which your body predominantly utilizes fat as its main source of energy instead of carbohydrates.
In addition, it is important to note that the diet comes with potential risks that you should be mindful of.
Here are keto diet dangers to know about.
1. May lead to the keto flu
When following the keto diet, it is common to restrict carb consumption to under 50 grams each day. This can be unexpected for your body, causing flu-like symptoms as it depletes its carb reserves and starts utilizing ketones and fat for energy.
As your body adapts to ketosis, it experiences dehydration and electrolyte imbalances, leading to certain symptoms like headaches, dizziness, fatigue, nausea, and constipation.
It is important to monitor the symptoms of the keto flu, stay hydrated, and consume foods that are high in sodium, potassium, and other electrolytes throughout the diet, even though most individuals experiencing the keto flu typically feel improved within a few weeks.
2. May stress your kidneys
Eggs, meat, and cheese, which are high in fat and do not contain carbs, are commonly included in the keto diet. However, consuming a significant amount of these foods may increase the likelihood of developing kidney stones.
This is because consuming a large amount of animal foods can result in a higher acidity level in your blood and urine, which in turn can cause an increased release of calcium in your urine.
In addition, some studies indicate that the keto diet diminishes the quantity of citrate released in urine. Considering citrate’s ability to bind with calcium and hinder kidney stone formation, decreased citrate levels may also heighten the chances of developing such stones.
People who have chronic kidney disease (CKD) should refrain from following a keto diet due to the possibility that their weakened kidneys may be unable to eliminate the acid buildup in their blood caused by consuming animal-based foods. This can result in acidosis, which can further deteriorate the advancement of CKD.
Furthermore, individuals with CKD are typically advised to follow lower protein diets, whereas the keto diet contains a moderate to high amount of protein.
3. May cause digestive issues and changes in gut bacteria
Because the keto diet limits carbohydrates, it becomes challenging to fulfill your daily fiber requirements due to the elimination of fiber-rich sources like high-carb fruits, starchy vegetables, whole grains, and beans, which contain excessive carbohydrates.
Constipation is a common side effect reported by 65% of children with epilepsy who followed the ketogenic diet in a 10-year study, which can cause digestive discomfort.
Additionally, the intake of fiber nurtures the advantageous bacteria residing in your digestive system. A balanced gut can potentially enhance the immune system, enhance mental well-being, and reduce inflammation. It should be noted that a low carbohydrate diet devoid of fiber, such as the ketogenic diet, might have adverse effects on gut bacteria. It is important to mention that existing research on this matter yields conflicting results.
Flax seeds, chia seeds, coconut, broccoli, cauliflower, and leafy greens are among the keto-friendly foods that are rich in fiber.
4. May lead to nutrient deficiencies
Due to its restrictions on various foods, particularly nutrient-rich fruits, whole grains, and legumes, the keto diet could possibly not supply adequate amounts of essential vitamins and minerals. Specifically, certain studies propose that the keto diet may lack sufficient levels of calcium, vitamin D, magnesium, and phosphorus.
A study examining the nutrient content of regular diets found that diets very low in carbohydrates, such as Atkins or keto, only supply adequate amounts of 12 out of the 27 essential vitamins and minerals that your body requires from food. This can eventually result in deficiencies in important nutrients.
Guidelines for clinicians in charge of individuals undergoing a very low calorie keto diet for weight loss specifically suggest the addition of essential nutrients such as potassium, sodium, magnesium, calcium, omega-3 fatty acids, psyllium fiber, and vitamins B, C, and E.
It is important to consider that the nutritional adequacy of this diet relies on the particular foods you consume. A diet abundant in nutritious low carbohydrate foods like avocados, nuts, and non-starchy vegetables offers more nutrients compared to processed meats and keto treats.
5. Your mood can fluctuate
According to Laura Iu, R.D., a registered dietitian and nutrition therapist certified intuitive eating counselor in New York City, being on a low carb diet can result in insufficient carbohydrates, which are needed to produce serotonin. Serotonin is a brain chemical that plays a role in mood regulation, as well as the regulation of sleep and appetite. These are two additional factors that can impact one’s disposition.
6. Initial weight loss might not stick
The keto diet is famous for causing a rapid initial weight loss due to the fact that carbohydrates retain more water than protein or fat, according to Becky Kerkenbush, R.D., a clinical dietitian at Watertown Regional Medical Center. Therefore, when carbohydrates are eliminated from the diet, excessive water is expelled through urination. Consequently, the scale may reflect a decrease in weight by a few pounds and one’s appearance may appear slightly leaner.
It is possible that the initial drop in weight is mainly due to loss of water. However, scientific studies indicate that the keto diet is effective in promoting fat loss as well. For instance, a study conducted in Italy involving nearly 20,000 individuals who were obese revealed that those who followed the keto diet were able to lose approximately 12 pounds within a span of 25 days.
Researchers note that there are not many studies examining the long-term sustainability of weight loss. It is challenging for most individuals to adhere to a strict eating plan, and if one deviates from the diet, the weight can quickly return.
7. You could become constipated
Ginger Hultin, M.S., R.D.N., a Seattle-based nutritionist and spokesperson for the Academy of Nutrition and Dietetics, states that constipation is a frequent consequence of low-carb eating plans, such as the ketogenic diet. By significantly reducing carbohydrate consumption, individuals are eliminating high-fiber foods like whole grains, beans, and a significant portion of fruits and vegetables.
With the additional water excreted by your body, along with the fact that you can also combine it, there is a possibility of having clogged pipes. To maintain a regular flow, incorporating fiber from keto-friendly foods such as avocado, nuts, and limited amounts of non-starchy vegetables and berries is recommended by David Nico, Ph.D., author of Diet Diagnosis. Increasing your water consumption also aids in this process.
8. You may have “keto breath”
According to a 2015 review of research, when your body enters ketosis, it begins generating ketones as by-products, among which is acetone. Interestingly, acetone is the same chemical present in nail polish remover and is naturally produced by your body.
Iu explains that one way the body releases ketones is through exhaling and that breath odor associated with ketones differs from the typical bad breath caused by mouth bacteria buildup.
9. Your cravings could intensify
Cutting carbohydrates can lead to the brain releasing a chemical named neuropeptide-Y (NPY), signaling the body’s requirement for carbs; however, if we do not consume the necessary carbohydrates, this chemical accumulates and can heighten cravings, potentially raising the likelihood of developing disordered eating behaviors such as binge eating, Iu cautions.
According to her, it is not about lacking “will power,” but rather about the body’s biological response to deprivation.
10. Your heart disease risk factors could change
Following an ultra-low carb diet is associated with a reduced prevalence of obesity, as well as enhanced HDL cholesterol levels, all of which can lead to a decreased susceptibility to heart disease.
According to research published in the New England Journal of Medicine, your heart health could be influenced by the specific foods you consume. It has been suggested that low-carb diets primarily composed of plant-based sources of fat and protein, such as avocados or nuts, can decrease the risk of heart disease by 30%. However, these advantages were not observed in individuals who mainly consumed animal-derived proteins and fats, such as bacon, butter, and steak.
According to the American Heart Association, consuming excessive amounts of saturated fat, which can occur easily if you consume large quantities of meat, butter, and cheese on a keto diet, can increase the likelihood of developing heart issues. It is important to have regular cholesterol level and heart health evaluations conducted by a doctor while following the keto diet, advises Hultin.
11. You’ll likely feel dehydrated
It’s not unusual to feel thirsty on the keto diet due to increased water excretion, so it’s important to stay hydrated, according to Mancinelli. While there isn’t a specific amount of water recommended for the keto diet, it’s a good idea to drink enough to keep your urine clear or pale yellow. If your urine is darker, increase your water intake.
12. May damage bone health
The keto diet is connected to negative effects on bone health as well. Various animal studies have shown a connection between the keto diet and reduced bone strength, possibly due to a decrease in bone mineral density that can happen as the body adjusts to ketosis. A study conducted over 6 months on 29 children with epilepsy who followed the keto diet found that 68% of them had a lower bone mineral density score compared to before starting the diet.
In another study conducted with 30 elite walkers, it was discovered that individuals who adhered to a ketogenic diet for a duration of 3.5 weeks exhibited notably elevated levels of blood markers associated with the breakdown of bones compared to those who consumed a diet that contained a higher amount of carbohydrates.
Nevertheless, further extensive research is necessary.
