Keto Diet: Safe Weight Loss Method?

The ketogenic, or keto, diet is a low-carb, high-fat eating plan that has gained popularity for its weight-loss benefits. The diet involves drastically reducing carbohydrate intake and replacing it with fat, forcing the body to use fat from food or its own stores as energy instead of glucose. While the keto diet has been shown to aid weight loss, there are some concerns about its safety and sustainability. In this article, we will explore the potential benefits and risks of the keto diet and discuss whether it is a safe and effective way to lose weight.

The keto diet can cause nutrient deficiency

The ketogenic diet is a low-carb, high-fat approach to eating that has gained popularity as a weight-loss tool. The diet involves drastically reducing carbohydrate consumption and replacing it with fat, forcing the body to use fat from food or stored fat as an energy source instead of glucose.

One of the major criticisms of the keto diet is that its very low-carb intake can leave people vulnerable to nutrient deficiencies. The diet restricts foods that are rich sources of magnesium, such as whole grains, fruits, and beans. Magnesium is essential for metabolism, fluid balance, bone health, and muscle health.

In addition, when the body adapts to the keto diet, the kidneys may start getting rid of water, which can lead to a deficiency in crucial electrolytes such as potassium, magnesium, sodium, and phosphorus. The keto diet also tends to be low in fiber, which can cause digestive problems. Fiber-rich foods like whole grains, fruits, and vegetables are often not included in a keto diet.

Furthermore, the keto diet limits starchy vegetables like sweet potatoes and squash and eliminates many fruits, which may restrict the variety of nutrients, vitamins, and phytochemicals obtained from food.

Research has shown that people following low-carb diets like keto often develop nutrient deficiencies in minerals such as iron and magnesium, which are found in whole grains. A study of a 3-day planned ketogenic diet that included nutrient-dense foods found that out of 24 micronutrients evaluated, 19 were below the Dietary Reference Intakes (DRI) standards, with 11 provided at less than 50% of the DRI. These included Thiamin (B1), Folate (B9), Pantothenic Acid (B5), Calcium, Copper, Iron, Magnesium, Manganese, Molybdenum, Selenium, and Zinc.

Therefore, it is important for those on the keto diet to ensure adequate nutrient intake, either through supplementation or by including nutrient-rich foods in their diet.

It may lead to liver problems

The ketogenic diet is a high-fat, low-carb, and moderate-protein diet that can lead to weight loss. However, it may also have some adverse effects on the liver and could lead to nonalcoholic fatty liver disease (NAFLD). NAFLD is a condition where excess fat is stored in the liver, and it is estimated to affect about 25% of the population in Western countries and up to 1 billion people worldwide. While NAFLD was previously seen in people who consumed large amounts of alcohol, it is now mostly caused by other factors, such as excess energy intake, refined carbs, and sedentary lifestyles.

The keto diet may lead to NAFLD due to the high-fat content and rapid weight loss it promotes. Research in mouse models has shown a link between the keto diet and the development of NAFLD. This is because the keto diet can cause an increase in blood cholesterol levels and induce elevations in liver enzymes, which can lead to fatty liver disease. In addition, the extreme limitation of carbohydrates in a ketogenic diet can impact micronutrient intake and gut health, as it eliminates whole grains, fruits, and starchy vegetables that are good sources of vitamins, minerals, and fiber.

The symptoms of NAFLD typically go unnoticed until the disease has progressed to a more serious stage, such as nonalcoholic steatohepatitis (NASH) or cirrhosis. It is often referred to as a "silent killer" because it usually causes no pain or other symptoms. However, some signs of NAFLD may include abdominal swelling, loss of appetite, and jaundice.

If you are considering the keto diet, it is important to consult with a doctor or dietitian, especially if you have any medical issues or are taking medication. While the keto diet may lead to weight loss, it is important to be aware of the potential risks associated with it, including the development of NAFLD.

There is a risk of kidney problems

The keto diet may stress your kidneys and cause kidney stones. This is because a high intake of animal foods can cause your blood and urine to become more acidic, leading to increased excretion of calcium in your urine. This can be prevented by supplementing with potassium citrate.

Some studies also suggest that the keto diet reduces the amount of citrate that is released in your urine. Given that citrate can bind to calcium and prevent the formation of kidney stones, reduced levels of it may also raise your risk of developing them.

Additionally, people with chronic kidney disease (CKD) should avoid keto, as weakened kidneys may be unable to remove the acid buildup in the blood that results from these animal foods. This can lead to a state of acidosis, which can worsen the progression of CKD.

The keto diet can also be dangerous for people with kidney disease, as they may need to follow a low-protein diet, which may not align with the type of keto diet being followed.

High-protein keto diets may also hasten kidney failure and cause other medical problems in patients with kidney disease.

The keto diet can cause constipation

The keto diet is a popular weight-loss strategy, but it can lead to constipation, especially when first starting the diet. This is due to a few factors:

Fewer carbs and more fat

The keto diet involves a drastic reduction in carbohydrate intake, which can lead to a lower intake of fibre. Carbohydrates like fruits and whole grains are common sources of fibre, and transitioning to a low-carb diet can lead to digestive issues like constipation.

High-fat content

Some people may struggle with the very high fat content of the keto diet, which can also cause gastrointestinal upset.

Not consuming enough low-carb, high-fibre foods

On the keto diet, only about 5-10% of the food you eat is made up of carbs. However, it's important to ensure that those carbs come from nutritious, high-fibre sources like non-starchy vegetables and limited amounts of berries.

Dairy and reduced water intake

The keto diet can also lead to increased dairy consumption, which can cause constipation due to lactose, the sugar found in milk, being difficult to digest. Additionally, with fewer fruits and vegetables in the diet, water intake may decrease, leading to dehydration and an imbalance of electrolytes, which can further contribute to constipation.

How to treat and prevent constipation on the keto diet

To treat and prevent constipation while on the keto diet, it is recommended to:

• Gradually introduce more fats and proteins while reducing carbs.
• Ensure adequate water intake.
• Include high-fibre, low-carb foods like non-starchy vegetables, berries, artichokes, and blueberries.
• Consider bowel training, a method where you pass stools at the same time every day.
• Speak to a healthcare professional if constipation persists despite home remedies and treatments.

It may cause fuzzy thinking and mood swings

The keto diet may cause fuzzy thinking and mood swings. The brain functions optimally when it uses glucose, derived from healthy carbohydrates, as its energy source. Low-carb diets like keto may lead to confusion and irritability as the brain is forced to adapt to using ketones for energy instead.

The transition period to a state of ketosis, where the body burns fat for energy instead of glucose, can be challenging. This period, known as "keto flu," is characterised by symptoms such as poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort, and poor exercise performance. These symptoms can affect cognitive abilities and mood, potentially impairing decision-making and emotional regulation.

While some people may experience these negative side effects, others may find that their mental clarity and mood improve while on the keto diet. Some research suggests that the keto diet can increase focus and energy levels, indicating that the brain may, in some cases, function more efficiently on ketones than on glucose.

The impact of the keto diet on cognitive function and mood is complex and may vary from person to person. However, it is essential to be aware of the potential for fuzzy thinking and mood swings when considering this diet. For some individuals, the benefits of weight loss and improved metabolic health may outweigh these temporary side effects.

It is always recommended to consult a doctor or registered dietitian before starting any new diet, especially one as restrictive as keto, to ensure it is safe and suitable for your individual needs and health status.

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