Milly Gaines
The ketogenic, or keto, diet is a high-fat, low-carbohydrate diet that has been popularised as a weight-loss solution. The keto diet involves eating mostly fat (60% to 90% of your calories) and very low carbohydrates, starting with 20 to 50 grams per day. This shift in diet forces the body to use fat as its primary fuel source instead of carbohydrates, a state known as ketosis. While the keto diet can lead to quick weight loss, it is unclear how effective it is in the long term. There are also potential health risks associated with the keto diet, and it can be challenging to follow long-term due to its restrictive nature.
| Characteristics | Values |
|---|---|
| Short-term effects | Weight loss, keto flu, reduced appetite |
| Long-term effects | Weight regain, vitamin or mineral deficiencies, liver problems, kidney problems, constipation, fuzzy thinking and mood swings, heart disease, muscle loss, cognitive decline, hepatic steatosis, hypoproteinemia, hypocitraturia, hypercalciuria, kidney stones |
What You'll Learn
Keto can lead to vitamin and mineral deficiencies
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet that can lead to quick weight loss. However, it is not a long-term solution and can lead to vitamin and mineral deficiencies if followed for extended periods. Here are some reasons why:
- Limiting Carbohydrates: Restricting carbohydrates to 50 grams or less per day means cutting out not just unhealthy foods like white bread and refined sugar but also fruits and vegetables, which are essential sources of vitamins and minerals.
- Nutrient Deficiency: The keto diet may lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C. These nutrients are typically obtained from a varied diet that includes fruits, vegetables, and grains.
- Fiber Intake: Whole grains are a significant source of fiber, and restricting them on the keto diet may result in insufficient fiber intake. Fiber is essential for maintaining a healthy digestive system and reducing the risk of heart disease, stroke, and type 2 diabetes.
- Folate (B9) Deficiency: Folate is critical for several bodily functions, including DNA creation and healthy blood vessels. A keto diet that restricts carbohydrates and leafy greens can lead to a gradual depletion of folate.
- Vitamin B7 (Biotin) Deficiency: Biotin is naturally found in keto-friendly foods like liver, egg yolks, meat, and avocados. However, it is used up rapidly in the processing of fatty acids on a keto diet, leading to a potential deficiency.
- Selenium Deficiency: Selenium is a versatile trace mineral with many health benefits, including acting as an antioxidant and boosting immunity. While it is found in keto-friendly foods like Brazil nuts, mushrooms, and tuna, a long-term keto diet can lead to selenium deficiency.
- Choline and Non-Alcoholic Fatty Liver Disease (NAFLD): Extreme restriction of carbohydrates and protein on a keto diet can lead to a deficiency in choline, an essential nutrient for normal metabolism and the transport of fats and neurotransmitters. This deficiency can contribute to fatty liver disease.
To mitigate these potential deficiencies, it is crucial to include nutrient-dense foods in your diet and consider taking supplements. However, it is important to consult a doctor or dietitian before starting the keto diet or taking any supplements.
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It may affect athletic performance
How Keto May Affect Athletic Performance
The keto diet has been a popular topic in the health and fitness world, with many people adopting it for weight loss and other potential health benefits. While the keto diet may offer some benefits, there are also concerns about its potential impact on athletic performance. Here are some key points to consider regarding the effects of keto on athletic performance:
The Body's Energy Source
The keto diet aims to shift the body's primary energy source from glucose (derived from carbohydrates) to ketones (derived from fat). This shift can lead to a more acidic state in the body, which may impact athletic performance.
High-Intensity Exercise
A 2019 study published in the Journal of Sports Medicine and Physical Fitness found that participants who followed a ketogenic diet for four days performed worse on high-intensity cycling and running tasks compared to those on a high-carb diet. This suggests that keto may not be optimal for athletes who engage in high-intensity exercises.
Weight Loss and Endurance
While keto can help athletes lose weight, which may benefit speed and endurance, the negative impact on performance needs to be considered. The weight loss benefits may be offset by reductions in athletic performance.
Muscle Loss
Rapid weight loss on a ketogenic diet can lead to muscle loss, which can further impact athletic performance. Maintaining muscle mass is crucial for athletes to perform at their best.
Digestive Issues
The keto diet can cause digestive issues such as constipation, diarrhea, and bloating due to its high-fat and low-fiber content. These digestive problems may affect athletes' performance and overall well-being.
Individual Variations
It is important to note that the effects of keto on athletic performance may vary from person to person. Some athletes have reported benefits, while others have experienced negative impacts. It is always advisable to consult with a healthcare professional or sports dietitian before making significant dietary changes.
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Relaxing the rules can cause weight regain
The keto diet is a highly restrictive diet that can be challenging to follow in the long term. It involves significantly reducing carbohydrate consumption and increasing fat and protein intake, which induces a metabolic state called ketosis. While ketosis can lead to rapid weight loss, especially in the short term, it is not a sustainable diet for most people.
Weight Regain
According to Annette Frain, RD, program director with the Weight Management Center at Wake Forest Baptist Health, "keto can be a great jump-start to weight loss, but the reality is that most people can't adhere to it for very long." The restrictive nature of the keto diet, which involves cutting back on carbohydrates and increasing fat intake, can be challenging to maintain, and many people end up regaining the weight they lost. This weight regain is often accompanied by a loss of muscle mass, which can affect metabolism and make it even more difficult to lose weight in the future.
Yo-Yo Dieting
Frain further explains that people often fall into a yo-yo pattern of weight loss and regain, which is not only extremely frustrating but also linked to a higher risk of early death. This pattern can be disruptive to overall health and well-being and may lead to a constant state of frustration and disappointment.
Transitioning Off Keto
When transitioning off the keto diet, it is important to do so gradually and under the guidance of a healthcare professional. Simply resuming a "normal" diet can lead to rapid weight regain and potential health risks. Working with a registered dietitian or nutritionist can help individuals make a smooth transition and maintain their weight loss while ensuring adequate nutrient intake.
Long-Term Sustainability
While the keto diet may be effective for short-term weight loss, it is not designed as a long-term solution. The highly restrictive nature of the diet and the potential for weight regain and health risks make it challenging to sustain over an extended period. It is crucial to prioritize overall health and well-being rather than focusing solely on rapid weight loss, which may not be sustainable in the long term.
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It may damage blood vessels
The keto diet is a much-discussed eating plan that involves eating mostly keto-friendly fat (60% to 80% of your calories) and very low carbohydrates, starting with 20 to 50 grams per day. This allows your body to use fat for energy instead of carbohydrates, sending you into a state called ketosis. While the keto diet is advertised as a weight-loss wonder, it is actually a medical diet that comes with serious risks and is best used as a short-term dietary change to jump-start weight reduction.
The keto diet may damage blood vessels. Researchers from the University of British Columbia found in a 2019 study that indulging in a high-sugar treat while on a high-fat, low-carb diet can damage blood vessels. Senior author Jonathan Little, an associate professor in the School of Health and Exercise Sciences, expressed concern that people on a keto diet may be undoing the positive impacts on their blood vessels if they suddenly consume a lot of glucose. The study suggests that a ketogenic diet is not something that can be followed for six days a week and taken off on the seventh day.
Two similar studies from Sweden and Italy found that patients on ketogenic diets may have early signs of blood vessel injury as seen through ultrasounds showing less distensibility (vessels being more stiff). However, the changes seemed to revert to normal over time or after the diet was stopped, and neither study reported any clinical changes in the children involved – none had any described cardiac symptoms.
While the exact mechanism behind the potential damage to blood vessels is not yet clear, one theory suggests that it may be related to the increase in "bad" LDL cholesterol associated with the keto diet. This type of cholesterol is linked to heart disease, and the diet's heavy reliance on fat, especially saturated fat, can further raise cholesterol levels, increasing the chances of developing heart disease in the future.
In conclusion, while the keto diet may offer quick weight loss results, it is not a long-term solution and may have negative effects on the body, including potential damage to blood vessels. It is important to consult a healthcare professional before starting any restrictive diet like keto to ensure it is safe and appropriate for your individual needs and health status.
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It may increase the risk of chronic diseases
The ketogenic diet, or keto, is a high-fat, low-carbohydrate, and modest-protein diet. It is used to treat intractable epilepsy and is also used for weight loss and diabetes management. While it can lead to quick weight loss, the long-term effects of the diet are less clear.
Increased Risk of Chronic Diseases
The keto diet may increase the risk of chronic diseases, including:
- Cardiovascular disease: The keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. A 2019 study in the Journal of the American College of Cardiology found that people on low-carb diets are more likely to develop atrial fibrillation, which raises the risk of blood clots, stroke, and heart failure.
- Kidney disease: The high protein content in some keto diets can be a concern for those with chronic kidney disease. The diet's emphasis on high-fat, animal-based foods while excluding many fruits and vegetables promotes a urinary milieu for kidney stones.
- Cancer: The keto diet's nutritional profile, which includes increased consumption of red and processed meats and decreased intake of protective foods like fruits, vegetables, whole grains, and legumes, is linked to an increased risk of cancer.
- Diabetes: The keto diet may increase the risk of type 2 diabetes, especially in those consuming a diet high in animal protein and fat.
- Alzheimer's disease: The keto diet's nutritional profile, which includes increased saturated fat intake, is strongly associated with Alzheimer's disease risk.
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Frequently asked questions
The keto diet is a high-fat, low-carbohydrate diet. It is different from other low-carb diets because it focuses on fat instead of protein. On the keto diet, your daily intake of calories is usually around 70%–80% fat, 10%–20% protein, and 5%–10% carbohydrates.
Some people experience short-term weight loss on the keto diet. However, this may be due to the release of stored water. In the short term, people may also experience what is known as the "keto flu", which includes symptoms such as extreme fatigue and foggy-headedness.
The long-term effects of the keto diet are less clear. While some studies have shown that the keto diet can lead to quick weight loss, there is limited research on its long-term effects. There are also concerns about potential health risks associated with the keto diet, such as nutrient deficiencies, liver and kidney problems, and increased risk of heart disease.
The keto diet can have health benefits for certain people, including those with obesity, those trying to control their blood sugar levels, and people with certain forms of epilepsy. However, it is important to work with a healthcare professional to ensure that the keto diet is safe and appropriate for you.
There are other low-carb diets that may be more suitable or sustainable for some people, such as the Paleo, South Beach, and Atkins diets. These diets also restrict carbohydrates but include more protein than the keto diet.
