Keto Impact: Does It Really Work?

Impact Keto is a company that sells keto supplements, which are meant to help people sustain ketosis and lose weight. However, there are many negative reviews of the company, with customers claiming that they were scammed and that the company refused to give refunds.

The keto diet itself is a low-carb, high-fat approach to weight loss that is not easy to follow. While it can be effective, it also has many side effects and complications, such as dehydration, gastrointestinal issues, kidney stones, reduced athletic performance, vitamin and mineral deficiencies, and more.

There is also a lack of research on the efficacy of keto supplements, and experts do not recommend diet pills in general. In addition, there is a risk of scams with keto products, especially those heavily pushed on social media.

Ketosis and weight loss

The keto diet is a low-carb, high-fat approach to weight loss that is widely popular but not the easiest or most sustainable diet to follow. The diet eliminates nearly all carbohydrates and relies on calories from fat for fuel, a process called ketosis.

Ketosis is a natural process that occurs when the body does not have enough glucose for fuel. Instead, it burns stored fats, breaking them down into molecules called ketones, which are used for energy. This is the principle behind the keto diet.

Ketosis can be an effective way to lose weight, especially for obese patients. A 2004 study found that obese patients who followed a 24-week ketogenic diet experienced significant weight loss and decreased body mass index. Additionally, their levels of ''bad'' LDL cholesterol decreased, while ''good'' HDL cholesterol levels increased. Their blood glucose and triglyceride levels also decreased significantly.

Another study found that obese patients who followed a low-carb ketogenic diet lost more weight over six months compared to those on a low-fat diet.

While ketosis can be effective for weight loss, there are several risks and side effects associated with the keto diet:

• Dehydration: The keto diet can cause water loss before fat loss, which can lead to dehydration.
• Gastrointestinal issues: Common side effects include constipation, diarrhea, nausea, and vomiting, potentially due to the high-fat content of the diet.
• Kidney problems: The keto diet's focus on animal-based and high-fat foods can increase the risk of kidney stones and long-term kidney damage.
• Ketoacidosis: This occurs when there is a buildup of ketones in the blood, making it acidic. It can be fatal if left untreated.
• Reduced athletic performance: Research has shown that athletes may experience worse performance in high-intensity tasks after following a ketogenic diet.
• Vitamin and mineral deficiencies: The keto diet restricts many fruits and vegetables, which can lead to deficiencies in important nutrients such as vitamins C, B6, B12, and K.
• Fuzzy thinking and mood swings: The brain functions best when it uses sugar from carbohydrates as fuel. Low-carb diets may lead to confusion and irritability.
• Liver problems: The high-fat content of the keto diet may worsen existing liver conditions.

While ketosis can be effective for weight loss, it is not a sustainable or safe long-term solution due to the associated risks and side effects. It is best to consult a doctor or dietitian before attempting a ketogenic diet.

Keto diet side effects

The keto diet is a low-carb, high-fat diet that has been touted for its potential benefits, including weight loss, increased energy, and the management of chronic illnesses. However, it's important to be aware of the possible side effects and risks associated with this diet. Here are some of the key side effects and complications that can arise:

• Keto Flu: During the initial phase of the keto diet, some people may experience a group of flu-like symptoms collectively known as the "keto flu." These symptoms can include headaches, dizziness, fatigue, nausea, and constipation, and are often due to dehydration and electrolyte imbalances as the body adjusts to ketosis.
• Kidney Problems: The keto diet's emphasis on animal-based and high-fat foods can increase the risk of kidney stones. Additionally, for individuals with chronic kidney disease, the keto diet can worsen the condition and lead to a state of acidosis.
• Digestive Issues: The restriction of carbohydrates in the keto diet can make it challenging to meet daily fiber requirements, potentially leading to digestive discomfort and constipation.
• Nutrient Deficiencies: The keto diet restricts several nutrient-dense foods, such as fruits, whole grains, and legumes. As a result, individuals following this diet may not obtain sufficient amounts of vitamins and minerals, including calcium, vitamin D, magnesium, and phosphorus.
• Low Blood Sugar: While the keto diet can help manage blood sugar levels in people with diabetes, it may also increase the risk of hypoglycemia, especially in individuals with type 1 diabetes.
• Bone Health: The keto diet has been associated with impaired bone health, potentially leading to decreased bone mineral density and an increased risk of fractures.
• Chronic Diseases and Early Death: Some evidence suggests that long-term adherence to a keto diet focusing on animal-based foods may increase the risk of heart disease, cancer, and all-cause mortality. However, more research is needed to fully understand this potential risk.
• Dehydration: The keto diet can cause water loss before significant fat loss, leading to dehydration.
• Gastrointestinal Issues: Common gastrointestinal side effects of the keto diet include constipation, diarrhea, nausea, and vomiting. Diarrhea is particularly prevalent and may be due to the body's difficulty in absorbing the high-fat content of the diet.
• Vitamin and Mineral Deficiencies: The keto diet may lead to deficiencies in important nutrients such as folate, thiamin, and vitamins A, B6, B12, C, E, and K.
• Reduced Athletic Performance: Some research suggests that athletes following the keto diet may experience decreased performance in high-intensity sports, such as cycling and running.

It's important to note that the keto diet is not suitable for everyone, and individuals with certain medical conditions, such as kidney disease, diabetes, liver problems, or thyroid issues, should consult their healthcare provider before considering this diet. Additionally, the keto diet can be challenging to follow long-term due to its restrictive nature, and there is a risk of regaining weight when returning to previous eating patterns.

Keto diet health benefits

The keto diet is a low-carb, high-fat eating plan that has been around since the 1920s. It is often touted as a weight-loss tool, but it has other health benefits as well. Here are some of the key health benefits of the keto diet:

• Weight Loss: The keto diet can promote weight loss by boosting metabolism and reducing appetite. Studies have shown that people following ketogenic diets lose more weight compared to those on low-fat diets.
• Improved Heart Health: The keto diet can lead to a significant drop in total cholesterol, "bad" LDL cholesterol, and triglyceride levels, while increasing "good" HDL cholesterol. This can reduce the risk of cardiovascular disease.
• Reduced Risk of Certain Cancers: The keto diet may be a complementary treatment for certain cancers, as it causes more oxidative stress in cancer cells than in normal cells, leading to their death. It also reduces blood sugar, lowering the risk of insulin-related complications linked to some cancers.
• Protection Against Brain Disorders: The keto diet has been used to treat epilepsy in children, and it is now being studied for its potential benefits in Alzheimer's and Parkinson's disease. The ketones produced during ketosis provide neuroprotective benefits, strengthening and protecting brain and nerve cells.
• Improved PCOS Symptoms: A ketogenic diet can improve markers of polycystic ovary syndrome (PCOS), a hormonal disorder that can lead to skin problems and weight gain.
• Reduced Acne: By reducing carb intake, the keto diet can help decrease acne symptoms in some people.
• Effective Against Metabolic Syndrome: The keto diet can help treat all five key symptoms of metabolic syndrome, including elevated blood pressure, fasting blood sugar levels, and low "good" HDL cholesterol levels.
• Reduced Triglycerides: The keto diet effectively lowers triglyceride levels, which are fat molecules that increase the risk of heart disease.

While the keto diet offers these health benefits, it is important to note that it may not be suitable for everyone and can be challenging to sustain due to its stringent food restrictions. Additionally, there is a risk of nutrient deficiencies, and the high-fat nature of the diet may have negative impacts on heart health. As with any dietary changes, it is essential to consult a healthcare professional before starting the keto diet.

Keto diet risks

The keto diet is a low-carb, high-fat eating plan that has been advertised as a weight-loss solution. However, it is a medical diet that comes with serious risks and should not be undertaken without first consulting a doctor and a registered dietitian.

• Kidney problems: The high intake of animal foods and saturated fats encouraged by the keto diet can cause your blood and urine to become more acidic, leading to increased excretion of calcium in your urine and a higher risk of kidney stones. The diet may also overload and worsen the function of the kidneys, which play an important role in metabolising protein.
• Nutrient deficiencies: The keto diet restricts several nutrient-dense foods, such as fruits, whole grains, and legumes. It may not provide sufficient amounts of vitamins and minerals like calcium, vitamin D, magnesium, phosphorus, folate, thiamin, and vitamins A, B6, B12, C, E, and K. Over time, this can lead to nutrient deficiencies.
• Digestive issues and changes in gut bacteria: The keto diet's restriction of carbohydrates can make it difficult to meet daily fiber needs, leading to digestive discomfort and constipation. Additionally, fiber feeds beneficial gut bacteria, so a lack of fiber may negatively affect gut health and immunity.
• Liver problems: The liver plays a crucial role in metabolising fat. With the keto diet's high-fat content, the liver may be overworked, and any existing liver conditions could be exacerbated.
• Impaired bone health: Some studies in animals and humans have linked the keto diet to decreased bone strength and lower bone mineral density.
• Increased risk of chronic diseases and early death: There is evidence to suggest that high-fat, low-carb diets that focus on animal foods may lead to poor health outcomes. A long-term study linked animal-based low-carb diets to higher rates of death from heart disease, cancer, and all causes.
• Fuzzy thinking and mood swings: The keto diet restricts carbohydrates, which are the brain's primary energy source. Low-carb diets may lead to confusion and irritability.
• Keto flu: As your body adjusts to using ketones and fats as its primary energy source, you may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation.
• Dangerously low blood sugar: While the keto diet can help manage blood sugar levels in people with diabetes, it may also increase the risk of hypoglycaemic episodes, especially in individuals with type 1 diabetes who are taking insulin.

Keto diet alternatives

The keto diet is a low-carb, high-fat approach to weight loss that is widely popular but not the easiest or most sustainable diet to follow. It eliminates nearly all carbohydrates and relies on calories from fat for fuel, a process called ketosis.

A Basic Low-Carb Diet

There is no official guideline that defines a low-carb diet. Generally speaking, consuming about 50 to 100 g of carbohydrates a day is considered a basic low-carb diet. This can be more or less, depending on an individual's needs and preferences. The benefit of this plan is its flexibility, allowing people to choose the types of carbs they want to include, such as fruits, vegetables, dairy, whole grains, nuts, legumes, and seeds. It is best suited for those who want freedom in their diet and don't want to spend time counting grams of carbohydrates.

Low-Carb, High-Fat Diet

This diet is similar to keto, but with a more liberal carb allotment of 100 to 150 g of carbohydrates per day. This makes it more practical and easier to stick to than keto. On this plan, carbs might make up about 25% of calories, while fat accounts for over 60%. While this type of low-carb diet can help with weight loss, the long-term health benefits or risks are unknown, and more research is needed.

Atkins Diet

The Atkins diet is a very-low-carb, ketogenic-like diet that gradually re-introduces carb sources, such as vegetables and fruits. It is effective for short-term weight loss but may not be sustainable long-term. It also includes prepackaged foods and snacks, which may be less nutritious than whole foods.

Modified Atkins, Modified Keto Diet

A modified Atkins diet involves eating 10% of calories from carbohydrates, 30% from protein, and 60% from fat. It has been studied primarily for its effectiveness in treating epilepsy, but some people use it for weight loss. This diet may or may not put individuals into ketosis, depending on their specific needs and metabolism.

Paleo Diet

The paleo diet, or "caveman diet," is based on the principle of eating foods that were available to early humans, such as whole foods, and eliminating grains, legumes, processed sugars, and most dairy. It also encourages exercise and mindfulness practices. While it may be effective for weight loss and improving overall health, it can be difficult to maintain due to its restrictive nature and limited food choices.

Low-Carb Mediterranean Diet

This diet combines the benefits of a Mediterranean diet, which is associated with a lower risk of cardiovascular disease, with the weight loss potential of a low-carb approach. It emphasizes unsaturated fats, such as olive oil, fatty fish, nuts, seeds, and avocado, instead of saturated fats. This diet may be particularly beneficial for individuals with type 2 diabetes or a family history of heart disease.

South Beach Diet

The South Beach Diet is a weight loss plan that focuses on lean protein and healthy fats, allowing for "good carbs." It offers frozen and ready-to-eat meals, but the limited choices and reliance on packaged foods may be less nutritious and sustainable.

Carb Cycling

Carb cycling involves alternating low-carb days (50 to 150 g of carbs) with high-carb days (up to 400 g of carbs). This approach can be beneficial for athletes and certain types of training, as it provides more fuel for workouts while still allowing for the benefits of low-carb days. However, it can be restrictive and may lead to overcompensating on high-carb days.

It is important to note that the effectiveness and sustainability of these diets may vary among individuals, and it is always recommended to consult with a healthcare professional or registered dietitian before starting any new diet.

Frequently asked questions