Keto Flu: Is It Worth The Risk?

The keto diet is a popular, low-carb, high-fat eating plan that promises quick weight loss. However, it is a restrictive diet that can be challenging to follow and maintain. Going in and out of keto can cause several side effects, including digestion problems, weight fluctuations, and nutrient deficiencies. It is also important to note that there are potential health risks associated with the keto diet, such as increased bad LDL cholesterol, liver and kidney problems, and constipation. While the keto diet may be beneficial for some, it is not suitable for everyone, and it is important to consult a doctor and a registered dietitian before starting this or any other restrictive diet.

The keto diet can cause vitamin and mineral deficiencies

The keto diet can lead to lower intakes of important nutrients such as folate, thiamin, and vitamins A, B6, B7, B9, B12, C, D, E, K, selenium, chromium, iodine, magnesium, and molybdenum. These vitamins and minerals are essential for body functions and development related to bones, gums, metabolism, red blood cells, and more.

For example, magnesium is important for producing energy and is required for nerve cells and brain function. A deficiency can lead to muscle cramps, headaches, anxiety, nervousness, and constipation. The keto diet can also cause a decrease in iron levels, which is needed for energy production and making red blood cells. A deficiency can cause fatigue and trouble breathing during exercise.

Additionally, the keto diet can lead to an increased loss of sodium, potassium, and water, which can result in symptoms such as constipation, headaches, muscle cramps, diarrhoea, and general weakness, known as the "keto flu".

To avoid these deficiencies, it is important to include nutrient-dense foods in your diet and consider taking supplements. Some keto-friendly foods that can help prevent deficiencies include grass-fed and pastured meat, poultry, wild-caught fish, liver, spinach, kale, nuts, and seeds.

It can lead to dehydration

The keto diet can lead to dehydration for several reasons. Firstly, ketosis—the metabolic state where the body burns fat instead of sugar for fuel—causes the liver to create ketones, which are water-soluble compounds made of fatty acids. This leads to a diuretic effect, making you urinate more often and thus losing water.

Secondly, as the body switches from using carbs as fuel, the liver releases its glycogen stores, which are forms of glucose stored with lots of water. This also exits the body through urine, leading to further dehydration.

Additionally, a low-carb diet leads to a decrease in insulin production, which signals the kidneys to excrete sodium at a higher rate. Since sodium helps the body retain water, a keto diet can cause the body to hold on to less fluid.

The risk of dehydration is particularly high when first starting a ketogenic diet, as the body undergoes significant changes in how it handles water and electrolytes. Dehydration can lead to various unpleasant symptoms, including muscle cramps, headaches, fatigue, constipation, increased thirst, and hunger.

To avoid dehydration on the keto diet, it is recommended to:

• Drink plenty of water, around 2-3 litres per day.
• Incorporate electrolyte-rich foods and drinks, such as leafy greens, avocados, nuts, low-sugar broths, and sports drinks.
• Eat water-rich whole foods, such as celery sticks, tomatoes, cucumber slices, berries, and lemons.
• Monitor urine colour, which should be pale yellow or clear if properly hydrated.

It may cause fuzzy thinking and mood swings

The ketogenic diet is a high-fat, low-carbohydrate, and adequate-protein diet. Eating this way triggers a metabolic process called ketosis, which causes the body to burn fat instead of carbohydrates for energy. While this diet has been used as a mainstream weight loss method, it was initially developed to manage seizures in people with epilepsy.

The Keto "Flu"

Going in and out of ketosis can have side effects on both physical and mental health. One of the most well-known side effects is a collection of symptoms known as the "keto flu." During the "keto flu," people may experience brain fog, physical fatigue, cramps, irritability, dizziness, food cravings, and sleep problems. These symptoms are usually temporary and tend to occur during the transition from a high-carb to a low-carb diet.

Brain Fog

"Brain fog" is an ambiguous term used to describe the feeling of mild cognitive impairment. It can manifest as difficulty concentrating or focusing, feeling slow or "off", or an inability to think clearly. Brain fog is often associated with a decrease in productivity, communication skills, and mood.

When transitioning to a keto diet, the body's supply of glucose—its primary source of energy—is reduced. This reduction can lead to a decrease in energy available to the brain, resulting in brain fog. Additionally, the shift from using glucose to ketones as an energy source can take time, further contributing to the foggy feeling.

Fuzzy Thinking and Mood Swings

The keto diet may cause fuzzy thinking and mood swings due to several factors:

• Transition Period: The transition from a high-carb to a low-carb diet can be challenging for the body to adjust to. The brain, in particular, needs time to adapt to using ketones as its primary energy source instead of glucose. This adaptation period can result in temporary brain fog and mood swings as the body adjusts.
• Dehydration and Electrolyte Imbalance: The keto diet can lead to increased fluid and electrolyte loss due to the low insulin levels associated with the diet. Dehydration and electrolyte imbalances, particularly sodium deficiency, can contribute to brain fog, headaches, and other cognitive symptoms.
• Nutrient Deficiencies: The keto diet may lead to vitamin and mineral deficiencies, including vitamin B12, which is essential for brain function. These deficiencies can impact cognitive abilities and mood.
• Gut Health: The keto diet restricts carbohydrates, which are the favorite food of harmful microbes in the gut. This restriction may help improve gut health, particularly in the case of small intestinal bacterial overgrowth (SIBO) and small intestinal fungal overgrowth (SIFO). However, the adjustment period can cause brain fog and mood swings as the gut microbiome adjusts.
• Hormonal Changes: Hormonal changes, particularly those involving estrogen, can impact brain function and contribute to brain fog. For example, the transition to menopause (perimenopause) has been linked to difficulties in attention, memory issues, and symptoms of depression, anxiety, and sleep disturbances.
• Sleep Deprivation: Lack of sleep is a common cause of brain fog and can impair focus, alertness, memory, and reasoning ability. The keto diet may initially disrupt sleep, contributing to fuzzy thinking and mood swings.
• Neurotransmitter Balance: The keto diet may impact the balance of neurotransmitters in the brain, specifically glutamate and GABA. High-carb diets can lead to an excess of glutamate, which can cause neurotoxicity and result in "brain fog." The keto diet encourages the production of GABA, which can help reduce neurotoxicity and alleviate brain fog and mood swings.

While the keto diet has been praised for its weight loss and health benefits, it is not without its challenges. Going in and out of ketosis can disrupt the body's energy balance and impact cognitive function, leading to fuzzy thinking and mood swings. However, these side effects are usually temporary and can be mitigated by ensuring proper hydration, electrolyte balance, and nutrient intake.

It can be difficult to get enough fibre on the keto diet

The keto diet is a low-carb, high-fat plan that promises quick weight loss. However, it can also come with side effects and complications if not done correctly. One common issue is that it can be difficult to get enough fibre on the keto diet, which can lead to constipation and other digestive issues.

The Importance of Fibre

Fibre is a non-digestible carbohydrate found in plant foods. It is important for digestive health as it adds bulk to stools and keeps things moving through the system. Fibre also feeds the good bacteria in the gut, aiding healthy digestion and nutrient absorption.

The Keto Diet and Fibre

The keto diet is often criticised for its lack of fibre. This is because many high-fibre foods, such as whole grains, fruits, and legumes, are also high in carbohydrates and are therefore limited or eliminated on the keto diet. As a result, it can be challenging to get enough fibre on the keto diet, and constipation is a common side effect.

High-Fibre Keto Foods

However, it is not impossible to get enough fibre on the keto diet. There are plenty of keto-friendly high-fibre foods, including:

• Avocados
• Nuts and seeds (e.g. chia seeds, almonds, pecans)
• Leafy green vegetables (e.g. spinach, kale)
• Low-carb veggies (e.g. broccoli, cauliflower, Brussels sprouts)
• Artichokes
• Coconut

The recommended daily fibre intake varies depending on age and sex. The USDA recommends a daily fibre intake of 25 grams for women and 38 grams for men. However, some people may experience digestive issues when consuming high amounts of fibre, so it is important to pay attention to how your body responds and adjust your fibre intake accordingly.

Benefits of Fibre on the Keto Diet

Getting enough fibre on the keto diet is important not only for digestive health but also for weight loss, blood sugar control, relief from IBS symptoms, and reduced LDL cholesterol levels.

In conclusion, while it can be challenging to get enough fibre on the keto diet, it is not impossible. By including high-fibre keto-friendly foods in your diet and paying attention to your body's responses, you can reap the benefits of increased fibre intake while still maintaining the ketosis state.

There are concerns about the long-term effects of the keto diet

Concerns About the Long-Term Effects of the Keto Diet

The ketogenic diet, commonly known as the keto diet, is a popular eating plan that promises quick weight loss. While it has been used to effectively reduce the frequency of epileptic seizures in children, it is best to adopt this diet only for a short time to jumpstart weight reduction. The keto diet is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks.

Nutritional Deficiency

Following the keto diet for an extended period can be challenging, and even its proponents advise against adhering to its strict guidelines. Restricting carbohydrates to 50 grams or fewer per day can lead to nutritional deficiencies. Fruits and vegetables are rich in antioxidants, vitamins, and minerals, and eliminating them from your diet means you are not getting these essential nutrients over time.

Athletic Performance

The keto diet may also negatively impact athletic performance. Research has shown that participants performed worse on high-intensity cycling and running tasks after just four days on a ketogenic diet compared to those on a high-carb diet. The body is in a more acidic state when in ketosis, which may limit its ability to perform at peak levels.

Weight Regain

Furthermore, the keto diet can lead to a yo-yo pattern of weight loss and regain. Most people cannot adhere to the keto diet for very long, and when they return to their initial eating patterns, they are likely to regain any lost weight. This is partly because it is difficult to follow long-term due to its restrictive nature.

Blood Vessel Damage

In addition, indulging in a high-sugar treat while on a high-fat, low-carb diet like keto can damage blood vessels. Researchers found that a "cheat day" on the ketogenic diet can have long-term consequences for blood vessel health.

Chronic Disease Risk

Health experts are concerned about the potential impact of a long-term keto diet on the heart and arteries. Studies have linked low-carb diets to an increased risk of atrial fibrillation (AFib), which raises the risk of blood clots, stroke, and heart failure. Additionally, low-carb dieters who consumed large amounts of meat and dairy had a higher risk of early death compared to those who consumed moderate amounts of carbs or plant-based protein.

Cancer and Heart Disease

The keto diet has also been associated with long-term health complications such as cancer, heart disease, and Alzheimer's disease. The high consumption of animal products and limited intake of nutrient-rich vegetables, fruits, and whole grains on the keto diet may contribute to these risks.

While the keto diet may be effective for short-term weight loss, there are concerns about its long-term effects on overall health. It is important to consider the potential risks and sustainability of the diet before adopting it and to consult with a healthcare professional for guidance.

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