A ketogenic diet is a low-carbohydrate, high-fat, or low-carb diet that limits carbohydrates to small amounts and gets the majority of its nutrients from fat. The goal is to have your entire diet consist of 5% carbohydrates, 15% protein, and 80% fat. The key to this diet is low carbs, not high fat.
There's a diet that's been trending on YouTube, in internet communities, and on social media lately. If you've been on a diet, you've probably heard the word keto diet at least once. The keto diet, short for ketogenic diet, is a diet that utilizes a low-carbohydrate, high-fat diet. It's a diet that involves reducing carbohydrates and increasing fat intake, and is often used to manage certain health conditions such as diabetes.
What are the possible side effects of doing the Keto diet?
The Keto diet can worsen diseases such as diabetes, high blood pressure, and more, so let's take a look!
How to minimize the side effects of the keto diet?
Does the keto diet have psychological effects as well as physical side effects?
What should I consider before choosing the keto diet?
Why are there conflicting opinions about the health effects of the keto diet?
A ketogenic diet is a low-carbohydrate, high-fat, or low-carb diet that limits carbohydrates to small amounts and gets the majority of its nutrients from fat. The goal is to have your entire diet consist of 5% carbohydrates, 15% protein, and 80% fat. The key to this diet is low carbs, not high fat.Carbohydrates are the easiest and fastest substance for your body to use for energy. When you eat carbohydrates, they are broken down into glucose, which is used for energy. However, when you limit your carbohydrate intake, your body will break down fat in the liver to survive and use substances called ketones for energy. The keto diet is a way to put your body into a state of ketosis where it burns fat for energy, leading to weight loss.
What are the possible side effects of doing the Keto diet?
1.Keto Flu
This is an early symptom of switching to the keto diet that occurs as the body adjusts to a low-carb state. It's estimated that about 25% of people who try the keto diet experience it, with fatigue being the most common. Other symptoms include headaches, nausea, constipation, vomiting, anxiety, muscle aches, and dehydration. It can last as long as a week. Drinking half a teaspoon of salt in a glass of water can help.
2. Digestive problems
Because the keto diet is a high-fat diet without considering fiber, it can lead to digestive problems such as constipation, diarrhea, and indigestion. Adequate fiber intake and maintaining fluid intake are helpful. Constipation symptoms occurred in 65% of participants in a 2015 study, which was attributed to insufficient fiber intake.
3.Nutritional deficiencies
Because the keto diet limits your carbohydrate intake, you may experience deficiencies in vitamins, minerals, and more. Since you're limiting carbohydrates like vegetables, fruits, and whole grains, you'll need to find other non-carbohydrate sources of nutrients. You may also want to consider taking supplements.
4.Kidney Health
Because the keto diet is a high-protein, high-fat diet, it can be hard on the kidneys. Insufficient carbohydrate intake reduces the concentration of glucose in the blood, which stimulates the body to excrete more water. This can lead to an increase in the amount of urine you produce and can lead to a loss of electrolytes such as sodium, magnesium, and potassium because your body may be low on electrolytes and fluids.As a result, your kidneys can be damaged and your heartbeat can become irregular.If you eat a lot of meat but don't drink enough fluids, your uric acid levels can rise, which can lead to kidney stones.
5.Cardiovascular disease
Excessive fat intake can lead to elevated triglyceride and cholesterol levels in the blood, among other things.While ketogenic diets may be effective for short-term weight loss, researchers warn that in the long run, they increase mortality rates from heart disease, cardiovascular disease, and more. One study analyzed a 53% increase in mortality, and an analysis of 13 to 16 studies found an average increase of 31%.
The Keto diet can worsen diseases such as diabetes, high blood pressure, and more, so let's take a look!
Diabetes: Because the keto diet limits carbohydrate intake, you may experience lower blood sugar levels and need less medication to lower your blood sugar. When starting a low-carb diet, you should monitor your blood sugar frequently and work with your doctor to safely reduce your medications.
High blood pressure: On a low-carb diet, high blood pressure tends to improve or normalize in most people.This reduces the need for medication, and the dosage can become too strong and cause hypotension.Studies have shown that people in the low-carb group had more than double the risk of several major cardiovascular events, including blocked arteries requiring stenting, heart attack, stroke, peripheral artery disease, and high blood pressure. Therefore, people with medical conditions such as diabetes and high blood pressure should consult their doctor to determine how the keto diet may affect their health.
How to minimize the side effects of the keto diet?
To minimize the side effects of the keto diet, it is recommended that you do not restrict carbohydrates drastically at first, but rather slowly reduce them to allow your body to slowly adapt to the ketogenic system. Since the keto diet restricts carbohydrate intake, it is important to maintain nutrient diversity. You'll want to include a variety of foods in your diet, including vegetables, fruits, nuts, and seeds. You'll also want to make sure you're getting enough fiber, as carbohydrate restriction can cause digestive issues. We recommend eating fiber-rich foods such as vegetables, avocados, seeds, and nuts to help keep your digestion running smoothly.
Does the keto diet have psychological effects as well as physical side effects?
One of the temporary side effects you may experience when starting the keto diet is a phenomenon called keto flu. This refers to the physical and psychological malaise that can occur during the process of depleting your body's carbohydrate stores and switching to a ketogenic system. You may experience fatigue, dizziness, and difficulty concentrating, and you may feel psychologically stressed, including depression and anxiety, due to the sudden change in diet and difficulty controlling your appetite.If weight loss occurs as a result of the keto diet, you may experience an increase in confidence and positive mood. However, some people may feel emotionally burdened by excessive concern about the outcome of the diet or excessive preoccupation with their appearance. In addition, because the keto diet is different from your normal eating habits, you may feel some pressure when eating or socializing with others. It can be challenging to stick to the keto diet when everyone else is on their normal diet. This may cause you to avoid social commitments or feel uncomfortable at meal times.
What should I consider before choosing the keto diet?
There are several factors to consider before choosing the keto diet. First, you should consider your personal health status. If you suffer from diabetes, kidney disease, heart disease, or other chronic conditions, you should consult with your doctor to determine the suitability and safety of the Keto diet.The goals of diets can vary, so you should consider your own personal goals, such as losing weight, improving your health, or boosting your energy levels, to determine if the Keto diet meets those goals.
The Keto diet is a high-fat, low-carbohydrate diet. You should consider how these dietary restrictions will fit in with your daily eating habits and social factors. You should think about how you will cope with social gatherings and eating out. You should consider what foods you prefer and whether you can combine them appropriately for the Keto diet.The diet should be aimed at long-term changes to maintain healthy eating habits, not short-term goals. You should consider whether you can maintain the keto diet for a long period of time and how sustainable it is compared to other dietary approaches.If, after considering these factors, you still decide to go with the keto diet, it's a good idea to consult with a doctor, nutritionist, or health professional to create a plan that fits your individual health conditions and goals.
Why are there conflicting opinions about the health effects of the keto diet?
Long-term safety: There is some disagreement about whether the keto diet is safe in the long term. The keto diet is a diet that limits carbohydrate intake and increases fat intake. Some experts have concerns about its long-term safety, arguing that high-fat diets can be linked to heart disease.
Nutritional balance: Because the keto diet restricts carbohydrate intake, there are concerns that it can lead to nutritional imbalance. Excessive carbohydrate restriction can lead to insufficient intake of essential nutrients. This can increase the likelihood of nutritional deficiencies and other health problems.
Digestive issues: Because the keto diet is a high-fat diet, digestive issues may occur. People who are not used to the keto diet may experience digestive problems as their digestive system needs time to adjust. This can result in abdominal pain, constipation, diarrhea, and more.
Side effects: The keto diet can temporarily cause a side effect known as keto flu. Keto flu refers to the physical and psychological malaise that occurs when your body depletes its carbohydrate stores and switches to the ketogenic system. This can result in fatigue, dizziness, and difficulty concentrating.
Conclusion
Depending on an individual's physical characteristics and metabolism, the effects and side effects of the keto diet may vary. While some people may feel great health and weight loss benefits from the keto diet, others may experience side effects or it may not be a good fit for their personal goals.People on the keto diet should consider taking supplements, as sodium and magnesium deficiencies are possible due to a lack of nutrients.When trying something that makes extreme changes to the body's internal mechanisms, like the ketogenic diet, it's always a good idea to get a professional opinion.
References:
1.Keto diet side effects: Symptoms, causes, and risks
https://www.medicalnewstoday.com/
2.Keto Diet Side Effects
https://www.healthline.com/
3.Low carb and keto side effects & how to cure them
https://www.dietdoctor.com/
4.7 Side Effects of Going Keto
https://www.health.com/
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