Brenda Khan
The ketogenic, or keto, diet has become increasingly popular in recent years. Characterised by its high-fat and low-carb approach, keto typically involves consuming between 20 to 50 grams of carbohydrates per day, with some more restrictive versions going as low as 5% of daily calories from carbs. While keto can be effective for short-term fat loss, it is not without its drawbacks. Consuming too few carbohydrates can lead to sluggishness, weakness, and fatigue, often referred to as the keto flu. Additionally, keto diets can cause fibre and nutrient deficiencies, negatively impact muscle growth and performance, and may not be sustainable long-term, with dieters often regaining weight once they reintroduce carbs. Therefore, it is essential to carefully consider the potential benefits and drawbacks of the keto diet and prioritise a well-balanced, nutrient-dense diet and regular exercise for optimal health and weight management.
| Characteristics | Values |
|---|---|
| Energy levels | Carbohydrates are the primary source of fuel for the body. Cutting down on carbs may lead to weakness and fatigue, also known as "keto flu". |
| Weight loss | Diets that are too low in carbs can have the opposite effect, as the body may react by trying to produce its own glucose from protein or fat, which may then be stored as fat. |
| Nutrient intake | Carbohydrate restriction can make diet planning easier. However, it is important to ensure adequate intake of other nutrients, such as high-quality fats, proteins, and vegetables. |
| Gut health | Low-carb diets can cause constipation, bloating, diarrhea, and other GI issues due to reduced fiber intake. |
| Electrolyte balance | Low-carb diets can lead to mild sodium deficiency as insulin levels decrease, causing the kidneys to excrete excess sodium. |
| Exercise performance | Reduced carbohydrate intake can negatively impact exercise performance. |
| Muscle mass | Very low-carbohydrate diets may lead to slightly worse fat-free mass outcomes. Slightly higher carbohydrate intake can increase lean mass. |
| Micronutrient levels | Inadequate carbohydrate intake can impact micronutrient levels. |
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What You'll Learn
The importance of fibre and vegetables
Fibre and vegetables are essential components of a healthy diet, and this is no different when it comes to the keto diet.
Fibre is crucial for gut health and regular digestion. A common side effect of low-carb diets, especially ketogenic diets, is constipation. This is because the body is missing out on fibrous, hydrating foods. Fibre and water are both essential for regular digestion, and without enough fibre, you may experience bloating, diarrhoea, and other gastrointestinal issues.
Vegetables are an important source of fibre, and they are crucial for anyone trying to eat healthily, especially those following a low-carb diet. It is recommended to increase your intake of vegetables when on a keto diet, as well as adding fresh fruit and whole grains. This will help to ensure you are getting enough fibre.
In addition to fibre, vegetables provide other important nutrients. When on a keto diet, it is important to focus on the types of foods you are eating, not just the macronutrient ratios. This means including high-quality fats and proteins, as well as lots of vegetables, to create nutrient-dense meals. Healthy, high-quality fats are essential for proper brain function, hormone creation, and other bodily functions.
While it is possible to get into ketosis with low-quality foods, this is not a healthy way to maintain a state of ketosis. Filling your diet with conventionally farmed meats, dairy, and animal fats can lead to long-term health issues, and you are likely to feel exhausted.
Therefore, it is important to prioritise fibre and vegetable intake when following a keto diet to ensure you are getting a range of essential nutrients and maintaining good digestive health.
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The need for healthy fats
The keto diet is a popular choice for those looking to control their body composition or improve their health. However, it is not without its pitfalls. One of the most common mistakes people make when starting a keto diet is skipping fats and eating too much protein.
Healthy fats are essential on a keto diet because the main fuel source for the body on this diet is fat. If you don't eat enough fat, you won't get enough energy or nutrition to sustain yourself. This can lead to a sluggish feeling throughout the day, weakness, and fatigue, commonly known as "keto flu".
Healthy, high-quality fats are also necessary for proper brain function, hormone creation, and other bodily functions. A fat intake of around 70% of total calories may be suitable for some people on keto, which means choosing fatty cuts of meat and adding healthy fats to meals. Examples of healthy fats include avocado oil, extra virgin olive oil, butter, and coconut oil.
It's important to note that merely cutting back on carbs is not enough to get the optimal results of a keto diet. The types of foods eaten are also important, including high-quality fats, proteins, and vegetables to ensure a nutrient-dense meal.
While a keto diet can be beneficial for fat loss, it may not be ideal for building muscle. A slightly higher carbohydrate intake can increase lean mass, and ketogenic diets typically lead to slightly worse performance and fat-free mass outcomes. Therefore, it is essential to consider individual needs and preferences when deciding whether to embark on a keto diet and to ensure a balanced and nutrient-dense diet.
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The risk of low energy and strength
Carbohydrates are the primary source of fuel for the body. Therefore, cutting down on carbs can significantly impact your energy levels. Carbs are converted to energy more efficiently than protein or fat. So, when you reduce your carb intake, you may start feeling sluggish and tired throughout the day.
According to a 2020 study in Frontiers in Nutrition, weakness and fatigue, sometimes called "keto flu", are common side effects of a low-carb diet. This can negatively impact your workouts, as you may not feel like you have the strength to exercise as vigorously as you used to.
To get into ketosis, which is essential for a ketogenic diet, your carb intake may need to be lower than 50 grams per day. However, this level of carb restriction may not be ideal for everyone. A very-low-carbohydrate diet can aid in fat loss, but it might not be optimal for muscle growth. A slightly higher carbohydrate intake can increase lean mass.
Additionally, a chronically low-calorie intake can put your body into starvation mode, causing it to hold onto stored body fat. This can negatively affect your hormones and other bodily functions, especially in women.
Healthy, high-quality fats are essential for proper brain function, hormone creation, and other bodily functions. Therefore, when on a keto diet, it is crucial to focus not only on reducing carbs but also on consuming sufficient high-quality fats and proteins, along with plenty of vegetables, to ensure a nutrient-dense diet.
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Weight gain and body composition
The keto diet is a popular choice for people looking to control their body composition and improve their health. Carbohydrates are not essential nutrients, so restricting them can be an effective way to manage weight. However, it's important to be mindful of potential drawbacks and risks associated with too few carbs.
Firstly, a very low-carb diet can lead to reduced energy levels. Carbohydrates are the body's primary source of fuel, and they are converted to energy more efficiently than protein or fat. As a result, drastically cutting back on carbs can leave you feeling sluggish and experiencing weakness or fatigue, commonly known as "keto flu." This can negatively impact your workouts and overall strength.
Secondly, while the keto diet is renowned for promoting fat loss, there is a risk of weight gain if the diet is not properly managed. When carbohydrate intake is severely restricted, the body may react by producing its own glucose from protein or fat. Over time, this glucose can be stored as fat, as the brain cannot differentiate between true starvation and intentional calorie reduction. Therefore, a chronically low-calorie intake can trigger the body's starvation mode, leading to increased fat storage.
Additionally, a common challenge with the keto diet is constipation. The reduction in carbohydrate intake also limits the body's access to fibrous and hydrating foods, which are essential for regular digestion. This can lead to bloating, diarrhea, and other gastrointestinal issues. To mitigate this, it is crucial to increase your intake of vegetables, fruits, and whole grains to ensure adequate fiber and water consumption.
Furthermore, it is important to understand that the keto diet is not just about restricting carbohydrates. To achieve optimal results and maintain a healthy state of ketosis, the diet should be rich in high-quality fats and proteins. Healthy fats are vital for brain function, hormone creation, and other bodily functions. Therefore, filling your diet with conventionally farmed meats, dairy, and animal fats may lead to negative long-term consequences and exhaustion.
Finally, while there is no standard for the number of carbs to stay in ketosis, it is generally recommended to aim for 5-10 grams of carbs per meal. This can help ensure you maintain ketosis without experiencing the negative side effects of a very low-carb diet. However, it is important to listen to your body and make adjustments as needed, as a high-fat keto diet may not be suitable for everyone.
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Micronutrient deficiencies
The keto diet, by definition, restricts carbohydrates and replaces them with healthy fats, which the body then burns for energy, a state known as ketosis. This shift in the body's primary source of energy can lead to a significant reduction in the intake of certain foods, which may result in a lack of essential vitamins and minerals.
Several studies have found that the keto diet provides sub-optimal levels of many micronutrients. A study comparing the micronutrient content of varying ratios of keto diets to the Institute of Medicine's Dietary Reference Intakes (DRI) standards found that higher fat diets were associated with lower micronutrient density. Another study suggested that individuals following a keto diet for a prolonged period may be deficient in vitamins Biotin (B7), Vitamin D, Vitamin E, and minerals like Chromium, Iodine, Potassium, and Sodium.
The potential for micronutrient deficiency on a keto diet is significant, and it is important to address this issue to ensure the health and success of the diet. Avoiding micronutrient deficiencies is crucial to a healthy keto diet, as these deficiencies can lead to oxidative damage to tissues and cells, with potentially dangerous results.
To avoid micronutrient deficiencies on a keto diet, it is important to be aware of the vitamins and minerals commonly lacking in this diet and to include micronutrient-dense foods. While the keto diet may require a reduction in certain food groups, there are still many nutrient-rich options to choose from.
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Frequently asked questions
Restricting carbohydrates can make diet planning easier and often results in water loss, which can be encouraging for those trying to lose weight. Low-carb diets may also offer a solution for health conditions like obesity and type 2 diabetes.
Eating too few carbs can lead to nutrient deficiencies, especially in fiber, which is important for gut health. It can also cause weakness and fatigue, also known as "keto flu." Additionally, very low-carb diets are often not sustainable in the long term, and dieters may gain weight back when they start eating carbs again.
The number of carbs you should eat on keto depends on your daily calorie intake and activity level. For a 2000-calorie diet, anything under 100 grams of carbs per day is considered low-carb, and under 50 grams per day will likely put you in ketosis. However, some people eat as few as 5-10 grams of carbs per meal to ensure they stay in ketosis. It's important to listen to your body and make sure you're getting enough nutrients and not feeling unwell.
