Keto: Friend Or Foe?

The ketogenic diet, or keto, is a popular weight-loss plan that involves eating high-fat, low-carb foods. While it can be effective for quick weight loss, there are some serious health risks and side effects to be aware of before starting this diet. In this article, we will discuss the potential dangers of keto and how to know if it is the right diet for you. We will also explore the benefits of keto and how it can be used to manage certain health conditions.

Keto can lead to dehydration and loss of electrolytes

Keto and Dehydration

The keto diet can lead to dehydration. This is because the body loses fluids faster than they are replenished. Dehydration can be dangerous, and some symptoms to look out for include dark-coloured urine.

Keto and Electrolyte Loss

The keto diet can also cause a loss of electrolytes. This is because, as insulin levels fall, the kidneys release more electrolytes. Electrolytes are essential for several bodily functions, including nerve and muscle function. A loss of electrolytes can lead to an imbalance in the body, and symptoms such as nausea, dizziness, and muscle weakness may occur.

Preventing Dehydration and Electrolyte Loss on Keto

To prevent dehydration and electrolyte loss while on the keto diet, it is important to drink plenty of water. Additionally, increasing electrolyte intake through supplements can help mitigate the risk of these issues. However, it is important to read the labels on electrolyte supplements, as they may contain added carbohydrates, which can interfere with the keto diet.

It may cause constipation

The keto diet is a very high-fat, low-carb, and moderate-protein eating pattern. This way of eating induces a phenomenon called ketosis, where the body burns fat instead of glucose for energy. While the keto diet may help burn fat, it can also cause constipation.

Why Keto May Cause Constipation

The keto diet is typically low in fiber, and individuals following the diet may consume more dairy and drink less water. The combination of these factors can lead to constipation.

The keto diet consists of under 50 grams of carbohydrates per day, mainly fats and proteins. Therefore, you run the risk of under-consuming fiber-rich foods. Carbohydrates like fruits and whole grains are some of the most common sources of fiber in the diet, so transitioning to a low-carb way of eating can lead to digestive issues like constipation.

In addition, the keto diet can be challenging for the body to adjust to, as it involves a significant shift in eating habits. The body has to adapt to a fattier, lower-fiber diet, which can take time and cause constipation during the transition.

How to Prevent and Treat Constipation on Keto

• Add more dietary fiber: Aim for around 25 grams of fiber daily for women and 38 grams for men. Include keto-friendly, fibrous foods like non-starchy vegetables, berries, avocados, and nuts.
• Drink enough water: Staying hydrated is essential for regular bowel movements. Most people should drink between 9 and 13 cups of water per day.
• Cut back on dairy: Dairy products are allowed on the keto diet, but they can be hard to digest and lead to constipation. Try reducing your intake or opting for dairy-free alternatives.
• Retrain your bowel: Establish a regular time for a toilet break and drink sufficient fluids.
• Increase physical activity: Getting enough movement can help keep you regular and constipation-free. Even a small amount of post-meal walking or yoga can help.

It may lead to high cholesterol and an increased risk of heart disease

The keto diet is associated with an increased risk of heart disease. The diet is high in saturated fat, which has been linked to adverse health effects. While the keto diet does not limit saturated fats, it is recommended that those following the diet opt for healthier fats, such as those found in avocados, nuts, seeds, and olive oil. Saturated fats from oils, lard, butter, and cocoa butter are encouraged in high amounts.

The keto diet is associated with an increase in "bad" LDL cholesterol, which is also linked to heart disease. Studies have shown that if you eat a diet high in saturated fat, your risk for a heart attack is four times higher than if you ate the recommended amount of saturated fat each day. That amount is between seven to 10% of your total calories.

The keto diet may also lead to high cholesterol, or hyperlipidemia. While some studies have shown increases in cholesterol and triglycerides in people following the diet, other research reveals that the keto diet may actually decrease heart disease risk.

The keto diet is extremely high in fat, with 70% to 80% of calories coming from fat. Because of this high-fat requirement, followers of the keto diet must eat fat at every meal. In a 2,000-calorie diet, this could look like 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein.

The exact ratio of macronutrients in the keto diet depends on the individual's needs. However, it is important to note that the diet is extremely restrictive and difficult to follow. The high-fat content of the keto diet can lead to an increased risk of heart disease, especially if the diet is followed for an extended period.

It can cause vitamin and mineral deficiencies

The keto diet can cause vitamin and mineral deficiencies due to its restrictive nature, which limits the intake of many nutrient-rich foods. This can lead to a lower intake of important vitamins and minerals that are essential for various bodily functions.

The keto diet restricts carbohydrate and protein intake, leading to a decrease in the consumption of many fruits, vegetables, grains, and legumes, which are rich sources of micronutrients. Micronutrients play crucial roles in the body's daily functions, and a balanced diet full of whole foods typically provides adequate amounts of most of them. However, on a keto diet, the high intake of fat and low intake of carbohydrates and protein can result in sub-optimal levels of many micronutrients.

One study found that a planned 3-day ketogenic diet that selected nutrient-dense foods was analysed and showed that out of 24 micronutrients evaluated, 19 were below the recommended intake levels. These included Thiamin (B1), Folate (B9), Pantothenic Acid (B5), Calcium, Copper, Iron, Magnesium, Manganese, Molybdenum, Selenium, and Zinc.

Another study suggested that individuals following a long-term ketogenic diet may also be deficient in Biotin (B7), Vitamin D, Vitamin E, Chromium, Iodine, Potassium, and Sodium.

The potential for micronutrient deficiency on a ketogenic diet is significant, and supplementation with vitamins and minerals or a focus on specific vitamin-rich foods is recommended. Some important micronutrients to include in your diet or through supplementation while on a keto diet are:

• Vitamin B1
• Vitamin B5
• Vitamin B7
• Vitamin D
• Vitamin E
• Calcium
• Magnesium
• Manganese
• Potassium
• Sodium
• Selenium
• Zinc
• Chromium
• Copper
• Iodine
• Molybdenum
• Iron

It is important to work with a healthcare professional when considering supplementation to ensure that you are getting the appropriate amounts and types of vitamins and minerals for your individual needs.

It may cause kidney problems

The keto diet may cause kidney problems, especially for those who already have kidney disease. The diet's high protein intake can cause the kidneys to work harder, leading to a decline in kidney function and even kidney failure. The strain on the kidneys can be exacerbated by the diet's tendency to cause metabolic acidosis, a condition where the blood becomes too acidic. This is due to the high animal fat and protein content of the keto diet, which can also lead to an increased risk of developing kidney stones.

In addition, the keto diet's restriction of fruits and vegetables means a lower intake of important nutrients such as potassium, which is crucial for kidney health. The diet's high saturated fat content can also contribute to an increased risk of heart disease and other long-term health issues.

For those with or at risk for kidney disease, it is important to consult a doctor or nephrologist and consider alternative diets that are healthier for the kidneys. These diets should include adequate amounts of protein, carbohydrates, fat, fiber, and other micronutrients, as well as proper hydration and restricted salt intake.

Frequently asked questions