Keto Diet: Blood Thinner Or Myth?

The keto diet is a high-fat, low-carb diet that causes the body to burn fat for energy instead of glucose. While the keto diet can have benefits such as weight loss, increased energy, and treating chronic illnesses, it can also have several side effects. One of the dangers of the keto diet is the loss of electrolytes, which are essential to cardiac function and normal heart beating. This loss of electrolytes can put dieters at risk of cardiac arrhythmia. In addition, the keto diet can lead to dehydration, which can further impact cardiac function and cause acute kidney injury. While there is some anecdotal evidence that the keto diet can help stabilize blood sugar levels in people with type 2 diabetes, it is not recommended that people with diabetes start the keto diet without consulting a doctor first. Overall, while the keto diet may have some benefits, it can also have serious health consequences and should be undertaken with caution and medical supervision.

Keto and cholesterol levels

The ketogenic diet is a popular, high-fat, low-carbohydrate diet that is often used for weight loss. The diet involves restricting your total carbohydrate intake to 20-50 grams per day, which forces your body to shift from using glucose as its main source of energy to using ketone bodies, a type of chemical formed from the breakdown of fat. This shift results in a natural metabolic state known as ketosis.

There is a concern that following a very high-fat, moderate-protein, and very low-carbohydrate diet will lead to a spike in cholesterol levels, which could increase the risk of heart disease. This worry is valid, as the keto diet includes a high consumption of saturated fat, which has been linked to poor heart health by the American Heart Association (AHA).

However, the effect of the keto diet on heart health and cholesterol levels is not as straightforward as once thought. Research by Daniel Soffer, MD, an internist and lipidologist at Penn Medicine in Philadelphia, has shown that the keto diet produces modest reductions in triglycerides, modest changes in heart-protective high-density lipoprotein (HDL, or "good" cholesterol), and minimal changes in low-density lipoprotein (LDL, or "bad" cholesterol). Some studies have shown an increase in LDL on low- or very-low-carb diets, but long-term studies are still needed.

The quality of the keto diet is an important factor in determining its effect on cholesterol levels. If the diet includes unhealthy choices such as butter, coconut oil, and animal fat, this can lead to an increase in saturated fat intake, which has been linked to higher LDL levels. On the other hand, if the diet is high in healthy unsaturated fat and limited in unhealthy saturated fat, it can lead to a decrease in LDL levels.

For those with pre-existing high cholesterol levels, adjustments to the keto diet may be necessary to prevent a further increase in cholesterol levels. It is recommended to avoid artificial trans fats, processed meats, and fried foods, as these may increase the risk of heart disease. Instead, focus on including more monounsaturated fats, such as avocados, olive oil, nuts, and nut butters. Certain polyunsaturated fats, such as omega-3 fats from flax seeds, chia seeds, walnuts, and fatty fish, may also help lower triglyceride levels and increase HDL levels.

Additionally, it is important to note that the keto diet may not be suitable for everyone. If you have type 1 diabetes, gallbladder issues, or a genetic disorder that influences fat metabolism, it is recommended to consult a dietitian before adopting the keto diet. The keto diet may also not be the best option for those with kidney disease, liver diseases, familial hypercholesterolemia (high cholesterol levels inherited from family), or fat-induced lipemia, as it may worsen these conditions.

In summary, while the keto diet may have moderate benefits on triglyceride and HDL levels, fluctuations in LDL levels depend on diet quality and genetic factors. It is important to consult a healthcare professional before starting the keto diet, especially if you have pre-existing health conditions, to ensure it is safe and suitable for your individual needs.

Keto and vitamin deficiencies

The keto diet, by definition, restricts the intake of certain food groups, and in some cases, eliminates them entirely. This can lead to vitamin and mineral deficiencies, which are essential for maintaining a healthy body and mind.

Folate (B9)

Folate, or B9, is critical to life. It is the centerpiece of a process called "methylation," which keeps our cells functioning. Folate regulates neurotransmitters that control our urges and are responsible for our sense of happiness and contentment. It is also used to make DNA and red blood cells. The keto diet restricts carbohydrates, and as many plants contain carbohydrates, this can lead to a depletion of folate. Folic acid supplements are not recommended as folic acid needs to go through a complicated process to become "active" folate, or "methyl-folate," which the body can use.

Biotin (B7)

Biotin deficiency is associated with thinning hair, dry skin, scaly rashes, brittle nails, conjunctivitis, depression, fatigue, and numbness in the arms and legs. Biotin is used up extensively in the processing of fatty acids while on the keto diet. A study on mice found that those on a strict ketogenic diet developed biotin deficiency and its typical manifestations, including hair loss and skin inflammation, within seven weeks.

Selenium

Selenium is a versatile and critical trace mineral that acts as an antioxidant, boosts immunity, ensures normal thyroid function, stimulates blood flow, and protects against heart disease. It is found in keto-friendly foods such as Brazil nuts, mushrooms, oysters, tuna, liver, and meat. However, selenium deficiency is a well-known complication of long-term ketogenic diets. A study of 110 children with epilepsy who were on the ketogenic diet for over 12 months showed decreased selenium levels.

Choline

Choline is an essential nutrient involved in the normal metabolism and transport of fats, neurotransmitters, homocysteine, and heart health. It is found in eggs, liver, meat, poultry, and fish. A study on mice showed that extreme restriction of carbohydrates and protein could lead to fatty liver disease or even liver damage, as the body becomes depleted of choline.

Magnesium

Magnesium is essential for metabolism, fluid balance, and bone and muscle health. Foods rich in magnesium, such as whole grains, fruits, and beans, are often not consumed in high amounts on the keto diet. Additionally, when the body adjusts to eating keto, the kidneys may start getting rid of water, leading to a deficiency in crucial electrolytes like magnesium.

Vitamin D

While the keto diet doesn't bring a risk of vitamin D deficiency, many people have dangerously low levels of this nutrient. Vitamin D boosts the immune system, supports bone health, and improves mood. As few food sources contain adequate amounts of vitamin D, many people can benefit from a supplement.

Other vitamin deficiencies

Other common vitamin and mineral deficiencies that can occur on the keto diet include vitamins B1, B2, B5, B6, B12, calcium, iron, and phosphorus.

Keto and blood pressure

The keto diet is a high-fat, low-carb diet that has gained popularity as a rapid weight-loss tool. It involves reducing carbohydrate intake to a minimum and replacing it with fat as the main fuel source for the body. This shift in metabolism can have various effects on the body, including potential benefits and drawbacks related to blood pressure.

Potential Benefits of Keto on Blood Pressure

Research has shown that the keto diet may have a positive impact on blood pressure. By reducing carbohydrate intake and increasing fat consumption, the keto diet can lead to a decrease in blood pressure. This effect is particularly beneficial for individuals with high blood pressure, as it can help lower their readings to a healthier range. Additionally, the keto diet has been found to improve HDL ("good") cholesterol levels and reduce triglycerides, which are beneficial for heart health and can contribute to maintaining healthy blood pressure.

Potential Drawbacks of Keto on Blood Pressure

While the keto diet may help lower blood pressure for some individuals, there are also potential drawbacks to consider. One concern is the risk of dehydration, as the body flushes out more water during ketosis. Dehydration can affect blood volume and, consequently, blood pressure. Therefore, it is crucial to maintain adequate hydration by drinking plenty of water, especially when first starting the keto diet.

Another potential issue is the loss of muscle tissue that can occur during prolonged ketosis. Since muscles need carbohydrates for maintenance, a prolonged lack of carbs can lead to the breakdown of muscle, including heart muscle. This loss of heart muscle could potentially impact cardiac function and blood pressure regulation.

Furthermore, the keto diet may interact with certain medications, including those for high blood pressure. If an individual is taking medication for high blood pressure and simultaneously starts the keto diet, it could lead to abnormally low blood pressure readings. Therefore, it is essential to consult a doctor before starting the keto diet, especially if one has existing health conditions or is taking any medications.

In conclusion, while the keto diet may offer benefits such as weight loss and improved energy, it is important to consider the potential effects on blood pressure. The keto diet can impact blood pressure in both positive and negative ways, and the overall effect will depend on individual factors such as health status, medication use, and ability to maintain proper hydration and nutrition. Consulting with a healthcare provider before starting the keto diet is recommended to ensure a safe and effective approach to weight loss and blood pressure management.

Keto and kidney health

The ketogenic (keto) diet has become increasingly popular for weight loss, with proven effectiveness in obese individuals and those with hyperlipidemia and cardiovascular risk factors. However, the diet's long-term health effects are still unknown, and it may have adverse effects on kidney health.

The keto diet is characterised by very low-carbohydrate, modest-protein meals with a heavy focus on fat intake. The body's primary energy source in this state comes from burning fat, rather than carbohydrates, which can lead to an increase in acid in the blood. This acidosis increases the risk of developing kidney stones and chronic kidney disease.

Research has shown that the keto diet is linked to an increased decline in kidney function for those who already have chronic kidney disease. A high-protein diet, which is often a feature of the keto diet, means the kidney must work harder due to increased blood flow to the filtrating unit, which can lead to the progression of chronic kidney disease.

Additionally, the keto diet can potentially worsen metabolic acidosis, a common complication of chronic kidney disease, which ultimately affects bone and muscle health. This is supported by studies on mice and rats, which showed that a high-protein diet led to an increase in kidney volume and weight, resulting in the expansion of the mesangial matrix and tubulointerstitial fibrosis.

It is important to note that the keto diet has been associated with a few cases of acute kidney injury, even in individuals without underlying kidney conditions. Therefore, it is recommended that those with or at risk of kidney disease consult a physician or nephrologist before starting the keto diet, as there may be healthier alternative diets available that can also aid in weight loss.

For those with healthy kidneys, the keto diet may be a viable option for weight loss, but it is important to prioritise a balanced and portioned diet with adequate amounts of protein, carbohydrates, fat, fibre, and other micronutrients.

Keto and muscle loss

The keto diet is a popular, high-fat, low-carb approach to weight loss. It involves eating high-fat, low-carbohydrate foods to reach a state of ketosis, where the body burns fat for fuel instead of sugar. While the keto diet is well-known as a weight-loss method, it also has a significant impact on muscles.

Muscle Loss on Keto

Serious muscle loss is a possible side effect of the keto diet. Small studies suggest that people following a ketogenic diet lose muscle even when they continue resistance training. This may be because protein alone is less effective for muscle building than protein and carbohydrates combined after exercise. A 2018 study found that people who followed the keto diet for three months lost a similar amount of body fat and experienced similar muscle mass changes as those on a normal diet. However, the keto group lost more leg muscle.

The loss of muscle mass can have serious consequences as we age. Muscle is metabolically active and helps boost daily energy expenditure and mitigate age-related weight gain. Losing muscle mass can decrease functional strength and increase the risk of falls, which are the top cause of death from injury in older populations.

Preventing Muscle Loss on Keto

To prevent muscle loss on the keto diet, it is important to include adequate protein and continue resistance training. A study by UC Davis Health found that a ketogenic diet can improve muscle function in older animals by preventing muscle mass loss due to age. The study's lead author, molecular exercise physiologist Keith Baar, notes that a keto diet can prevent muscle deterioration and even restore muscle function.

In addition to protein intake and exercise, including enough calories in your keto diet is crucial for maintaining muscle mass. Baar notes that their studies aim to maintain weight neutrality (no gain or loss) rather than control body weight or body fat percentage. This approach focuses on improving body function by mimicking the effect of exercise with diet.

Keto and Muscle Gain

Not only can the keto diet help prevent muscle loss, but it may also promote muscle gain. Both exercise and a keto diet can increase the number of mitochondria in muscles. Mitochondria produce energy and help break down harmful metabolites known as kynurenines. By increasing the number of mitochondria, the keto diet can enhance skeletal muscle function and improve overall body function.

In summary, while the keto diet may cause muscle loss, particularly in the legs, this side effect can be mitigated by including adequate protein, calories, and resistance training in your diet and exercise regimen. Additionally, the keto diet may promote muscle gain and improve muscle function, especially in older adults.

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