The ketogenic diet is a popular weight loss method that involves reducing carbohydrate intake and increasing consumption of fats. This change in diet can induce a state called ketosis, in which the body primarily utilizes fats as an energy source rather than carbohydrates.
Here are the keto diet dangers you should be aware of as it carries risks.
1. May lead to the keto flu
When following the keto diet, the consumption of carbs is usually restricted to less than 50 grams per day. This sudden change can be surprising for your body, leading to flu-like symptoms as it adjusts to using ketones and fat as its main source of energy after depleting its carbohydrate stores.
As your body adapts to ketosis, it may experience symptoms such as headaches, dizziness, fatigue, nausea, and constipation. These symptoms can occur as a result of dehydration and imbalances in electrolytes.
It is crucial to continue monitoring the symptoms, maintaining hydration, and consuming foods high in sodium, potassium, and other electrolytes throughout the diet, even though the majority of individuals suffering from the keto flu usually recover within a few weeks.
2. May stress your kidneys
Eggs, meat, and cheese, which are high in fat, are commonly consumed on the keto diet as they are low in carbohydrates. Consuming a significant amount of these foods can increase the likelihood of developing kidney stones.
The reason for this is that consuming a large amount of animal products can result in an acidic state for your blood and urine, which in turn leads to higher levels of calcium being excreted in your urine.
In addition, several studies indicate that the keto diet can decrease the release of citrate in urine. Since citrate has the ability to combine with calcium and hinder kidney stone formation, decreased citrate levels may also increase the likelihood of kidney stone development.
Furthermore, individuals who have chronic kidney disease (CKD) should refrain from consuming keto due to their compromised kidneys’ inability to eliminate the accumulation of acid in the bloodstream caused by the consumption of animal-based foods. This can potentially lead to the development of acidosis, which can further deteriorate the advancement of CKD.
Individuals with CKD are often advised to consume lower amounts of protein, whereas the keto diet includes a moderate to high protein intake.
3. May cause digestive issues and changes in gut bacteria
Meeting your daily fiber needs can be challenging on the keto diet due to its restriction on carbs. The diet eliminates high carb fruits, starchy vegetables, whole grains, and beans – which are rich sources of fiber – because they contain excessive carbs.
A common side effect of the ketogenic diet, according to a 10-year study in children with epilepsy, is constipation, which was reported by 65% of the participants. Consequently, the keto diet has the potential to cause digestive discomfort and constipation.
In addition, fiber nourishes the beneficial bacteria in your gut. A well-functioning gut can potentially enhance immunity, promote better mental health, and reduce inflammation. It should be noted that a low carb diet, like keto, which lacks fiber, could potentially have a detrimental impact on your gut bacteria. However, the existing research on this matter presents conflicting findings.
There are several keto-friendly foods that contain high levels of fiber, such as flax seeds, chia seeds, coconut, broccoli, cauliflower, and leafy greens.
4. May lead to nutrient deficiencies
Due to its restriction of various foods, notably nutrient-rich fruits, whole grains, and legumes, the keto diet might not supply the recommended levels of vitamins and minerals. In particular, certain studies indicate that the keto diet may lack sufficient amounts of calcium, vitamin D, magnesium, and phosphorus.
According to MedlinePlus, another nutrient deficiency to consider is potassium, a mineral that plays a crucial role in maintaining electrolyte balance and regulating blood pressure. Asche states that insufficient intake of potassium is probable when there is a decrease in the consumption of fruits and starchy vegetables.
In order to enhance the diet, she suggests incorporating potassium from lower-carb sources, like avocado and spinach. Moreover, she advises including lower-carb sources of fiber, such as chia seeds and flaxseed (remember to consume ground flaxseed for optimal health advantages).
A study assessing the nutrient composition of popular diets found that low carb eating patterns such as Atkins, which is comparable to keto, only fulfilled adequate amounts of 12 out of 27 essential vitamins and minerals required by the body. This could result in potential nutrient deficiencies if followed for a prolonged period.
It is important to note that guidelines for healthcare professionals responsible for individuals following a very low calorie keto diet for weight loss suggest the addition of potassium, sodium, magnesium, calcium, omega-3 fatty acids, psyllium fiber, as well as vitamins B, C, and E as supplements.
The nutritional adequacy of this diet is reliant on the particular foods you choose. Choosing healthy low carb options such as avocados, nuts, and non-starchy vegetables will provide more nutrients compared to processed meats and keto treats.
5. May cause dangerously low blood sugar
Research has demonstrated that low carb diets such as keto can effectively assist people with diabetes in regulating their blood sugar levels. Specifically, some studies propose that keto might contribute to reducing hemoglobin A1c levels, which is an indicator of average blood sugar levels.
If left untreated, episodes of low blood sugar (hypoglycemia) among individuals with type 1 diabetes, can result in coma and death. Symptoms of hypoglycemia include confusion, shakiness, fatigue, and sweating, and individuals with type 1 diabetes are particularly susceptible to experiencing more of these episodes.
In a study conducted on 11 adults with type 1 diabetes who adhered to a ketogenic diet for a period exceeding 2 years, it was observed that the median occurrence of low blood sugar events was approximately once per day. It is a common occurrence for individuals with type 1 diabetes to experience low blood sugar levels when they take an excessive amount of insulin and do not consume an adequate amount of carbohydrates. Consequently, there is a possibility that engaging in a low carbohydrate ketogenic diet could heighten the risk of such events.
In theory, individuals with type 2 diabetes who are using insulin medications could also experience this.
6. Serious muscle loss is a possible side effect of keto
According to Edwina Clark, a dietitian in private practice in San Francisco, research is currently being conducted on the topic of muscle loss while following the ketogenic diet. It has been suggested by small studies that individuals on this diet may experience muscle loss despite continuing resistance training. This could be due to the fact that protein alone is not as effective for muscle building as a combination of protein and carbohydrates after exercise.
In the meantime, a small study published in the March 2018 issue of Sports found that individuals adhering to the keto diet for three months achieved similar body fat loss and muscle mass alterations as those on regular diets. However, it is worth noting that the keto group experienced greater muscle loss specifically in their legs.
“Loss of muscle mass has various severe consequences as we get older,” Clark points out. “Muscle plays an active role in metabolism, aiding in increasing daily energy expenditure and reducing weight gain associated with aging.”
According to Clark, the decrease in muscle mass can result in a decline in functional strength and increase the likelihood of falls. The Institute of Medicine Division of Health Promotion and Disease Prevention states that falls are the leading cause of injury-related deaths among older individuals.
7. Because it’s hard to follow, keto can lead to yo-yo dieting
Clark says that the keto diet often leads to rapid and significant weight loss at the start due to the depletion of carbohydrate stores, causing water losses.
In previous studies, overweight men who adhered to a slightly altered form of the ketogenic diet, emphasizing high protein and low carbohydrates, experienced a weight reduction of approximately 14 pounds during a one-month period. This outcome was contrasted with the control group, who followed a high-protein, medium-carbohydrate diet and managed to lose approximately 10 pounds.
According to Clark, adhering to a strict diet in the long run can be challenging and may result in weight regain and the continuation of yo-yo dieting. Clark states that chronic yo-yo dieting can lead to the accumulation of abdominal fat and an increased risk of developing diabetes.
According to Yawitz, studies have indicated that for long-term success, the capability to adhere to a diet is more significant compared to the specific diet being followed. Yawitz further explains that following the keto diet can be extremely demanding since it is highly restrictive, especially for individuals who frequently engage in social activities or have a tendency to crave carbohydrates.
According to Mayo Clinic, the Mediterranean diet offers the advantage of including carbs in your meals, as well as allowing you to consume unlimited amounts of fruits, vegetables, and whole grains. Additionally, this diet has been associated with various health benefits, such as a reduced likelihood of developing Alzheimer’s and Parkinson’s disease, certain forms of cancer, and heart disease.
8. The ketogenic diet can lead to dehydration and a loss of electrolytes
According to Yawitz, significantly and abruptly decreasing carbohydrates has a twofold impact on the body. Glucose is the brain’s preferred source of energy and it is most readily produced from carbohydrates. In diets very low in carbs, the brain must adapt to using ketones derived from digested fats for energy. Additionally, as insulin levels decrease, the kidneys release more electrolytes, further contributing to this discomfort.
According to Clark, as carbohydrates are depleted on a keto diet, your total body water decreases. This leads to the keto flu, a condition characterized by symptoms such as constipation, nausea, headache, fatigue, irritability, cramps, and others.
Don’t worry: The majority of these symptoms have a duration of only a few days to weeks. It is important to stay hydrated in order to assist your body in managing these symptoms. If symptoms, particularly nausea, persist for a long period, Yawitz suggests contacting your doctor.
9. May damage bone health
Impaired bone health is also associated with the keto diet. Multiple animal studies have established a connection between the keto diet and reduced bone strength, likely stemming from a decline in bone mineral density that may happen during the adaptation to ketosis.
After undergoing the keto diet for 6 months, a study observed 29 children with epilepsy and found that 68% experienced a decrease in their bone mineral density score.
In another study conducted on 30 elite walkers, it was found that individuals who adhered to a ketogenic diet for a duration of 3.5 weeks displayed noticeably elevated levels of blood markers indicative of bone degradation when compared to those who consumed a diet that consisted of higher carbohydrate content.
However, further investigation is necessary despite everything.
