Keto And Heart Health: Dirty Keto's Impact

The keto diet is a low-carb, high-fat eating plan that has gained popularity due to its potential health benefits, such as weight loss and improved blood sugar control. However, the diet has also been associated with some negative side effects and complications. One of the main concerns is the impact of the keto diet on heart health.

The keto diet involves drastically reducing carbohydrate intake and increasing fat consumption, which can lead to a state of ketosis where the body burns fat instead of carbohydrates for energy. While this can be effective for weight loss and blood sugar control, there are mixed opinions on its effects on heart health.

Some studies suggest that the keto diet may improve cardiovascular risk factors, such as obesity, high blood pressure, and cholesterol levels. A 2017 study found that the keto diet resulted in lower LDL (bad) cholesterol and higher HDL cholesterol, which helps protect against heart disease. Additionally, the keto diet can lower elevated blood sugar linked to artery-damaging inflammation.

However, other studies have raised concerns about the potential negative effects of the keto diet on heart health. One review found that the keto diet may increase the risk of heart disease due to the focus on animal-based and high-fat foods, which can lead to an increase in LDL cholesterol levels. Another concern is the restrictive nature of the diet, which can be challenging to stick to long-term, leading to weight fluctuations and potentially increasing the risk of heart attack or stroke.

It is important to note that the long-term effects of the keto diet are still not well understood, and more research is needed to determine its impact on heart health. It is always recommended to consult with a healthcare professional before starting any new diet, especially if there are existing health concerns or risk factors for heart disease.

The keto diet may be associated with some improvements in cardiovascular risk factors such as obesity and type 2 diabetes

The keto diet may be associated with some improvements in some cardiovascular risk factors, such as obesity and type 2 diabetes.

The keto diet can lead to dehydration

The keto diet is a popular, effective way to lose weight and improve overall health. However, it can also cause dehydration, especially when you are new to the diet. This is because the keto diet is a low-carb and high-fat diet, which can cause an electrolyte imbalance in the body, leading to dehydration.

When the body is in a state of ketosis, it burns fat for energy instead of glucose. This process leads to the loss of water and electrolytes, which can result in dehydration. Carbohydrates usually help the body retain water, but because the keto diet involves eliminating carbohydrates, it can be easier to become dehydrated.

Signs of Dehydration on Keto

Some common signs of dehydration on the keto diet include:

• Dry mouth and throat
• Fatigue and weakness
• Dizziness and lightheadedness
• Muscle cramps or spasms
• Feeling confused or having brain fog

Preventing and Treating Dehydration on Keto

To prevent dehydration on the keto diet, it is important to stay properly hydrated by drinking enough water and consuming electrolytes. Here are some tips to help you stay hydrated:

• Start your day with a glass of water and try to drink around eight glasses of water throughout the day.
• Keep a full glass of water nearby to remind yourself to drink more.
• Use a tracking cup or download an app to monitor your water intake.
• Include other liquids such as low-sugar broths, juices, and sports drinks.
• Eat whole foods like leafy vegetables, nuts, seeds, avocados, cucumbers, and celery, which have a high water content and are rich in electrolytes.

If you are experiencing signs of dehydration, it is important to increase your water intake and incorporate electrolyte-rich foods and drinks into your diet.

The keto diet can cause gastrointestinal issues

The keto diet may also alter your gut microbiome. The microorganisms in your digestive tract are collectively known as the gut microbiome, and they play a central role in digestion, immune function, mental health, and disease prevention. Some research notes that the keto diet could damage the concentration and composition of your gut bacteria. One study linked a high-fat diet to several unfavorable gut changes, including increased inflammation and reduced beneficial fatty acids. Another study showed that 3 months of the keto diet damaged gut microbiome composition compared with a control group.

However, other studies have shown that the keto diet may benefit digestive health. A study found that following a low-carb diet decreased several markers of inflammation to a greater extent than following a low-fat diet. The keto diet may also aid some digestive disorders. For instance, in a study of 13 people, a very-low-carb diet improved multiple symptoms of irritable bowel syndrome (IBS), a disorder that causes issues like gas, stomach cramps, and diarrhea.

If you are experiencing gastrointestinal issues on the keto diet, you can try to relieve the symptoms by eating more fiber, taking a fiber supplement, staying hydrated, and adding probiotics and prebiotics.

The keto diet may lead to kidney stones

The keto diet's restriction of carbohydrates can also lead to a decrease in citrate levels in the urine, which normally helps to prevent the formation of kidney stones. Additionally, the diet's emphasis on animal-based fats and proteins over vegetable sources can further increase the risk.

The incidence of kidney stones among those on the keto diet is estimated to be around 5.9%, with similar rates in both children and adults. Uric acid stones are the most common type of kidney stones in people on the keto diet, followed by calcium-based stones.

It is important to note that the long-term effects of the keto diet are still being studied, and there is conflicting research on its impact on overall health. However, due to the risk of kidney stones and other potential complications, it is recommended that individuals with kidney disease or a history of kidney stones consult their healthcare provider before starting the keto diet.

The keto diet may cause vitamin and mineral deficiencies

The keto diet is a low-carb, high-fat diet that involves getting about 75% of your calories from fat, 20% from protein, and just 5% from carbohydrates. While this diet can be effective for weight loss, it may also lead to nutritional deficiencies if not carefully planned. Here are some of the key vitamins and minerals that you may become deficient in when following a keto diet:

• Folate (B9): Folate is essential for many bodily functions, including DNA synthesis, cell division, and the production of neurotransmitters like serotonin and dopamine. A lack of folate can lead to fatigue, mood swings, and increased cravings. Leafy green vegetables, liver, and cod liver oil are good sources of folate.
• Biotin (B7): Biotin is important for hair, skin, and nail health. It is also involved in fatty acid metabolism. Egg yolks, liver, meat, salmon, avocados, and cauliflower are good sources of biotin.
• Selenium: Selenium is a trace mineral that acts as an antioxidant, boosts immunity, and supports thyroid function. Brazil nuts, mushrooms, oysters, tuna, liver, and meat are good sources of selenium.
• Magnesium: Magnesium is often referred to as the "calming" mineral as it helps to keep the brain, heart, and muscles relaxed. It is also essential for protein synthesis, blood sugar control, and energy metabolism. Leafy green vegetables, shellfish, and avocado are good sources of magnesium.
• Vitamins A, D, and E: These fat-soluble vitamins are important for various functions in the body, including immune function, bone health, and antioxidant protection. Orange vegetables like carrots and sweet potatoes, as well as liver, egg yolks, and fatty fish like salmon are good sources of these vitamins.
• Chromium, iodine, and molybdenum: These minerals are essential for blood sugar control, thyroid function, and overall health. Iodine is particularly important for those with thyroid issues.

To avoid these deficiencies, it is important to include a variety of nutrient-dense foods in your keto diet, such as grass-fed meat, poultry, wild-caught fish, leafy green vegetables, nuts, and seeds. You may also consider taking supplements, especially if you are at risk for deficiencies or are experiencing symptoms of deficiency. Additionally, working with a healthcare professional or nutritionist who is knowledgeable about the keto diet can help ensure that you are meeting all your nutritional needs while following this restrictive diet.

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