Keto Energy: Is It A Health Risk?

The keto diet is a popular, effective way to lose weight and improve health. It involves eating a low-carb, high-fat diet, which puts your body into a metabolic state called ketosis, where it burns fat for energy instead of glucose. While this can lead to increased energy levels, it can also cause side effects such as keto flu, which includes symptoms like upset stomach, headache, and fatigue, and constipation. The keto diet is also associated with an increased risk of heart disease due to higher levels of bad LDL cholesterol. Therefore, it is important to understand the potential benefits and risks of the keto diet before deciding if it is a suitable energy-boosting strategy for you.

Keto and the keto flu

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. This drastic reduction in carbohydrates can come as a shock to the body, and may cause withdrawal-like symptoms.

Symptoms of keto flu include:

• Headache
• Foggy brain
• Fatigue
• Irritability
• Nausea
• Constipation
• Diarrhea
• Trouble sleeping
• Muscle soreness
• Sugar cravings
• Poor focus and concentration
• Dizziness
• Stomach aches or pains

These symptoms can range from mild to severe and can last from a few days to several weeks, or even up to a month in extreme cases.

• Drink plenty of water: A keto diet can cause a rapid loss of water, increasing the risk of dehydration. Staying hydrated can help with symptoms like fatigue and muscle cramping.
• Replace electrolytes: The keto diet restricts many foods that are high in potassium, such as fruits, beans, and starchy vegetables. Consuming electrolytes can help reduce symptoms like muscle cramps, sleep issues, and headaches.
• Avoid strenuous exercise: Light activities like walking, yoga, or leisurely biking may improve symptoms.
• Get plenty of rest: Lack of sleep can cause levels of the stress hormone cortisol to rise, which can negatively impact mood and make symptoms worse.
• Transition gradually: Instead of quitting carbs cold turkey, slowly decrease your carbohydrate intake while gradually increasing your fat intake.

Keto breath

"Keto breath" is a common side effect of eating high-fat, low-carb meals. It is characterised by a fruity or sweet odour, which some compare to nail polish remover. This is caused by the presence of acetone, a type of ketone, in the breath. Ketones are chemicals produced by the body when it breaks down fats for energy instead of carbohydrates, a process known as ketosis. While it can be unpleasant, keto breath is a sign that the body has entered ketosis and is burning fat for fuel.

• Drink more water: This helps to flush out ketones through urination.
• Eat less protein: The breakdown of protein produces ammonia, which can contribute to bad breath.
• Chew sugar-free gum or suck on sugar-free mints: These can help to mask the odour and increase saliva production, which can help to reduce bacteria in the mouth.
• Brush your teeth frequently: This can help to dislodge food particles and reduce bacteria, improving breath.
• Slightly increase your carbohydrate intake: Producing fewer ketones may reduce the odour.

Keto and female hormones

The keto diet can have varying effects on female hormones, and while it may be beneficial for some women, it can also cause negative side effects for others. Here are some key points to consider:

Impact on Hormones

The keto diet, which involves a drastic reduction in carbohydrate intake, can lead to hormonal changes that may influence the menstrual cycle. A study published in the Journal of Obesity and Weight Loss Therapy in 2018 noted that keto disrupted women's hormonal systems due to low calorie and carbohydrate intake. As weight drops, estrogen levels tend to decrease, which can have implications for fertility, vaginal health, and bone health.

Menstrual Cycle Irregularities

Some women on the keto diet experience irregular periods or amenorrhea (absence of a menstrual cycle for 3 months or more). This is often linked to the quick weight loss associated with keto, as well as the stress that dietary changes can place on the body. However, it's important to note that these changes can also be influenced by other factors such as stress, exercise levels, and underlying health conditions.

Adrenal Hormones

The keto diet may also affect adrenal hormones. Studies suggest that low-carb diets can increase cortisol, the stress hormone. Chronically elevated cortisol levels can lead to health issues such as weight gain, anxiety, depression, and an increased risk of heart disease. Additionally, very low-carb diets may cause a drop in thyroid function, resulting in fatigue, weight gain, and low mood.

Perimenopause and Menopause

For women in perimenopause or menopause, the increase in cortisol and the potential decrease in estrogen could worsen symptoms. The keto diet may not be recommended for this stage of life as it can further deplete estrogen levels, which are already declining during menopause. Additionally, the decline in estrogen during menopause can lead to a reduction in bone mineral density, increasing the risk of osteoporosis.

Individual Variability

It's important to note that the impact of the keto diet on female hormones can vary from person to person. While some women may experience negative side effects, others may find that keto helps regulate their hormones and improves symptoms associated with conditions like polycystic ovary syndrome (PCOS). Individual factors such as genetics, age, stress levels, sleep, and activity levels can all influence how the body responds to the keto diet.

Recommendations

Before starting the keto diet, it is advisable to consult with a healthcare professional, especially if you have any underlying health conditions. Monitoring key health markers through lab testing before and during the diet can help identify potential issues. Additionally, some experts recommend a cyclical approach, such as keto cycling, which involves periods of higher carbohydrate intake to mitigate potential health risks.

Keto and nutrient deficiency

The keto diet is a popular way to lose weight, but it's important to be aware of how this diet can affect your body and whether you are getting all the essential vitamins and minerals you need to stay healthy.

The keto diet is a high-fat, low-carbohydrate, and moderate protein diet. It involves getting your body into a state of ketosis, where it burns fat instead of carbohydrates for energy.

Nutrient Deficiencies

The keto diet can lead to nutrient deficiencies, especially if it is followed for a prolonged period. This is because many high-carbohydrate foods like fruits, vegetables, grains, and legumes are rich sources of essential micronutrients. By restricting these food groups, the keto diet may not provide adequate amounts of certain nutrients.

Micronutrient Deficiencies

A number of studies have found that the keto diet may not provide optimal levels of many micronutrients. These deficiencies can include:

• Thiamin (B1)
• Folate (B9)
• Pantothenic Acid (B5)
• Biotin (B7)
• Vitamin D
• Vitamin E
• Calcium
• Magnesium
• Manganese
• Molybdenum
• Selenium
• Zinc
• Iron
• Chromium
• Iodine
• Potassium
• Sodium

Macronutrient Deficiencies

In addition to micronutrient deficiencies, the keto diet may also lead to inadequate intake of certain macronutrients, specifically fiber. Whole grains are eliminated on the keto diet, which can result in constipation.

Preventing Nutrient Deficiencies on the Keto Diet

• Eat nutrient-dense foods: Include a variety of keto-friendly foods that are rich in micronutrients, such as leafy greens, nuts, seeds, avocado, salmon, and grass-fed meat.
• Take supplements: Consider taking a multivitamin or specific supplements to ensure you are getting adequate amounts of vitamins and minerals.
• Monitor your diet: Work with a healthcare professional or dietitian to ensure your diet includes a wide range of nutrient-dense foods and meets your individual needs.

While the keto diet can be effective for weight loss, it is important to be mindful of potential nutrient deficiencies and take steps to prevent them. Maintaining adequate nutrient intake is crucial for your overall health and well-being.

Keto and kidney problems

The ketogenic diet is a low-carb, high-fat diet that is commonly used for weight loss. While the keto diet can be effective for quick weight loss, it is extremely regimented and difficult to stick to. It can also have several adverse effects on the body, including kidney problems.

The keto diet may stress your kidneys and increase the risk of kidney stones. This is because high-fat animal foods, such as meat and cheese, are staples of the keto diet. Eating large amounts of these foods can cause your blood and urine to become more acidic, leading to increased excretion of calcium in your urine. This can increase your risk of developing kidney stones.

Additionally, the keto diet may reduce the amount of citrate in your urine. Citrate can bind to calcium and prevent the formation of kidney stones, so reduced levels of citrate may also increase the risk of kidney stone formation.

Who Should Be Careful?

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

The keto diet is also typically moderate to high in protein, and lower protein diets are often recommended for individuals with CKD.

How to Minimise the Risk

If you are considering the keto diet and are concerned about kidney problems, it is important to consult with a healthcare professional, especially if you have any kidney complications or fully developed kidney disease.

For those with healthy kidneys, the keto diet may even provide some health benefits, such as improved blood sugar control, cardiovascular function, and weight loss. However, more research is needed to fully understand the long-term effects of the keto diet on kidney health.

Frequently asked questions