Keto And Ciu: Is There A Link?

The ketogenic diet, commonly known as the keto diet, is a popular eating plan that promises quick weight loss. It involves a drastic reduction in carbohydrate intake, with fat supplying up to 90% of daily calories. While it can be effective for weight loss, there are concerns about its potential health risks and long-term sustainability. One of the main concerns is whether the keto diet can cause cold-induced urticaria (CIU). CIU is a condition where hives form on the skin after exposure to cold temperatures. There is limited research directly linking the keto diet to CIU. However, the diet's high-fat content and potential for nutrient deficiencies may contribute to skin and allergy issues, which could indirectly increase the risk of CIU. As such, it is important to consult a healthcare professional before starting the keto diet to ensure it is safe and suitable for your individual needs.

Keto and nutrient deficiencies

The keto diet is a popular, effective way to lose weight and improve health. However, it is a very restrictive diet that can lead to nutrient deficiencies. The keto diet restricts carbohydrates and replaces them with healthy fats, which the body burns and turns into ketones for energy. This process is known as ketosis.

The keto diet can be difficult to follow, and it is not a sustainable long-term solution for weight loss. It restricts fresh fruits and vegetables, whole grains, and low-fat dairy, which are important sources of essential vitamins and minerals. As a result, people on the keto diet may not get all the nutrients they need to maintain a healthy diet.

• Folate (B9): Folate is necessary for many bodily functions, including methylation, energy production, hormone balance, gene expression, mood control, and cravings regulation. Folate is found in leafy green vegetables, which are limited on the keto diet. Folate deficiency can lead to fatigue, mood swings, and increased cravings.
• Vitamin B7 (Biotin): Biotin is important for hair, skin, and nail health. It is also involved in the processing of fatty acids, which are a major source of energy on the keto diet. Biotin deficiency can lead to hair loss, skin rashes, and numbness in the arms and legs.
• Selenium: Selenium is a trace mineral that acts as an antioxidant, boosts immunity, supports thyroid function, and protects against heart disease. Selenium is found in Brazil nuts, mushrooms, oysters, tuna, liver, and meat. Selenium deficiency is a known complication of long-term keto diets and can lead to serious health issues, such as cardiomyopathy.
• Choline: Choline is an essential nutrient for normal metabolism and the transport of fats, neurotransmitters, and homocysteine. It is also important for liver health and can help prevent non-alcoholic fatty liver disease (NAFLD). Choline is found in egg yolks, liver, meat, poultry, and fish.
• Vitamin B1 (Thiamine): This vitamin is important for energy production and healthy nerve function. It is found in nuts, lean meats, poultry, and eggs.
• Vitamin B2 (Riboflavin): Vitamin B2 is important for growth, red blood cell production, and maintaining healthy skin and vision. It is found in turkey, tuna, salmon, liver, and avocado.
• Vitamin B5 (Pantothenic Acid): Vitamin B5 is involved in energy production, healthy hormone production, and the breakdown of fats and carbohydrates. It is found in beef, poultry, fish, broccoli, and avocado.
• Vitamin B6 (Pyridoxine): Vitamin B6 is necessary for brain function, immune health, and the formation of red blood cells. It is found in spinach, Brussels sprouts, kale, liver, and eggs.
• Vitamin B12 (Cobalamin): Vitamin B12 is important for nerve health, red blood cell formation, and DNA synthesis. It is found in meat, liver, chicken, fish, and eggs.
• Vitamin A: Vitamin A is important for vision, immune function, and cell growth. It is found in orange vegetables like carrots and sweet potatoes.
• Vitamin D: Vitamin D is important for bone health, immune function, and mood regulation. It is found in fatty fish like salmon and sardines, as well as egg yolks.
• Vitamin E: Vitamin E is an antioxidant that protects cells from damage and helps maintain healthy skin and eyes. It is found in vegetable oils, almonds, and spinach.
• Calcium: Calcium is important for bone health, muscle function, and nerve signaling. It is found in dark, leafy greens, broccoli, and avocados.
• Iron: Iron is necessary for carrying oxygen in the blood and supporting proper growth and development. It is found in meat, poultry, and eggs.
• Magnesium: Magnesium is involved in over 300 enzymatic reactions in the body, including energy production and protein synthesis. It is found in dark, leafy greens, nuts, and seeds.
• Phosphorus: Phosphorus is important for bone and teeth health, energy production, and cell growth. It is found in meat, poultry, fish, and eggs.

To avoid nutrient deficiencies while on the keto diet, it is important to include a variety of nutrient-dense foods, such as grass-fed meat, pastured poultry, wild-caught fish, eggs, and dark, leafy greens. Additionally, supplementing with a high-quality multivitamin can help ensure adequate intake of essential vitamins and minerals.

Keto and kidney problems

The keto diet is a popular, effective way to lose weight and improve overall health. However, it is extremely strict and difficult to maintain. The diet is high in fat, moderate in protein, and low in carbohydrates. This diet typically consists of meals made up of fatty fish, eggs, meat, butter, oils, nuts, seeds, and low-carb vegetables.

The keto diet can cause some people to experience "keto flu," which includes symptoms such as an upset stomach, dizziness, decreased energy, and mood swings. Other possible side effects of the keto diet include low bone density, high cholesterol, constipation, and nutrient deficiencies.

One of the more serious potential side effects of the keto diet is kidney problems. The keto diet has been linked to an increased decline in kidney function for those who already have chronic kidney disease. High protein intake, a key feature of the keto diet, has been shown to increase kidney volume and weight, leading to the expansion of the mesangial matrix and tubulointerstitial fibrosis. This can result in renal impairment, even in those with normal renal function.

In one case, a 36-year-old female patient with no underlying renal problem developed acute renal injury after starting a ketogenic diet. She presented with persistent nausea, vomiting, fatigue, and malaise after three days on the diet. Her laboratory results showed elevated creatinine, hypokalemia, positive urine ketone, and mild signs of dehydration. She was given IV fluids and supportive care, and her symptoms improved by the second day.

Those with or at risk for kidney disease are advised to consult a physician or nephrologist before starting the keto diet, as there may be healthier alternative diets that can help with weight loss. A healthy lifestyle with balanced and portioned meals, adequate hydration, and restricted salt intake is recommended for those with kidney disease to maintain a healthy weight.

While the keto diet can be an effective tool for weight loss and improved health, it is important to be aware of the potential risks, especially for those with kidney disease. Consulting a healthcare professional before starting any new diet is always recommended.

Keto and constipation

Constipation is a common side effect of the keto diet, especially in the beginning. This is due to the diet being low in fibre, as many of the richest sources of fibre, like beans, fruit, and whole grains, are restricted on the ketogenic diet.

Causes

Low Fibre Intake

The keto diet is low in fibrous foods like grains and legumes, which are important for regular laxation and supporting the microbiome.

High-Fat Content

Some people may also experience constipation due to their body having difficulty digesting large amounts of dietary fat, which is a key component of the keto diet.

Prevention and Treatment

To prevent and treat constipation while on the keto diet, it is important to include plenty of healthy low-carb veggies, which still contain fibre.

It is also recommended to gradually adjust your carb and fat intake, and to build your diet around high-fibre, low-carb foods like avocado, broccoli, cauliflower, and asparagus.

Other keto-friendly sources of fibre include chia seeds, almonds, and coconut.

Drinking plenty of water and increasing your electrolyte intake may also help to alleviate constipation.

Keto and heart disease

The keto diet is a metabolic adaptation that allows the body to survive in a period of famine. It involves a high-fat, moderate-protein, and low-carbohydrate intake. While the keto diet has been shown to have several health benefits, there are concerns about its impact on heart health. Here are some key points about the relationship between keto and heart disease:

Benefits of the Keto Diet

The keto diet has been associated with various health benefits, including:

• Weight loss: The keto diet can promote weight loss by reducing hunger and increasing feelings of fullness.
• Increased energy: Keto can lead to increased energy levels and improved focus.
• Management of chronic illnesses: The keto diet has been used to manage epilepsy, Alzheimer's, autism, brain cancers, type 2 diabetes, and metabolic syndrome.
• Improved blood lipid profile: The keto diet can positively impact the blood lipid profile, including reducing triglyceride levels and improving HDL ("good") cholesterol levels.
• Lower blood pressure: Keto may help lower blood pressure, which is a risk factor for heart disease.
• Anti-inflammatory effects: The keto diet has anti-inflammatory properties, which can benefit cardiovascular health.

Risks and Concerns

Despite the potential benefits, there are some risks and concerns associated with the keto diet:

• Heart disease risk: The keto diet may increase the risk of heart disease due to the high intake of saturated fats. It is important to focus on heart-healthy sources of fat.
• Social isolation and disordered eating: Strict diets like keto may lead to social isolation and disordered eating patterns.
• Nutrient deficiencies: The keto diet restricts fruits, vegetables, whole grains, and low-fat dairy, which can result in nutrient deficiencies.
• Short-term side effects: Adopting the keto diet can lead to initial side effects like "keto flu", constipation, and high cholesterol.
• Long-term sustainability: The keto diet may not be realistic or sustainable for everyone, and weight gain may return after stopping the diet.
• Medication interactions: The keto diet may require adjustments to diabetic medications and may interact with certain heart medications.
• Impact on blood lipid profile: There is conflicting evidence regarding the long-term effects of the keto diet on the blood lipid profile, specifically LDL ("bad") cholesterol levels.
• Endothelial function: The keto diet may have both beneficial and detrimental effects on endothelial function, which is crucial for maintaining cardiovascular health.
• Electrolyte imbalances: The keto diet can cause electrolyte imbalances during the initial phase, affecting blood pressure and other cardiovascular risk factors.

Keto and weight loss

The ketogenic (keto) diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. More recently, it has gained attention as a potential weight-loss strategy. The keto diet is based on the idea of achieving "ketosis", a metabolic state in which the body burns fat for energy instead of glucose.

When the body is deprived of glucose, its main source of energy, it turns to an alternative fuel called ketones, which are produced from stored fat. This process is known as ketosis, and it can lead to weight loss. The brain demands the most glucose and cannot store it, so during fasting or very low carbohydrate intake, the body first pulls stored glucose from the liver and breaks down muscle to release glucose. If this continues for 3-4 days, blood insulin levels decrease, and the body starts using fat as its primary fuel.

The keto diet typically restricts total carbohydrate intake to less than 50 grams per day, with only a moderate intake of protein. In contrast, 70-80% of calories should come from fat. This means eating foods like fatty fish, eggs, dairy, meat, butter, oils, nuts, seeds, and low-carb vegetables. The diet can be challenging to maintain, and side effects may include "keto flu", constipation, nutrient deficiencies, and increased risk of heart disease.

Research suggests that the keto diet can be effective for weight loss, especially in the short term. One study found that participants on a keto diet experienced a greater reduction in weight, triglycerides, and blood pressure compared to those on a low-fat diet. However, it is important to note that the weight loss difference between the two diets was small, and compliance with the keto diet declined over time.

Tips for Maximizing Weight Loss on Keto

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

• Create a calorie deficit by reducing calorie intake or increasing physical activity.
• Consume whole, nutritious, low-carb foods such as full-fat dairy, eggs, fish, meat, poultry, and healthy fats.
• Manage portion sizes and snack in moderation to avoid consuming too many calories.
• Get adequate sleep, reduce stress, and manage any underlying medical conditions that may impact weight loss.

Frequently asked questions