The dangers of keto are multiple. Everyone should know about it.
The ketogenic diet has gained popularity attention and is a low-carb, moderate-protein, high-fat diet commonly used for weight loss.
Reducing carbohydrate intake and increasing fat intake can lead to ketosis, which is a metabolic state in which your body relies primarily on fats for the body energy instead of carbohydrates.
However, should you also be aware of the dangers of the keto diet? The answer is yes, here are 7 keto dangers you should know before you start.
Did you know?
The ketogenic diet uses burning body fat to help people lose weight quickly and drastically within 10 days, but health experts believe it is an unhealthy way to lose weight and have some harm.
The body loses a lot of vitamins, minerals, etc., which are essential for the health and safety of the body.
7 Keto Dangers to Keep in Mind
Although the potential benefits of the ketogenic diet are impressive, there are some side effects, and we will mention the harms of the keto diet as follows:
#1 May Lead To The Keto Flu
The carbohydrate intake on the keto diet is usually limited to less than 50 grams per day, which can lead shock to your body after this change.
Your body usually depletes its carbohydrate stores and switches to using ketones and fats as fuel. As you start this new eating pattern, you may experience flu-like symptoms.
These symptoms include headaches, fatigue, dizziness, nausea, and constipation and more — due partly to dehydration and electrolyte imbalances, all of this occurs as a result of the body adapting to ketosis.
While many people who experience flu symptoms, within a few weeks, notice that they improve, it is essential to watch for these symptoms throughout the diet, stay hydrated, and eat foods high in sodium, potassium, and other electrolytes.
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#2 May Stress Your Kidneys
High-fat animal foods, such as eggs, meat and cheese, are a staple of the keto diet because they do not contain carbohydrates.
Knowing this, if you eat a lot of these foods, you may be at increased risk of some types of dangerous kidney stones.
That has multiple reasons, as eating high amounts of animal foods can acidify the blood and urine, leading to increased excretion of calcium in the urine.
Several studies also indicate that the keto diet reduces the amount of citrate excreted in the urine.
Given that citrate can tie to calcium and prevent the formation of kidney stones, decreased degrees of it might likewise raise your danger of creating them.
Additionally, humans with persistent kidney disease (CKD) have to keep away from keto, as weakened kidneys can be not able to cast off the acid buildup to your blood that consequences from those animal foods.
That can lead to a state of acidosis, that may get worse the development of CKD.
In this case, protein restriction may lead to malnutrition, so people with CKD need to be careful.
The ketogenic diet is also known to be moderate to high in protein.
#3 May cause digestive problems and changes in gut bacteria
Since the keto diet restricts carbohydrates, it can difficult to meet all of your daily fibre needs.
The most important sources rich in fibre, such as high-carb fruits, starchy vegetables, whole grains and beans, are eliminated on the keto diet because they provide too many carbs.
Knowing the ketogenic diet can lead to digestive discomfort and constipation.
Additionally, fibre is essential for a healthy gut. Having a healthy gut in the body may help boost the immune system, improve mental health, and reduce inflammation.
A low carb diet that’s lacking in fibre, such as keto, may negatively affect your gut bacteria — although current research on this subject is different.
Some keto-friendly foods that are high in fibre include flax seeds, chia seeds, coconut, broccoli, cauliflower, and leafy greens.
#4 May Lead To A Deficiency Of Some Nutrients
Because the keto diet restricts some foods, such as nutrient-rich fruits, whole grains and legumes, it may fail to provide the recommended amounts of some vitamins and minerals.
In particular, some studies and research indicate that the keto diet does not provide enough calcium, vitamin D, magnesium, and phosphorous. [Strong Evidence]
The keto diet contains low amounts of fruits, vegetables, grains and legumes without which the person following this diet loses fibre and some vitamins, minerals and phytochemicals that only come from these foods, in addition to eating large amounts of unhealthy fats.
All this may have side effects on his health in the long term, such as osteoporosis and an increased risk of chronic disease.
Notably, guidelines for physicians who deal with people following a low-calorie diet for weight loss.
Typically recommend potassium, sodium, magnesium, calcium, omega-3 fatty acids, psyllium fibre, and vitamins B, C, and E.
A diet rich in healthy foods low in carbohydrates should provide such as avocados, and non-starchy vegetables, nuts, as these foods provide more nutrients than processed meats and keto treats.
#5 May Cause Dangerously Low Blood Sugar
Low-carb diets like ketogenic, have been shown to help manage blood sugar levels in people with diabetes.
In particular, several studies suggest that keto may help lower levels of haemoglobin A1c, a measure of average blood sugar.
However, some people with type 1 diabetes, in particular, maybe at high risk for episodes of hypoglycemia, which are characterized by confusion, tremors, fatigue and sweating.
Hypoglycemia can lead to coma and sudden death if left untreated.
People with type 1 diabetes usually have very low blood sugar, especially if they take too much insulin and do not consume enough carbohydrates.
Also, this can happen with people with type 2 diabetes who take insulin medications.
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#6 Reduced Muscle Mass and Metabolism
The weight changes associated with the ketogenic diet may also be a result of losing muscle mass, especially if a person consumes much more fat than protein.
In this case, muscles burn more calories than fat, which will negatively affect your metabolism, this can have lasting effects on your metabolism rate and weight in the long term.
#7 Increased your risk of chronic diseases and Sudden Death
Among the dangers of keto, is that you have chronic diseases, such as cancer and cardiovascular disease.
Some study suggests that high fat, low carb diets that focus on animal foods may lead to poor health outcomes, while diets that emphasize vegetable sources of fats and proteins provide benefits for a healthy body.
Research has also proven that low-carb diets have contributed to a higher death rate from heart disease and cancer.
Yet, more substantial studies and research are needed.
* Other damage and side effects, We mention the following:
- Fatigue and tiredness
- Bad breath
- Irregular menstruation
- Decreased bone density
- Trouble sleeping
Before trying the keto diet, we recommend that you consult your doctor first to avoid the keto dangers. Regardless of pre-existing health concerns.
Don’t forget to consult a registered nutritionist (find one at EatRight.org). To help you create a plan for your daily meals correctly.
Whereas, some people should avoid the keto diet, especially people with kidney disease, heart disease, and type 1 or type 2 diabetes.