Keto For A Month: Is It Worth It?

The ketogenic, or keto, diet is a low-carb, high-fat diet that encourages the body to enter a state of ketosis, where it burns fat for fuel instead of glucose. While it is advertised as a weight-loss wonder, it is actually a medical diet that comes with serious risks. The diet is typically high in saturated fat and trans fats, which can increase the risk of cardiovascular disease and other cardiovascular events. It can also lead to kidney trouble, nutrient deficiencies, and an obsession with food. There is also a lack of research on the long-term effects of the keto diet. However, some people find that it helps them lose weight in the short term.

Weight loss

The keto diet is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks. It is a low-carb, high-fat diet that encourages the body to enter a state of ketosis, where the body burns fat for fuel instead of glucose, which can lead to rapid weight loss.

However, it is important to note that the initial weight loss on the keto diet is often water weight, and weight loss may slow down as the body adapts to the diet. After the first week or two, the weight loss rate may slow down as your body adapts to the keto diet, and you may lose about 2 pounds or less per week. Losing more weight than this could cause health issues like dehydration, mood changes, irritability, weakness, and exhaustion.

To optimize weight loss on the keto diet, it is crucial to follow a well-formulated and balanced diet plan, limit carbohydrate intake, prioritize healthy fats and proteins, and incorporate physical activity into your routine.

While the keto diet can be effective for weight loss, it may not be suitable for everyone due to its restrictive nature and potential health risks. It is important to consult with a healthcare professional before starting any new diet, especially one as restrictive as the keto diet.

Health risks

The ketogenic diet, or keto, is a low-carb, high-fat, and moderate-protein eating plan. While it is advertised as a weight-loss wonder, it is a medical diet that comes with serious health risks, especially when followed for an extended period. Here are some of the health risks associated with the keto diet:

Vitamin and Mineral Deficiencies

By limiting carbohydrates to 20 to 50 grams per day, people on the keto diet may have to cut back on fruits and vegetables, which are excellent sources of vitamins and minerals. This can lead to vitamin and mineral deficiencies over time.

Dehydration

The keto diet can cause water loss before fat loss, which can result in dehydration. Dehydration occurs when the body loses more fluid than it takes in, and symptoms can include dark-colored urine and other gastrointestinal issues.

Gastrointestinal Issues

Common side effects of the keto diet include gastrointestinal problems like constipation, diarrhea, nausea, and vomiting. Diarrhea is particularly frequent, possibly due to the body's difficulty in absorbing the high-fat content of keto-friendly foods.

Kidney Stones

The keto diet's focus on animal-based and high-fat foods can increase the risk of kidney stone formation. This risk is higher for individuals without kidney disease, and for those with kidney disease, keto can lead to further long-term kidney damage and worsen metabolic acidosis.

Reduced Athletic Performance

Research has shown that participants on a ketogenic diet performed worse on high-intensity cycling and running tasks compared to those on a high-carb diet. The body is in a more acidic state when in ketosis, which may limit its ability to perform at peak levels.

Weight Regain

The keto diet can be challenging to follow long-term due to its restrictive nature. Relaxing the rules or transitioning to a more relaxed form of keto can lead to weight regain, and this weight regain is often in the form of increased fat and decreased lean muscle, affecting metabolism and making future weight loss more difficult.

Blood Vessel Damage

Indulging in a high-sugar treat while on the keto diet can damage blood vessels. "Cheat days" can undo some of the positive impacts of the diet on blood vessels, and researchers warn against taking days off from the strict diet.

Increased Risk of Heart Disease and Other Chronic Diseases

The keto diet's high-fat content, particularly saturated fats, can lead to an increase in "bad" LDL cholesterol, which is linked to an increased risk of heart disease and strokes. Additionally, a 2019 study found that people on low-carb diets are more likely to develop atrial fibrillation (AFib), which raises the risk of blood clots, stroke, and heart failure.

Liver and Kidney Problems

The high-fat content of the keto diet can put extra strain on the liver and kidneys. The diet could worsen existing liver conditions and overload the kidneys, which help metabolize protein.

Fuzzy Thinking and Mood Swings

The brain functions best when it uses sugar from healthy carbohydrates as its energy source. Low-carb diets like keto may cause confusion, irritability, and mood swings.

Keto Flu

As the body adjusts to using ketones from burned fat instead of glucose from carbohydrates as its energy source, individuals may experience the "keto flu," which includes symptoms like fatigue, mental fogginess, and irritability.

Nutritional deficiencies

The keto diet is associated with an increased risk of nutrient deficiencies, including:

• Selenium
• Magnesium
• Iron
• Sodium
• Potassium
• Calcium
• Carnitine
• Folate (B9)
• Biotin (B7)
• Vitamin A
• Vitamin D
• Vitamin E
• Chromium
• Iodine
• Molybdenum

The keto diet restricts carbohydrates and protein and requires a high fat intake. This means that foods typically rich in certain nutrients, such as fruits and grains, are limited or excluded. For example, the diet restricts calcium-rich foods such as fruits, vegetables, dairy, and enriched grains.

Additionally, the high-fat content of the keto diet can increase acid production in the body, which the kidneys must filter out to maintain stable blood pH. This can lead to lower urine pH and a higher risk of kidney stones.

It is important to note that most of the research on nutrient deficiencies associated with the keto diet has been conducted on children with epilepsy, so the findings may not translate directly to healthy adults. However, it is still important to be aware of the potential risks and work with a healthcare professional to monitor your nutrient levels and overall health if you choose to follow the keto diet.

Athletic performance

The ketogenic diet has been a topic of interest for athletes, especially those involved in endurance sports. The diet's potential to enhance athletic performance has been explored in several studies, with mixed results. While some athletes report improved endurance and recovery, others experience decreased performance and increased fatigue.

The Ketogenic Diet and Athletic Performance

The ketogenic diet, or keto, is a high-fat, low-carbohydrate diet that aims to shift the body's fuel source from glucose to ketones, which are byproducts of fat breakdown. This shift in fuel utilization is believed to benefit endurance athletes by reducing reliance on carbohydrates and promoting greater fat oxidation.

Evidence for Performance Enhancement

Some studies have found that keto can maintain or even enhance endurance performance in trained and recreational athletes. For example, a 2018 study by McSwiney et al. showed that keto-adaptation over 12 weeks improved exercise performance and body composition in endurance athletes. Similarly, Zinn et al. (2017) reported that a ketogenic diet benefited body composition and well-being in a group of New Zealand endurance athletes.

Evidence for Decreased Performance

On the other hand, several studies have found that keto may impair athletic performance, particularly in high-intensity, short-duration sports. A 2017 study by Burke et al. found that a low-carbohydrate, high-fat diet negatively impacted exercise economy and performance in elite race walkers. Additionally, a small study by Weiss et al. (2018) showed that people on a ketogenic diet performed worse at anaerobic exercise tasks than those on a high-carbohydrate diet, with performance decreases ranging from 4 to 15 percent.

Factors Influencing Performance Outcomes

The mixed results regarding the effects of keto on athletic performance may be due to several factors, including training and recovery protocols, athlete fitness levels, and individual genetic variations. For example, studies showing improvements in VO2 max (a measure of aerobic capacity) were conducted on elite race walkers with high baseline aerobic capacity and included recovery protocols in their training prescriptions. Individual responses to keto may also be influenced by genetic factors that affect metabolism and substrate utilization.

Practical Considerations

The ketogenic diet can lead to reduced energy intake and substantial weight loss, which may be beneficial for some individuals but could negatively impact highly active athletes. Additionally, the "keto flu," characterized by fatigue and mental fogginess, is a common side effect during the initial transition to a keto diet and may impact athletic performance.

While keto may offer potential benefits for endurance athletes, the current evidence is mixed, and more research is needed to fully understand its effects on athletic performance. The decision to adopt a ketogenic diet should be made in consultation with a qualified healthcare professional and sports nutritionist to ensure it aligns with individual athletic goals and health status.

Long-term effects

The keto diet is a high-fat, low-carb, and moderate-protein diet. It is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks. While it can be an effective way to lose weight, it is best to make this only a short-term dietary change to jump-start weight reduction.

Weight regain

While the keto diet may help with weight loss, stopping can lead to weight regain. This is because, when you start eating carbs again, your body will store more of the glucose as fat, and it will become more difficult to deplete the tank again and get back into ketosis. Weight regain is almost inevitable, and these types of weight fluctuations are linked to a higher risk of early death.

Nutritional deficiencies

The keto diet is restrictive and can lead to nutritional deficiencies. It can be hard to get enough fiber, and you may miss out on the benefits of fiber, such as a reduced risk of heart disease, stroke, and type 2 diabetes. The diet can also be low in vegetables, grains, and legumes, so you may not get enough vitamins and minerals like selenium, magnesium, phosphorus, and vitamins B and C.

Athletic performance

Some researchers worry that the keto diet could sabotage the strength and fitness of athletes. A 2019 study found that participants performed worse on high-intensity cycling and running tasks after four days on a ketogenic diet compared to those on a high-carb diet. The body is in a more acidic state when it's in ketosis, which may limit its ability to perform at peak levels.

Blood vessels

According to a 2019 study, indulging in a high-sugar treat while on a high-fat, low-carb diet can damage blood vessels. The researchers found that a "cheat day" in the short term can have long-term consequences.

Chronic disease risk

Health experts worry about how a long-term keto diet can affect the heart and arteries. A 2019 study found that people on low-carb diets are more likely to develop atrial fibrillation (AFib), which raises the risk of blood clots, stroke, and heart failure. A 2018 study also found that low-carb dieters who consumed large amounts of meat and dairy had a higher risk of early death.

Other potential risks

• Fuzzy thinking and mood swings: Low-carb diets may cause confusion and irritability.
• Liver problems: The diet could make any existing liver conditions worse.
• Kidney problems: The keto diet may overload the kidneys.
• Constipation: The keto diet is low in fibrous foods.

Frequently asked questions