Keto And Carbs: Can You Have Your Cake And Eat It?

The keto diet is a popular, low-carb, high-fat diet that switches the body's fuel source from carbohydrates to fat. While it can lead to weight loss and improved insulin sensitivity, it also has some downsides. One of the biggest challenges for people on the keto diet is managing their cravings for carbs, which can be intense and constant. This is often due to not eating enough food or enough healthy fats, as well as the body's addiction to carbs and sugar. The transition to a keto diet can also cause constipation due to the body taking time to adapt to a lower-fibre diet and the increased difficulty of breaking down protein. Carbohydrate intolerance, or a more sensitive response to carbs, can also occur after the keto diet as the body becomes more efficient at using fat as fuel and less efficient at using carbs. This can lead to a variety of symptoms, including abdominal pain, bloating, fatigue, and digestive issues.

The keto diet can be harmful to people with type 2 diabetes who are on insulin

The keto diet and type 2 diabetes: What are the risks?

The keto diet is a popular eating plan that involves drastically reducing carbohydrate intake and increasing fat consumption. The body is forced to burn fat for energy instead of carbohydrates, which can lead to weight loss. While this diet may be beneficial for some, it can be harmful to people with type 2 diabetes who are on insulin.

On the keto diet, carbohydrate intake is limited to 20-50 grams per day, with 70% of calories derived from fats, 20% from protein, and only 10% from carbohydrates. This shift in energy sources causes the body to enter a state of ketosis, where it burns stored fat for energy instead of carbohydrates.

Risks for people with type 2 diabetes

For people with type 2 diabetes, the keto diet can be risky because it affects the body's ability to regulate blood sugar and insulin levels properly. The diet's high-fat content can also increase the risk of cardiovascular disease, which is already a concern for people with type 2 diabetes.

Short-term risks

In the short term, the keto diet can lead to "keto-flu," which includes symptoms such as constipation, diarrhea, leg cramps, and fatigue. It can also cause more serious side effects like stomach pain, nausea, and vomiting. These may be due to a lack of nutrients from restricted food groups.

Long-term risks

Long-term risks of the keto diet include the development of kidney stones and an increased risk of nutrient deficiencies due to restricted food groups. It may also lead to dyslipidemia, an imbalance of lipids, and an elevated risk of fatty liver disease and more frequent hypoglycemic episodes.

Individual considerations

The keto diet may be challenging for people with type 2 diabetes to sustain due to its restrictive nature. It is essential to consult a healthcare professional before starting the keto diet, especially for those with type 2 diabetes who are on insulin. Individual needs and preferences should be considered when creating a diet plan to ensure it is safe and effective.

Alternative approaches

Instead of restrictive diets like keto, a more sustainable approach for people with type 2 diabetes may be to focus on a balanced diet with fresh fruits and vegetables, regular meals, and portion control. This, combined with physical activity, can help manage weight and blood sugar levels effectively.

While the keto diet may be beneficial for some, it can pose risks for people with type 2 diabetes who are on insulin. It is important to consult a healthcare professional and consider individual needs and preferences when creating a safe and effective diet plan.

The keto diet may cause constipation

The keto diet is a very high-fat, very low-carb, moderate-protein eating pattern. This way of eating induces a phenomenon called ketosis, where the body burns fat instead of glucose for energy. While the keto diet may help burn fat, it can also cause side effects related to your gastrointestinal (GI) tract reacting to the absence of carbs. One such side effect is constipation.

Constipation on the keto diet is caused by a few factors. Firstly, the diet is typically low in fiber, as individuals following the diet cut out fiber-rich foods such as fruits, whole grains, and starchy vegetables. Additionally, people on the keto diet may consume more dairy, which can be hard to digest and lead to constipation. Another factor is reduced water intake, as the consumption of fruits and vegetables is limited on the keto diet.

How to treat keto constipation

• Add more dietary fiber: Aim for around 25g of fiber daily for women and 38g for men. Include keto-friendly, fibrous foods such as cauliflower, avocado, and almonds.
• Increase water intake: Ensure you are drinking enough water, as adequate hydration is essential for regular bowel movements.
• Cut back on dairy: If you suspect dairy is causing constipation, reduce or avoid dairy products and opt for dairy-free alternatives.
• Retrain your bowel: Establish regular toilet breaks at the same time every day and drink sufficient fluids.
• Add more high-fiber, low-carb foods: Include keto-friendly, high-fiber foods such as artichokes, blueberries, and non-starchy vegetables like broccoli and collard greens.

When to seek medical advice

If constipation persists or worsens despite trying the above measures, it is recommended to consult a healthcare provider. It is also advised to speak to a healthcare provider before starting any new diet, especially one as restrictive as the keto diet.

The keto diet may cause the keto flu

The keto diet is a very low-carb, high-fat diet that switches the body's main fuel source from carbohydrates to fat. While this can lead to weight loss, improved insulin sensitivity, and other health benefits, it also has some potential downsides. One of these is the "keto flu".

The keto flu is a group of symptoms that can occur when starting a keto diet, as your body adapts to burning fat instead of carbs for energy. This transition can take a few days, during which you may experience symptoms such as:

• Weakness
• Fatigue
• Dizziness
• Headaches
• Stomach pain
• Nausea
• Vomiting
• Brain fog
• Sleep issues
• Mood changes

The keto flu is thought to be caused by a temporary disruption in the body's glucose and insulin response, as well as a lack of nutrients from fruits, beans, veggies, and whole grains, which are restricted on a keto diet.

To help alleviate the keto flu, it's important to ensure you're getting enough fluids and electrolytes, as dehydration can worsen symptoms. Slowly increasing physical activity can also help regulate digestion and nutrient absorption. Additionally, supplementing with organ meats or bile acids can support your body in breaking down fats more efficiently.

It's worth noting that the keto diet is not suitable for everyone and should be approached with caution. For example, those with type 2 diabetes who are on insulin or those with type 1 diabetes may need to avoid it. Consulting a healthcare professional before starting any new diet is always recommended.

The keto diet may cause weight loss

The keto diet is a low-carb, high-fat diet that switches the body's main fuel source from carbohydrates to fat. This metabolic state is called ketosis, where the body burns stored fat for energy. The keto diet may cause weight loss, but it also has some potential downsides.

When you cut carbs, your body enters a metabolic state called ketosis, where it burns stored fat for energy. This can lead to weight loss as the body uses up its fat reserves. Additionally, a sudden lack of carbs will make you lose weight, mostly water weight at first. This is because cutting carbs also wipes out the glycogen stores in your muscles, which help your body retain water.

The amount of weight loss on keto can vary depending on several factors, including your starting weight, activity level, and adherence to the diet. However, keto is known for its potential to induce rapid weight loss, especially in the initial stages. Some people may experience a significant drop in water weight, which can be noticeable on the scale.

The time it takes to see weight loss results on keto can vary depending on individual factors. However, it generally takes a few weeks for ketosis to rev up and start burning fat. During this time, you may experience an initial drop in water weight, which can be encouraging for those seeking quick results.

To maximize weight loss on keto, it is important to:

• Stay consistent and adhere to the low-carb guidelines.
• Focus on healthy fats and moderate protein intake.
• Ensure you are eating enough food and not restricting calories excessively.
• Stay hydrated and drink enough water throughout the day.
• Get adequate sleep, as lack of sleep can impact hunger and cravings.
• Incorporate physical activity, as it aids in digestion and nutrient assimilation.

The keto diet may cause carbohydrate intolerance

The ketogenic diet, commonly known as "keto", is a low-carbohydrate, high-fat diet that switches the body's main fuel source from carbohydrates to fat. When carbs are eliminated from the diet, the body enters a metabolic state called ketosis, where it burns stored fat for energy. This can lead to weight loss, improved insulin sensitivity, and other health benefits. However, it's important to note that keto isn't suitable for everyone and can cause some potential downsides, including carbohydrate intolerance.

Your body depends on carbohydrates for energy in the form of glucose. However, low-carb diets like keto can temporarily disrupt the body's glucose and insulin response. Carbohydrate intolerance, or a more sensitive response to eating carbs, can occur when your body becomes more efficient at using fat as fuel and less efficient at using carbohydrates. This is known as temporary insulin resistance, where your body's cells become less responsive to the hormone insulin, leading to elevated blood sugar levels.

Sensitivity to carbs can result in a variety of symptoms, including abdominal pain, bloating, gas, diarrhoea, constipation, and fatigue. Those wearing a continuous glucose monitor might notice extremely sensitive responses to carbs and experience higher-than-normal glucose spikes after transitioning back from keto. They may also feel very tired or experience digestive issues when reintroducing carbs, and even regain some weight due to higher insulin levels.

If you're experiencing carbohydrate intolerance after following a keto diet, there are some strategies to help your body readjust to carbs:

• Slowly reintroduce carbs back into your diet, starting with foods that have a low glycemic index.
• Eat fibre (vegetables) and proteins/fats first, and carbs last. This slows the absorption of glucose into your bloodstream.
• Drink a glass of water with apple cider vinegar before or during your meal to reduce postprandial glucose spikes.
• Avoid eating carbs later in the evening when your body is less sensitive to insulin.
• Incorporate regular physical activity, such as post-meal walks, into your daily routine.
• Get adequate sleep to live in alignment with your body clock.
• Use a continuous glucose monitor (CGM) to track your progress and gain insights into your body's intolerance to carbs.

It's important to remember that it usually takes about 2 weeks for most people to readjust to carbs. Be patient and keep track of how you feel during this transition period.

Frequently asked questions