Keto's Long-Term Effects: What You Need To Know

The ketogenic diet, or keto, is a high-fat, low-carbohydrate eating plan that has become increasingly popular in recent years. While it has been praised for its weight loss and health benefits, there are also concerns about its long-term effects on the body. The keto diet aims to force the body into using a different type of fuel by depriving it of carbohydrates, which are the body's primary source of energy. Instead, the liver breaks down fat and produces ketone bodies, an alternative fuel source. While this can lead to initial weight loss, there are potential health risks associated with a long-term ketogenic diet, including nutrient deficiencies, increased bad LDL cholesterol, constipation, and kidney problems. Some people may also experience negative side effects such as keto flu, which includes symptoms like upset stomach, dizziness, and decreased energy. Additionally, the strict nature of the keto diet can make it challenging to maintain, and there are concerns about the sustainability of weight loss results.

Long-term keto may be therapeutic for diabetes

The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate eating pattern that has been clinically used since the 1920s to treat seizure disorders. In recent years, it has gained popularity as a weight-loss diet. However, there are concerns about its long-term health effects, particularly regarding nutrient deficiencies, constipation, kidney problems, and increased risk of heart disease. Despite this, some people report long-term benefits from staying in ketosis, including better digestion, better blood sugar control, and reduced brain fog.

The keto diet is particularly effective at lowering blood sugar and has been shown to reverse type 2 diabetes in a year-long intervention involving 218 type 2 diabetics. This is because the keto diet restricts carbohydrates, the body's primary source of glucose. When carbohydrate intake is limited, the body breaks down stored fat into ketone bodies, which can be used as an alternative fuel source. This reduction in glucose helps to lower blood sugar levels and can be particularly beneficial for people with type 2 diabetes.

In addition to its therapeutic benefits for diabetes, long-term ketosis may also help mitigate the risks of certain cancers and treat or prevent various neurodegenerative diseases. The ketogenic diet has been shown to affect signal transduction in neurons and induce gene expression in the brain, which may contribute to its therapeutic effects.

However, it is important to note that the keto diet is not suitable for everyone. It can be challenging to maintain due to its restrictive nature, and it may not be safe for individuals with certain conditions involving the pancreas, liver, thyroid, or gallbladder. Additionally, the long-term risks of the keto diet are still not fully understood, and more research is needed to determine its potential long-term benefits and drawbacks.

May help mitigate the risks of certain cancers

The ketogenic diet may be a potential weapon against certain types of cancer. The diet's high-fat and low-carbohydrate nature can starve cancerous tumours of the glucose they need to survive and grow. This process is known as ferroptosis, which kills cancer cells by causing a lethal buildup of toxic fatty molecules.

Research has shown that in mice with pancreatic and colorectal cancer, a keto diet slowed the growth of tumours. Additionally, in mouse models of metastatic cancer, exogenous ketones have been shown to have direct cytotoxic effects on tumour viability. Furthermore, studies have found that the ketogenic diet may be useful in the treatment of Alzheimer's disease, as it yields mild cognitive benefits for patients.

However, it is important to note that the ketogenic diet may also have unintended side effects for cancer patients. In mice with pancreatic and colorectal cancer, the keto diet accelerated a lethal wasting disease called cachexia, which causes extreme weight loss, fatigue, and immune suppression. This highlights the need for further research into the long-term effects of the keto diet, especially in human subjects.

While the ketogenic diet may hold some promise in cancer treatment, it is essential to consult a medical professional before starting any new diet, especially for those with existing health conditions.

May help treat or prevent neurodegenerative diseases

The ketogenic diet has been studied for its potential to treat or prevent neurodegenerative diseases, particularly Alzheimer's disease (AD). While it may not be effective for preventing AD, there is some evidence that it may offer mild cognitive benefits for patients.

The aging process seems to affect the brain's ability to utilise glucose, which may contribute to cognitive decline and certain types of Alzheimer's disease. However, this process doesn't seem to impact the brain's ability to utilise ketones, which are produced when the body is in a state of ketosis. This is one reason why researchers are interested in the potential of ketosis for dementia prevention and treatment.

Supplementing with MCT oil, a highly ketogenic fat, appears to be a promising approach in this regard. Additionally, the ketogenic diet's ability to regulate hunger hormones like ghrelin and leptin may also contribute to its potential benefits in cognitive health.

However, it is important to note that the ketogenic diet typically involves increasing the consumption of saturated fats, which have been linked to an increased risk of developing Alzheimer's disease. As a result, more research is needed to fully understand the impact of the diet on neurodegenerative diseases.

May cause nutrient deficiencies

The keto diet is associated with a number of nutrient deficiencies. This is because the diet restricts the intake of fruits, vegetables, whole grains, and legumes, which are important sources of essential vitamins and minerals.

Specific Nutrient Deficiencies

• Thiamin
• Folate
• Vitamin A
• Vitamin E
• Vitamin B6
• Calcium
• Magnesium
• Iron
• Potassium
• Selenium
• Phosphorus
• Vitamins B and C

Health Consequences of Nutrient Deficiencies

The lack of these essential nutrients can lead to a range of health issues, including:

• Constipation
• Heart palpitations
• Extreme fatigue
• Muscle twitches and cramps
• Apathy
• High blood pressure
• Fuzzy thinking and mood swings

Strategies to Mitigate Nutrient Deficiencies

Some sources suggest taking micronutrient supplements to ensure adequate intake of essential vitamins and minerals while on the keto diet. However, it is important to consult with a healthcare professional before starting any new diet or supplement regimen.

Long-Term Sustainability

The restrictive nature of the keto diet makes it challenging to follow correctly, and even if properly followed, it is not intended to be a long-term dietary approach.

In summary, while the keto diet may have some potential benefits, it is important to consider the risk of nutrient deficiencies and the overall sustainability of the diet when deciding whether to adopt this eating pattern.

May increase the risk of heart disease

The keto diet is associated with an increased risk of heart disease. This is due to the diet's high saturated fat content, which has been linked to heart disease. The keto diet is also associated with an increase in "bad" LDL cholesterol, which is a known risk factor for heart disease.

In addition, the keto diet can lead to nutrient deficiencies, as it often involves cutting out fruits, vegetables, whole grains, and legumes, which are good sources of antioxidants, vitamins, and minerals. These deficiencies can have negative effects on overall health and increase the risk of heart disease.

Furthermore, the keto diet may not be sustainable for most people due to its restrictive nature, and weight regain is common when the diet is stopped. This weight cycling has been linked to a higher risk of early death.

Some studies have found that a ketogenic diet can increase the risk of cardiovascular disease, with one study showing a 2x higher risk of heart disease or other negative cardiac events after 12 years of following the keto diet.

It is important to note that the effects of the keto diet may vary from person to person, and more long-term research is needed to fully understand the potential risks. However, due to the potential risks associated with the keto diet, it is recommended to consult a doctor and a registered dietitian before starting this or any other restrictive diet.

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