Keto And Naturopathy: A Healthy Match?

The ketogenic diet, or keto, is a high-fat, low-carb approach to eating that has become popular for weight loss. While it can be effective for quick weight loss, it is not without its risks. The diet is extremely regimented and can be tough to stick to. It can also lead to nutrient deficiencies, constipation, kidney stones, and serious muscle loss. The keto diet is also high in saturated fat, which has been associated with adverse health effects, including an increased risk of heart disease.

Keto is not suitable for everyone. It is not recommended for those with kidney or liver problems, for example. It can also be dangerous for people with diabetes, as it may cause hypoglycaemia.

If you are considering the keto diet, it is important to consult a healthcare professional first.

Keto may lead to high cholesterol and an increased risk of heart disease

The keto diet is a high-fat, low-carbohydrate eating plan that has been proven to be effective in treating epilepsy and aiding weight loss. However, there are concerns about its potential negative impact on cardiovascular health.

The keto diet typically consists of 70-80% fat, 10-20% protein, and only 5-10% carbohydrates. This means that the body is deprived of carbohydrates, which are the brain's primary source of energy. Instead, the body enters a state of ketosis, where it burns fat for energy. While this can be beneficial for weight loss, it can also lead to an increase in cholesterol levels, particularly LDL or "bad" cholesterol.

LDL cholesterol contributes to the buildup of fatty deposits in the arteries, known as atherosclerosis. Over time, this buildup can narrow the arteries and restrict blood flow to the heart, increasing the risk of heart disease, heart attack, and stroke. As the keto diet is typically high in saturated fats, which are linked to higher LDL cholesterol levels, there is a concern that the diet may increase the risk of heart disease.

Research on the impact of keto on cholesterol and heart health has yielded mixed results. Some studies have shown that the keto diet can lead to a decrease in total cholesterol and LDL cholesterol levels, while others have found an increase in LDL cholesterol. However, it is important to note that the type of fat consumed while on the keto diet may play a role in cholesterol levels. Consuming mostly unsaturated fats, such as plant-based oils, fatty fish, and nuts, may help improve cholesterol levels and reduce the risk of heart disease.

In conclusion, while the keto diet can be effective for weight loss and has been shown to have neuroprotective effects, more research is needed to fully understand its impact on cholesterol and heart health. Due to the potential risks involved, it is essential to consult a healthcare professional before starting the keto diet or any other dietary regimen.

The keto diet can be difficult to follow and can take the joy out of eating

The keto diet is a high-fat, low-carb approach to eating that has become one of the most popular ways to lose weight. However, it is extremely regimented and very difficult to stick to. For example, a single baked potato and one slice of bread could constitute an entire day’s worth of carbohydrates.

The diet is so restrictive that it can take the joy out of eating. Christy Brissette, a private-practice dietitian in Chicago, notes that many of her patients like the diet because of its strictness. She says:

> Some of my clients feel that the keto diet works for them because it doesn't involve any calorie counting, and the rules are simple to understand. They feel they have strict parameters that can take the guesswork out of dieting.

However, adherence to a keto diet food list isn’t always great. A review found that only 45% of participants were able to follow the approach as prescribed. Brissette says she has witnessed similar responses:

> In my opinion, the keto diet isn't sustainable and takes the joy and fun out of eating.

The keto diet is also associated with a range of health risks, including an increase in "bad" LDL cholesterol, which is linked to heart disease. Other potential risks include nutrient deficiency, liver problems, kidney problems, constipation, fuzzy thinking and mood swings.

Keto may cause serious muscle loss

The ketogenic diet is a low-carb, high-fat diet that has been around since the 1920s as a treatment for epilepsy. Today, it is also touted as a remedy for weight loss and other ailments. While the keto diet can be effective for quick weight loss, it is not without its risks. One possible side effect of the keto diet is serious muscle loss.

Muscle Loss on the Ketogenic Diet

Muscle loss on the ketogenic diet is an ongoing area of research. Some studies suggest that people on the ketogenic diet lose muscle even when they continue resistance training. This may be because protein alone is less effective for muscle building than protein and carbohydrates together after exercise. A small study found that people who followed the keto diet for three months lost about the same amount of body fat and had similar muscle mass changes as people following normal diets. However, the folks on keto did lose more leg muscle.

Consequences of Muscle Loss

Loss of muscle mass as we age has serious consequences. Muscle is metabolically active and helps boost daily energy expenditure and mitigate age-related weight gain. Losing muscle mass can decrease functional strength and heighten the risk of falls, which are the top cause of death from injury in older populations.

Preventing Muscle Loss on Keto

So, how can you avoid muscle loss on the keto diet? Here are some tips:

• Consume optimal amounts of protein for your body: Protein is essential for building muscle. While experts suggest that an active person should get between 0.7 to 0.9 grams of protein per pound of body weight to build muscle, some literature has proposed that people can stay in ketosis while consuming around 1 gram of protein per pound of body weight.
• Prioritize strength training in your workouts: Muscle building doesn't happen when we're sedentary. Exercise is necessary to build muscle, specifically strength training and resistance training. Aim to train at least twice a week and with heavier loads and fewer reps.
• Don't cut carbs completely: Carbs get a bad rap, but not all carbs are created equal. Choose healthy carbs and aim to get about 50 grams of carbs a day from foods like unsweetened coffee and tea, cocoa and dark chocolate, nuts and seeds.

The keto diet can lead to dehydration and a loss of electrolytes

The keto diet is a low-carb, high-fat diet. This means that the body burns fat for energy instead of glucose, which comes from carbohydrates. As a result, the body enters a state called ketosis, where it produces ketones to burn fat. This process leads to a loss of water and electrolytes, causing dehydration.

Electrolytes are essential for the body to function properly, as they help the body absorb and utilize nutrients. A loss of electrolytes can lead to dehydration, which can have unpleasant symptoms such as muscle cramps, headaches, fatigue, constipation, increased thirst, and hunger.

The keto diet can cause an imbalance in electrolytes because it involves eliminating carbohydrates. Carbohydrates help the body retain water and sodium, which are necessary for staying hydrated. When on a keto diet, it is common to sweat and lose electrolytes such as sodium, magnesium, potassium, and calcium.

The risk of dehydration is higher when first starting the keto diet because the body is undergoing significant changes in how it handles water and electrolytes. It is crucial to maintain proper hydration levels and electrolyte balance to avoid dehydration and its associated symptoms.

• Start your day with a glass of water and drink around eight glasses of water throughout the day.
• Keep a full glass of water nearby to remind yourself to drink.
• Use a tracking cup or download an app to monitor your daily water intake.
• Stay hydrated with low-sugar broths, juices, sports drinks, and popsicles, in addition to water.
• Eat whole foods like leafy vegetables, nuts, seeds, avocados, cucumbers, and celery, which are high in water and electrolytes.

It is recommended to consume at least 2-3 liters of fluid per day while on a ketogenic diet. However, when following the keto diet, it is crucial to increase your water intake to compensate for the loss of water due to ketone production.

In addition to water, electrolytes play a vital role in hydration. The most important electrolytes for hydration are sodium, potassium, magnesium, and calcium. It is important to be aware of your electrolyte levels and ensure you are getting enough of these minerals, especially salt.

Some easy ways to increase your electrolyte intake include:

• Salt/electrolyte tablets
• Lite salt, which has a higher potassium-to-sodium ratio than regular salt
• Salting your food
• Drinking mineral water, which is a good source of magnesium and calcium

The keto diet may cause kidney stones

The keto diet can be dangerous for people with kidney disease, as people with kidney disease need to follow an individualized diet prescribed by their doctor. According to Davita Kidney Care, people with kidney disease often need to consume a low-protein diet, which may not align with the type of keto diet being followed.

The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation. The diet is also associated with an increase in "bad" LDL cholesterol, which is linked to heart disease.

The kidneys help metabolize protein, and the keto diet may overload them. The current recommended intake for protein averages 46 grams per day for women and 56 grams for men.

To prevent kidney stones, it is recommended to speak with a healthcare practitioner about supplementing with potassium citrate.

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