Cycling The Keto Diet: Healthy Or Harmful?

The ketogenic diet is a popular, low-carb, high-fat eating style that has been advertised as a weight-loss wonder. While it can be effective, it is not recommended as a long-term solution. The keto diet is restrictive and can be challenging to follow, with many people choosing to cycle in and out of the diet. This involves following the keto diet for a certain period and then taking a day or more off before resuming. This approach can make the keto diet more sustainable and may even lead to greater weight loss over time. However, it is important to note that there is limited research on the benefits and risks of keto cycling.

Potential health complications

The keto diet is a low-carb, high-fat diet that can lead to a state of ketosis, where the body burns fat for energy instead of carbohydrates. While this may lead to weight loss, there are several potential health complications that individuals should be aware of before starting the keto diet or cycling in and out of the diet.

Keto Flu

In the initial stages of the keto diet, individuals may experience the "keto flu," which includes symptoms such as headaches, dizziness, fatigue, nausea, and constipation. These symptoms are due in part to dehydration and electrolyte imbalances as the body adjusts to ketosis. Most people who experience the keto flu feel better within a few weeks, but it is important to monitor these symptoms and stay hydrated.

Kidney Stress

The keto diet's emphasis on high-fat animal foods, such as eggs, meat, and cheese, may increase the risk of kidney stones. This is because a high intake of animal foods can make the blood and urine more acidic, leading to increased calcium excretion in the urine. Additionally, the keto diet may reduce the amount of citrate in the urine, which normally binds to calcium and prevents kidney stone formation. People with chronic kidney disease should avoid the keto diet as it can worsen their condition.

Digestive Issues and Gut Bacteria Changes

The keto diet restricts carbohydrates, making it challenging to meet daily fiber needs. As a result, individuals may experience digestive discomfort and constipation. Additionally, a low-carb diet that lacks fiber may negatively affect gut bacteria, potentially impacting immunity, mental health, and inflammation.

Nutrient Deficiencies

The keto diet restricts several nutrient-dense foods, including fruits, whole grains, and legumes, which may lead to vitamin and mineral deficiencies over time. In particular, studies suggest that the keto diet may not provide enough calcium, vitamin D, magnesium, and phosphorus.

Low Blood Sugar

While low-carb diets like keto can help manage blood sugar levels in people with diabetes, they may also increase the risk of hypoglycemia, especially in individuals with type 1 diabetes. Hypoglycemia is a serious condition marked by confusion, shakiness, fatigue, and sweating, and can lead to coma and death if not treated promptly.

Bone Health

Several studies have linked the keto diet to impaired bone health, with decreased bone strength and bone mineral density. This may be due to the body's adaptation to ketosis, and more research is needed to fully understand this potential complication.

Increased Risk of Chronic Diseases and Early Death

There is ongoing debate about the keto diet's effect on the risk of chronic illnesses, such as heart disease and cancer. Some evidence suggests that high-fat, low-carb diets focused on animal foods may lead to adverse health outcomes, while diets emphasizing vegetable sources of fats and proteins provide benefits. More research is needed to understand the long-term effects of the keto diet and its potential impact on chronic disease risk and mortality.

Weight gain

When you stop following a keto diet, you might gain weight. However, this is not inevitable and depends on several factors, including how your body metabolises carbs, the rest of your diet, exercise, and more.

Water Weight

Much of the weight lost when initially on a keto diet is water weight. When you reintroduce carbs, you also introduce additional water; with every gram of carbs, you get 4 grams of water. This can make you feel like you've gained a lot of weight rapidly, though much of it is probably water retention. This type of water weight gain applies to everyone coming off keto, but those who have been on it for a shorter period and lost a small amount of weight may notice it more.

Calorie Intake

The keto diet can be very low in calories, and a very low-calorie diet equals weight loss, sometimes in a short amount of time. But when weight comes off quickly, it can go back on quickly. To help maintain healthy weight loss, seek the advice of a local registered dietitian.

Fat Intake

Even when you stop keto, it's important to keep an eye on your fat intake. If you increase your fat intake when you increase your carbs, you may end up eating too many calories.

Carb Types

When reintroducing carbs, it's best to opt for carbs from healthy sources like whole grains, beans, fruits, and starchy veggies. Avoid highly processed grains and sugars, as these contribute to weight gain and inflammation.

Nutritional deficiencies

Calcium Deficiency

People on long-term keto diets often lose too much calcium through their urine, and the high-fat content of the diet can lead to acidic urine. This can increase the risk of kidney stones. To address this, work with your doctor to monitor your kidney health through regular urinalysis. They may also prescribe potassium citrate to reduce the risk of kidney stones. Include more keto-friendly foods high in calcium, such as sardines, salmon, spinach, and turnip greens.

Magnesium Deficiency

Magnesium is important for energy production and the proper functioning of nerve cells and the brain. Symptoms of magnesium deficiency include muscle cramps, headaches, anxiety, nervousness, and constipation. To address this deficiency, work with your doctor to test your magnesium levels and correct any deficiencies. Include magnesium-rich, low-carb foods like avocados, almonds, spinach, and salmon in your diet. Magnesium supplements can also help.

Iron Deficiency

Iron is needed for energy production and the formation of red blood cells. The keto diet can lead to reduced iron absorption due to the high-fat content. Ask your doctor to check your ferritin levels to monitor your body's iron storage. Improve absorption by consuming more vitamin C-rich foods like bell peppers and broccoli with iron-rich meals. Avoid drinking tea and coffee with meals as they hinder iron absorption.

Sodium Deficiency

The keto diet can lead to a decrease in insulin levels, which in turn causes the body to expel more sodium than usual. This can contribute to symptoms like constipation, headache, muscle cramps, diarrhea, and weakness, commonly known as the "keto flu." To alleviate these symptoms, increase your salt intake until your body adjusts to the higher salt loss.

Potassium Deficiency

Like sodium, potassium loss is common during the initial weeks of a keto diet and can contribute to the flu-like symptoms. Potassium is important for fluid balance, maintaining blood pressure, and nerve and muscle communication. Include potassium-rich, low-carb foods like spinach, cabbage, parsley, walnuts, hazelnuts, and Brazil nuts in your diet.

Selenium Deficiency

Selenium plays a crucial role in heart health, reproduction, thyroid hormone production, and protecting the body from oxidative stress. The keto diet can lead to lower selenium levels due to the typically lower selenium content in high-fat foods. Include selenium-rich, low-carb foods like Brazil nuts, sardines, and shrimp in your diet.

Carnitine Deficiency

Carnitine is a compound that helps transport fatty acids to the mitochondria for energy production. The keto diet can lead to increased carnitine use, and in some cases, deficiency. If you experience fatigue and muscle weakness while on the keto diet, consult your doctor to test your carnitine levels. Supplementation may be necessary to ensure efficient fat burning.

Transitioning off keto

Transitioning off the keto diet can be challenging, but there are ways to do it healthily and effectively. Here are some tips to help you navigate this transition:

Have a plan

It's important to have a strategy for what you will eat and how you will reintroduce carbs. This will help you avoid falling back into old habits and ensure a smooth transition. Consider consulting a dietitian for guidance in developing a plan that aligns with your goals and needs.

Start with unprocessed carbs

When reintroducing carbs, opt for plant-based and whole-food sources such as whole grains, beans, legumes, fruits, and non-starchy vegetables. These options are more nutritious and will provide your body with essential fibre and antioxidants.

Go slow and gradual

Introduce carbs slowly and gradually to avoid gastrointestinal distress and give your body time to adjust. Start by adding carbs to one meal per day for a few weeks, then gradually increase the frequency. This gradual approach will help you understand how your body responds and make the transition more manageable.

Focus on hard-to-digest carbs

Choose carbs that are high in protein and fibre, such as bean-based pasta, crackers with seeds, or sprouted bread. These carbs take longer to digest, preventing drastic spikes in blood sugar and helping you feel fuller for longer.

Be mindful of sugar intake

The keto diet naturally reduces sugar cravings. When transitioning off keto, be cautious about consuming too much added sugar. Aim for options with minimal added sugars, and be mindful of naturally occurring sugars in honey and certain fruits.

Increase your protein intake

Consider incorporating more lean proteins into your diet, such as beans, tofu, chicken, fish, and lean cuts of red meat. This will help boost the thermic effect of food, which is the number of calories required to digest a particular food group.

Monitor your progress

Pay close attention to how your body responds to the transition. Make adjustments as needed, especially if you notice unwanted weight gain. You may need to reduce your carb intake or make other modifications to maintain a healthy balance.

Remember that transitioning off keto is a process, and it may take some time for your body to adjust. Listen to your body, be mindful of your choices, and don't be afraid to seek professional guidance if needed.

Keto cycling

Some people find keto cycling helpful in managing their cravings for higher-carb foods and making the keto diet more sustainable. However, it is important to note that keto cycling may not be suitable for everyone. It can be challenging to maintain ketosis during the cycling pattern, and there is a potential for digestive issues due to regular fluctuations between high and low carb intake. Additionally, individuals with diabetes, especially those requiring insulin therapy, should proceed with caution as keto cycling can cause significant fluctuations in blood sugar levels.

Before incorporating keto cycling, it is recommended to follow a standard keto diet for a few weeks to allow the body to adapt to burning fat for fuel. When implementing the keto cycling pattern, it is crucial to focus on whole foods and healthy carbohydrates during both the keto and non-keto phases. It is also important to track your body's response to the cycling pattern and make adjustments as needed.

While keto cycling may offer some benefits, such as improved adherence to the keto diet and more flexibility in food choices, it is not a magic solution. It still requires planning, preparation, and a clear understanding of your body's needs and goals. Consulting with a healthcare provider or registered dietitian is essential to ensure that keto cycling aligns with your health and weight loss objectives.

Frequently asked questions