Keto For Men: Is It A Bad Idea?

The ketogenic diet, commonly known as the keto diet, is a popular weight-loss method that involves a low-carbohydrate, high-fat approach. While it promises quick weight loss, the keto diet is not without its risks and side effects. The diet restricts carbohydrate intake to less than 50 grams per day, which can be challenging to adhere to and may lead to various health issues. This paragraph will discuss the potential dangers of the keto diet, especially for men, and explore whether it is a sustainable and healthy approach to weight loss.

Nutrient deficiencies

The ketogenic diet is a high-fat, low-carbohydrate, and moderate-protein eating pattern. It is different from other low-carb diets, which focus on protein. A keto diet centres on fat, which supplies as much as 90% of daily calories.

The keto diet is associated with a number of nutrient deficiencies. McManus, a contributor to Harvard Health Publishing, says that if you're not eating a wide variety of vegetables, fruits, and grains, you may be at risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C.

A ketogenic diet is typically low in fibre, which is needed for healthy intestinal function, nutrient absorption, and immune function. It is also usually low in vitamin K, linolenic acid, and most water-soluble vitamins.

A keto diet may also lead to a deficiency in potassium, a mineral important for electrolyte balance and blood pressure control. This is because the diet restricts carbohydrate intake, and fruits, whole grains, and starchy vegetables are good sources of potassium.

According to a study by Freedman et al., a ketogenic diet is often low in thiamin, folate, vitamin A, vitamin E, vitamin B6, calcium, magnesium, iron, and potassium.

A study by Zupec-Kania and Spellman found that a ketogenic diet is reported to have multiple micronutrient shortfalls, often lacking in vitamin K, linolenic acid, and water-soluble vitamins excluding vitamin B12.

A study by Liu found that ketogenic diets are typically low in vitamin B1, vitamin B6, vitamin B7, vitamin B12, calcium, iron, magnesium, and phosphorus.

How to Prevent Nutrient Deficiencies on a Keto Diet

According to Popa, a doctor writing for Core Med Science, it is possible to prevent and correct nutrient deficiencies while on a keto diet. Popa recommends including the following foods in your diet:

• Grass-fed, pastured meat
• Poultry
• Wild-caught fish
• Liver (and cod liver oil)
• Spinach
• Kale (green leafy vegetables)
• Nuts
• Seeds

Kidney problems

The keto diet may stress your kidneys and put you at risk of developing kidney stones. This is because a high intake of animal products can cause your blood and urine to become more acidic, leading to increased excretion of calcium in your urine. 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 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 chronic kidney disease. Lower-protein diets are often recommended for individuals with chronic kidney disease, while the keto diet is moderate to high in protein.

A high-protein diet can cause intraglomerular hypertension, leading to glomerular hyperfiltration, injury, and proteinuria. In a population study of 1522 individuals aged 45 to 64, it was found that those who consumed more protein had a lower estimated glomerular filtration rate after 12 years, regardless of whether they had chronic kidney disease or not.

Furthermore, the ketogenic diet has been linked to an increased decline in kidney function for those who already have chronic kidney disease. When you eat a high-protein diet, the kidney must work harder because of increased blood flow to the filtrating unit of the kidney, which leads to the progression of chronic kidney disease.

If you have or are at risk of kidney disease, it is recommended that you consult a doctor or nephrologist about dietary modifications.

High cholesterol

The keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. The high saturated fatty acid content of this diet regimen may lead to increasing total cholesterol and low-density lipoprotein (LDL) cholesterol levels. Previous studies have shown only a modest, transient elevation in cholesterol in the average ketogenic diet participant without a clear impact on atherosclerotic cardiovascular disease (ASCVD). However, some individuals may experience a much more significant increase in LDL-cholesterol levels when on a ketogenic diet.

To prevent high cholesterol on the keto diet, it is recommended that patients consume more polyunsaturated and monounsaturated fats, which are much better for the body. Patients should try to eat more lean meats and fish like salmon. Polyunsaturated fats reduce the amount of bad cholesterol in the bloodstream and deliver vitamins like Vitamin E to the body. Plant-based oils like sunflower and corn oil are full of polyunsaturated fats. Monounsaturated fats reduce the risk of heart disease and stroke and lower cholesterol. Olive oil and peanut oil are examples of monounsaturated fats.

Dehydration

The keto diet involves cutting carbs and eating fat. When the body shifts into this metabolic state of burning fat for fuel, the liver creates ketones. These are water-soluble compounds made of fatty acids. The body will use ketones for energy, releasing them into the bloodstream. However, ketones have a diuretic effect, making you urinate more often and lose water.

Additionally, as your body switches away from using carbs as fuel, the liver also releases its glycogen stores. This form of glucose is stored with lots of water, which exits the body through urine, leading to dehydration. A low-carb diet also leads the body to produce less insulin. Less insulin in the bloodstream signals your kidneys to excrete sodium at a higher rate.

The keto diet can also cause you to eat lower amounts of salt than the standard American diet. Since sodium helps the body retain water, getting less of it can cause your body to not hang on to as much fluid.

All of these factors can lead to dehydration and the dreaded "keto flu", which includes symptoms such as dehydration, fatigue, headaches, and nausea.

To avoid dehydration on the keto diet, it is important to drink plenty of water and other fluids. It is recommended to drink at least 2-3 liters of water per day, or half of your body weight in ounces. You can also incorporate electrolyte-rich foods and drinks into your diet, such as leafy greens, avocados, nuts, low-sugar broths, and sports drinks.

Some other tips to avoid dehydration on the keto diet include:

• Starting your day with a glass of water and trying to drink throughout the day
• Keeping a full glass of water nearby
• Buying a tracking cup or downloading a water-tracking app
• Eating whole foods with a high water content, such as leafy vegetables, avocados, cucumbers, and celery
• Monitoring your urine color—it should be pale yellow or clear if you are well-hydrated

Digestive issues

The keto diet can cause a range of digestive issues, including constipation, diarrhoea, bloating, abdominal cramps and pain, and other gastrointestinal (GI) problems. These issues are often caused by the diet's low fibre content, increased dairy consumption, and reduced water intake.

Low Fibre Content

The keto diet eliminates high-carb foods like fruits, starchy vegetables, grains, and legumes, which are also high in fibre. This can lead to constipation, as fibre helps maintain bowel regularity. Insufficient fibre intake could also increase the risk of digestive disorders such as haemorrhoids, stomach ulcers, gastroesophageal reflux disease (GERD), and diverticulitis.

Increased Dairy Consumption

The keto diet includes a lot of dairy products, such as cheeses, yogurts, and creams, which are high in fat and protein. However, dairy can be hard to digest and can lead to bloating, gas, nausea, and constipation due to its lactose content.

Reduced Water Intake

With reduced consumption of fruits and vegetables, people on the keto diet may also unintentionally decrease their water intake. This can lead to dehydration and an imbalance of electrolytes, which can contribute to constipation.

Other Factors

The keto diet's high fat and low carb content may also lead to other gastrointestinal symptoms, such as nausea and bloating. Additionally, the increased consumption of artificial sweeteners and sugar alcohols on the keto diet may have a laxative effect, contributing to diarrhoea.

Relief and Prevention

To relieve and prevent digestive issues caused by the keto diet, it is recommended to:

• Increase water intake
• Add more dietary fibre, especially from low-carb, high-fibre foods like artichokes and blueberries or avocados and almonds
• Cut back on dairy
• Ease into the diet by slowly reducing carbs and increasing fats
• Increase consumption of probiotic and prebiotic-rich foods, such as sauerkraut and kimchi
• Decrease intake of sugar substitutes

Frequently asked questions