Madeleine Hull
The ketogenic diet, commonly known as the keto diet, is a low-carbohydrate, high-fat diet that has gained popularity over the last decade. While it is associated with several benefits, such as weight loss, increased energy, and potential treatment for chronic illnesses, there are also negative effects to be aware of. The keto diet is extremely strict and difficult to maintain, and it may lead to social isolation or disordered eating. Some people may experience short-term side effects, such as keto flu, which includes symptoms like nausea, vomiting, headaches, fatigue, dizziness, and constipation. There are also concerns about the diet's long-term health implications, including potential negative impacts on heart health and bone mineral density. It is important to consult a medical professional or dietitian before starting the keto diet to ensure it is safe and suitable for your individual needs.
| Characteristics | Values |
|---|---|
| Effectiveness in treating obesity or diabetes | Limited research |
| Sustainability | Not sustainable in the long term |
| Weight gain | Weight gain may come back and could be more than what was lost |
| Risk of heart disease | May increase the risk of heart disease due to excessive amounts of saturated fats |
| Social isolation | Could cause social isolation |
| Disordered eating | Could cause disordered eating |
| Low blood pressure | May cause low blood pressure |
| Kidney stones | May cause kidney stones |
| Constipation | May cause constipation |
| Nutrient deficiencies | May cause nutrient deficiencies |
| "Keto flu" | May experience "keto flu" with symptoms like upset stomach, dizziness, decreased energy, mood swings, fatigue, nausea, vomiting, constipation, and low exercise tolerance |
| High cholesterol | May cause high cholesterol |
| Vitamin deficiency | May cause vitamin deficiency |
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What You'll Learn
Increased risk of heart disease
The ketogenic diet is a low-carb, high-fat diet that has gained popularity in recent years, especially for weight management. While it can lead to weight loss, there are associated risks and side effects, including an increased risk of heart disease.
The keto diet typically includes 60-80% fat, 20-30% protein, and only 10% carbohydrates. This means cutting out almost all sources of carbohydrates, including fruits, starchy vegetables, grains, legumes, sugar, and alcohol. Instead, individuals on the keto diet rely on fat sources such as nuts, oils, butter, cream, and cheese. This extreme restriction of carbohydrates can lead to a lack of essential nutrients and vitamins found in fruits and vegetables.
One of the primary concerns with the keto diet is its potential impact on heart health. Research suggests that the keto diet may increase the risk of heart disease by raising levels of low-density lipoprotein (LDL), or "bad" cholesterol. High levels of LDL cholesterol are associated with atherosclerosis, a buildup of plaque in the coronary arteries, which is a significant risk factor for heart disease.
A long-term study found that individuals following a keto-like diet had significantly higher levels of LDL cholesterol and twice the rate of experiencing a major cardiovascular event, including heart attacks, strokes, peripheral artery disease, and clogged heart arteries requiring surgery. Additionally, the extreme carbohydrate restrictions of the keto diet may lead to an interference with certain medications, such as the anti-clotting drug warfarin, commonly taken by heart patients.
Furthermore, the keto diet's restriction of fruits and vegetables may negatively impact heart health. A well-balanced diet that includes a variety of fresh vegetables, fruits, whole grains, and healthy fats is generally recommended for maintaining heart health. The Mediterranean diet, for example, which emphasizes these food groups, is often suggested for reducing the risk of heart disease.
While the keto diet may offer benefits in the short term, the potential risks to heart health, including increased LDL cholesterol and the risk of cardiovascular events, are concerning. It is crucial to consult with a healthcare professional before starting any new diet, especially for those with existing heart conditions or risk factors.
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Kidney stones
The ketogenic diet is a low-carb, high-fat diet that has gained popularity for weight loss. However, it also comes with several risks, including kidney stones.
The keto diet's emphasis on high-fat animal foods, such as eggs, meat, and cheese, can also contribute to kidney stone formation. These foods can make your blood and urine more acidic, leading to increased calcium excretion in the urine. Additionally, the keto diet has been shown to reduce the release of citrate in the urine, which normally binds to calcium and prevents kidney stone formation. As a result, the combination of increased calcium and reduced citrate levels in the urine makes individuals on the keto diet more susceptible to developing kidney stones.
The incidence of kidney stones in individuals on the ketogenic diet has been estimated at 5.9%, with 5.8% in children and 7.9% in adults. Uric acid stones are the most common type of kidney stones in people on the keto diet, followed by calcium-based stones.
It is important to note that individuals with kidney disease should avoid the keto diet. The acidic state caused by the diet can worsen the progression of chronic kidney disease. Additionally, weakened kidneys may be unable to remove the acid buildup in the blood, leading to a state of acidosis. Therefore, it is crucial to consult a healthcare professional before starting the keto diet, especially for those with kidney-related ailments.
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Constipation
The keto diet is also high in fat, and some people may have a hard time transitioning to this high fat content. This can cause gastrointestinal upset, which may also lead to constipation.
A 10-year study in children with epilepsy on the ketogenic diet found that 65% reported constipation as a common side effect. However, the keto diet is not recommended for children, as it is extremely strict and difficult to maintain.
If you are experiencing constipation on the keto diet, it is recommended that you drink more water, increase your intake of non-starchy fibrous vegetables, and use sugar-free candy containing sugar alcohols as a mild laxative. You can also try taking a brisk walk after meals. If your constipation is not better after 3 weeks, you should make an appointment with a doctor.
It is important to note that the keto diet may not be suitable for everyone and it is recommended that you consult a doctor or dietitian before starting this or any other new diet.
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Keto flu
The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. These symptoms can range from mild to severe and vary from person to person. They are caused by the body adapting to a new diet consisting of very few carbohydrates.
Symptoms of the keto flu include:
- Fatigue
- Headaches
- Dizziness
- Nausea
- Vomiting
- Constipation
- Diarrhea
- Muscle cramps
- Stomach discomfort
- Irritability
- Poor focus and concentration
- Brain fog
- Sugar cravings
- Low mood
- Insomnia
The keto flu can start within the first few days of cutting back on carbs and can last from a few days to a few weeks. In extreme cases, it can last up to a month.
To reduce the symptoms of the keto flu, it is recommended to:
- Drink plenty of water, as the keto diet can cause dehydration
- Eat more colourful vegetables
- Avoid strenuous exercise, but consider light activities like walking, yoga, or leisurely biking
- Improve electrolyte absorption, as a keto diet can cause a loss of minerals
- Cut down on caffeine, especially before bed
- Get plenty of sleep in a dark, tech-free environment
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Weight gain after stopping the diet
The ketogenic diet is a low-carb, high-fat diet that has gained popularity over the last decade, primarily because of its successful short-term effects on weight loss. The diet typically restricts carbohydrate intake to fewer than 50 grams per day, which can be challenging to maintain.
While the keto diet can lead to rapid weight loss, it is not a sustainable long-term solution for most people. The diet is extremely restrictive, and many people regain weight, and sometimes more than they initially lost, after stopping it. This is because the body has become accustomed to burning fat for energy during ketosis, and when carbohydrates are reintroduced, the body may start storing fat again. Additionally, the keto diet can be difficult to maintain due to the limited food options and the potential for negative side effects, such as ""keto flu,"", constipation, and nutrient deficiencies.
To avoid weight gain after stopping the keto diet, it is important to transition to a less restrictive, sustainable diet plan. Here are some tips to help maintain weight loss after keto:
- Work with a registered dietitian, nutritionist, or healthcare provider to develop a personalized post-keto diet plan. They can help you gradually increase your carbohydrate intake and ensure your blood work remains in a healthy range.
- Exercise regularly, aim for at least 30 minutes of exercise five days a week.
- Get enough sleep by sticking to a regular sleep schedule.
- Boost your self-confidence and celebrate your healthier choices.
- Continue to track your weight and how you feel as you transition off the keto diet.
- Gradually increase your carbohydrate intake by adding in healthy sources of carbs, such as whole grains, beans, fruits, and starchy vegetables.
It is important to remember that weight gain after stopping the keto diet is common, and it may take time for your metabolism and body to adjust. Don't be too hard on yourself, and seek professional guidance if needed.
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Frequently asked questions
A ketogenic diet is a low-carbohydrate, high-fat diet commonly used for weight loss. Carb intake is typically limited to fewer than 50 grams per day, which can be a shock to the body.
The keto diet can produce side effects including "keto" flu, which includes symptoms such as an upset stomach, headache, fatigue, dizziness, nausea, vomiting, constipation, and low exercise tolerance. Long-term side effects include hepatic steatosis, kidney stones, hypoproteinemia, vitamin deficiency, and low bone density. The high-fat nature of the diet could also negatively impact heart health.
The keto diet has been shown to be effective for weight loss, reducing hyperinsulinemia, and improving insulin sensitivity. It may also reduce your risk of developing metabolic syndrome, which is associated with your risk of heart disease.
The keto diet is not recommended for children. It is also limited or contraindicated for patients with liver failure, pancreatitis, inborn disorders of fat metabolism, primary carnitine deficiency, carnitine palmitoyltransferase deficiency, carnitine translocase deficiency, porphyria, and pyruvate kinase deficiency.
