Keto Boost: Safe Weight Loss Or Dangerous Fad?

The keto diet is a popular weight loss program that promotes ketosis, a metabolic state in which the body burns fat for fuel instead of carbohydrates. While the keto diet has gained traction for its purported benefits, including weight loss and increased energy, it has also raised concerns about its safety and effectiveness. The diet involves significantly reducing carbohydrate intake and increasing fat consumption, which can lead to a range of side effects, such as the keto flu, digestive issues, and increased heart rate. Additionally, the use of keto supplements, such as pills and powders, is controversial due to their potential health risks and questionable effectiveness. This topic explores the safety and efficacy of the keto diet and associated supplements, highlighting the importance of consulting a healthcare professional before adopting this dietary approach.

Ketosis is likely safe for most people, but it can have negative effects

Ketosis is a natural metabolic state that occurs when the body doesn't have enough carbohydrates to burn for energy. Instead, it burns fat and makes ketones, which it can use as fuel. This can be achieved by following a low-carb, high-protein, or ketogenic diet. While ketosis is likely safe for most people, especially under a doctor's supervision, it can have negative effects, especially at the beginning.

One of the more common side effects of ketosis is the "keto flu," a set of symptoms that resemble the flu, such as decreased physical performance, aches, exhaustion, and constipation. These symptoms usually subside within a few days. Bad breath, often described as fruity and slightly sweet, is another common side effect caused by acetone, a ketone produced by the liver during fat metabolism. Leg muscle cramps may also occur due to dehydration and loss of minerals, as ketosis causes a reduction in water weight.

Ketosis may also cause digestive problems, including constipation and, less commonly, diarrhea. Some people experience an increased heart rate, which can be due to dehydration, low salt intake, or consuming too much coffee. Other less common side effects include ketoacidosis, kidney stones, raised cholesterol levels, fatty liver, and hypoglycemia.

To minimize the potential side effects of ketosis, it is recommended to drink plenty of water, consume enough salt, increase mineral intake, and avoid intense exercise during the initial phase. It is also advisable to start with a low-carb diet before transitioning to a ketogenic diet and to ensure adequate fiber intake.

While ketosis can be safe for most people, it is not suitable for everyone. It is important to consult with a healthcare provider before starting a ketogenic diet to ensure it is a good option for your individual needs and to minimize the risk of adverse effects.

The keto diet may cause the 'keto flu'

The keto diet may cause the keto flu.

The keto diet is a low-carb, high-fat diet that has gained popularity for its benefits in weight loss and increased energy. However, one of its side effects is the so-called "keto flu". This is a set of symptoms that resemble the flu and can include aches, cramping, exhaustion, diarrhoea, constipation, and general weakness. These symptoms typically occur during the first few days of starting the keto diet, and they are believed to be a result of dehydration and the body adapting to burning fat and ketones instead of carbohydrates.

To mitigate the effects of the keto flu, it is important to stay hydrated by drinking plenty of fluids and replacing lost electrolytes. Getting enough salt, increasing mineral intake, and avoiding intense exercise can also help. Additionally, starting with a low-carb diet before transitioning to a full keto diet may ease the symptoms.

The keto flu is not an official medical condition, but it can cause discomfort and discourage people from continuing with the keto diet. However, it usually passes within a few days, and the potential benefits of the keto diet may outweigh the temporary discomfort for some individuals.

It is important to note that the keto diet may not be suitable for everyone, and it is always recommended to consult with a healthcare professional before starting any new diet, especially one as restrictive as the keto diet.

Ketosis may cause digestive issues

Starting a ketogenic diet can have an effect on a person's stomach and intestines, causing gastrointestinal issues. These issues are among the most common side effects of switching to keto. Constipation, diarrhea, bloating, abdominal cramps, and pain are all possible unpleasant digestive symptoms.

Causes of Digestive Issues

Dietary Changes

If the switch to a keto diet dramatically changes the way you eat, you are more likely to have digestive symptoms. This is especially true if you are consuming a lot of fat and very few carbohydrates. Some people may find that their body struggles to adjust to the high-fat content of this diet.

Dairy

Consuming a greater amount of dairy when beginning a keto diet may lead to diarrhea and other gastrointestinal issues. As whole dairy products are high in fat, people starting on a keto diet may consume more of these than they previously did. This dietary change may reveal an intolerance to dairy, common symptoms of which are diarrhea, bloating, and gas.

Artificial Sweeteners

During a keto diet, people may consume more artificial sweeteners and sugar alcohols than usual if they try to find low-carb alternatives to items that they previously consumed. Research has found that excessive consumption of certain artificial sweeteners can cause a laxative effect, leading to diarrhea.

Bile

To break down fat, the liver needs to produce bile. A diet high in fat requires the liver to release extra bile. As bile is a natural laxative, an excessive amount may push waste through the digestive tract quicker than usual, leading to diarrhea.

Fibre

The keto diet may be lower in fibre, as it eliminates high-carb foods like fruits, starchy vegetables, grains, and legumes. Insufficient fibre intake could increase your risk of constipation.

Gut Microbiome

Some research notes that the keto diet could damage the concentration and composition of your gut bacteria. One study linked a high-fat diet to several unfavourable gut changes, including increased inflammation and reduced beneficial fatty acids. Another study showed that 3 months of the keto diet damaged gut microbiome composition in children with epilepsy, compared with a control group.

Relieving Digestive Issues

If you are experiencing gastrointestinal issues due to a keto diet, there are several things you can try:

• Eating more fibre: Fibre can help relieve constipation or diarrhea. Greens, cucumber, broccoli, and cabbage are some high-fibre foods that are suitable for a keto diet.
• Eating less dairy: As mentioned earlier, eating less dairy may help relieve digestive issues related to dairy intolerance.
• Easing into the diet: A sudden change in diet may disrupt the gastrointestinal bacteria. Slowly reducing carbs and increasing fats may help the body adapt better.
• Staying hydrated: Drinking water and sugar-free electrolyte beverages can help replace lost fluids and electrolytes.
• Adding probiotics and prebiotics: Taking a probiotic supplement or increasing the intake of probiotic- and prebiotic-rich foods may effectively support gut bacteria during a keto diet and reduce gastrointestinal effects.
• Eating fermented foods: Eating fermented foods, such as sauerkraut and kimchi, can help improve digestion, possibly reducing constipation or diarrhea.
• Decreasing the intake of sugar substitutes: Cutting back on sugar substitutes may help relieve gastrointestinal symptoms.
• Drinking mineral water: A keto diet increases your need for electrolytes, and research shows that fluids may be just as important as fibre in relieving constipation.
• Reducing fibre intake: If you previously ate a lot of fibre but have cut down on keto, reducing fibre intake may help relieve symptoms.
• Reducing FODMAPs: FODMAPs are types of fibres found in some low-carb keto staples like cauliflower, broccoli, garlic, onions, and cabbage. Some people are sensitive to FODMAPs, and reducing them can help manage problems like diarrhea, flatulence, and bloating.

When to See a Doctor

If you are experiencing severe, long-lasting, or painful gastrointestinal symptoms, it is best to seek medical attention.

Keto supplements may mess with your metabolism

Keto diet supplements are marketed as a way to achieve ketosis within "three days," "fuel performance," and "clear brain fog." However, these supplements can have unintended consequences for your health and metabolism.

Ketones and Metabolism

When your body is in a starvation state, it uses ketones for energy, converting them into glucose. In this state, ketones also stimulate an increase in leptin, the hormone that makes you feel full, and a decrease in ghrelin, the hormone that stimulates your appetite. Taking supplemental ketones will likely decrease your appetite by raising blood levels of ketone bodies.

The problem arises when you stop taking the supplements and the appetite-suppressing hormones increase significantly, making you feel hungrier than before you started the keto diet. This can lead to a frustrating cycle of dieting and weight gain.

Electrolyte Supplements and Dehydration

Electrolyte supplements are commonly recommended for keto dieters to offset the dehydrating effects of the diet. However, these supplements can be extremely expensive, and you can achieve the same effect by simply increasing your sodium intake through table salt or drinking additional fluids.

MCT Oil and Digestion

Some keto supplements contain MCT oil (medium-chain triglycerides), which are fat sources that take less time to digest. However, MCT oil can cause nausea, vomiting, diarrhea, and constipation in many people. Unless prescribed by a physician, dietary supplements also come with their own safety risks.

Nutritional Deficiencies and Chronic Disease

The keto diet restricts fruits and vegetables, which can lead to nutritional deficiencies. While keto supplements claim to provide important nutrients like potassium, magnesium, and calcium, they are in much smaller amounts than you would get from actual produce. This can induce oxidative stress and increase the risk of chronic diseases, including heart disease and cancer.

In conclusion, while keto supplements promise quick results, they can have negative effects on your metabolism, digestion, and overall health. A more sustainable and healthier approach to weight loss is to focus on whole foods, increase vegetable and fruit intake, and make shifts towards healthier eating habits that promote physical, mental, and psychological well-being.

Ketosis may cause kidney stones

There are several reasons why a keto diet may cause kidney stones. Firstly, keto diets are usually lacking in vegetables and severely lacking in fruit. Fruits and vegetables play a crucial role in kidney stone prevention. During the metabolism of fruits and vegetables, the body produces alkali, which helps neutralize the acid produced from protein metabolism. High levels of urine acid increase the likelihood of the most common types of kidney stones.

Another reason for the link between keto and kidney stones is the low urine citrate levels associated with keto diets. Citrate is a powerful inhibitor of kidney stone formation, and fruit is a significant source of citrate in the diet.

Additionally, keto diets may cause low urine potassium levels due to the restricted intake of fruits and vegetables. Potassium is an inhibitor of kidney stone formation, and a diet rich in fruits and vegetables can help increase urine potassium levels.

Excessive protein intake on keto diets can also contribute to kidney stone formation. High protein intake causes a drop in urine pH, leading to increased levels of uric acid and calcium oxalate, which are common components of kidney stones.

Furthermore, keto diets may not provide enough calcium, as milk and yogurt are typically not included. Calcium-rich foods are essential for kidney stone prevention and bone health.

Finally, possible changes to gut bacteria caused by keto diets could also be a factor in kidney stone formation. The impact of a keto diet on the gut microbiome is an area of ongoing research.

Frequently asked questions