Brenda Khan
The ketogenic diet has gained popularity over the last decade, primarily due to its successful short-term effects on weight loss. While the diet has been associated with several benefits, it also has various side effects. The keto diet is extremely strict and difficult to maintain, and the long-term health implications are unknown. Some common side effects include “keto flu”, bad breath, constipation, dehydration, low bone density, high cholesterol, kidney stones, low blood pressure, nutrient deficiencies, and an increased risk of heart disease. The diet may also cause social isolation or disordered eating.
| Characteristics | Values |
|---|---|
| Effectiveness | Effective for short-term weight loss, but weight regain is common once the diet is stopped |
| Sustainability | Extremely strict and difficult to maintain |
| Health implications | May cause "keto flu", bad breath, constipation, dehydration, low bone density, high cholesterol, kidney stones, low blood pressure, nutrient deficiencies, and an increased risk of heart disease |
| Nutritional implications | Restricts fresh fruits, legumes, vegetables, whole grains, and low-fat dairy |
| Long-term implications | Unknown due to limited research |
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What You'll Learn
Dehydration and loss of electrolytes
Dehydration and electrolyte loss are common side effects of the keto diet, especially when starting out. This is because the keto diet involves eliminating carbohydrates, which hold the body's water and sodium, and can lead to a loss of essential electrolytes such as sodium, magnesium, potassium and calcium. This can result in an electrolyte imbalance, which is a common cause of dehydration.
The keto diet can also result in a diuretic-like response due to ketones, causing frequent urination and further loss of water and electrolytes. This is why people often report rapid weight loss when starting the keto diet—a lot of this is water weight. Exercise can also contribute to fluid and electrolyte loss, particularly prolonged exercise or exercising in hot weather.
Symptoms of dehydration include sunken eyes, dry mouth, excessive thirst, and headache. Electrolyte imbalances can cause similar symptoms, as well as muscle cramps, insomnia, weakness, and low energy.
To avoid dehydration and electrolyte loss on the keto diet, it is recommended to increase your water intake and incorporate electrolyte-rich foods and drinks. Keto-friendly sources of electrolytes include leafy greens, avocados, nuts, and supplements such as magnesium and potassium. It is also important to be mindful of how much alcohol and caffeine you consume, as these can contribute to dehydration and electrolyte imbalances.
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Digestive discomfort
The ketogenic diet is a very low-carb, high-fat diet that has been around since the 1920s. It was initially used to reduce seizures in children with epilepsy, but in recent years, it has gained popularity as a weight-loss tool.
The keto diet can lead to "digestive discomfort", which is a common side effect of the diet. This discomfort can manifest as constipation, which has been reported in 65% of children with epilepsy on the ketogenic diet. This is because the keto diet is often low in fibre, as many high-fibre foods such as fruits, starchy vegetables, whole grains, and beans are rich in carbohydrates and therefore eliminated on the diet. Fibre is essential for feeding the beneficial bacteria in the gut, and its absence can negatively affect gut bacteria and cause constipation.
To counter constipation, it is important to ensure adequate fluid and electrolyte intake. Some keto-friendly foods that are high in fibre include flax seeds, chia seeds, coconut, broccoli, cauliflower, and leafy greens. These foods can help alleviate digestive discomfort by providing a source of fibre while still adhering to the low-carbohydrate requirements of the keto diet.
In addition to constipation, the keto diet may also cause an upset stomach, which is a symptom of "keto flu". This is a collection of symptoms that occur when the body adapts to ketosis, the metabolic state where the body burns fat for energy instead of glucose. Other symptoms of keto flu include dizziness, decreased energy, mood swings, nausea, vomiting, headache, fatigue, insomnia, and reduced exercise tolerance. These symptoms typically resolve within a few days to weeks as the body adjusts to ketosis.
While the keto diet can lead to digestive discomfort, there are ways to mitigate these issues, such as increasing fluid and fibre intake. It is also important to consult with a healthcare professional before starting the keto diet to ensure it is safe and appropriate for your individual needs and health status.
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Increased risk of heart disease
The ketogenic diet is a popular dietary pattern that has gained traction over the years, but it is extremely strict and difficult to maintain. The diet is high in fat and protein and extremely low in carbohydrates. The standard keto diet consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates.
The keto diet may result in weight loss and lower blood sugar, but it is a quick fix and may not be sustainable in the long term. The extreme carbohydrate restrictions may lead people to avoid most fruits and vegetables, which can interfere with medications such as the anti-clotting drug warfarin taken by some heart patients.
The ketogenic diet may also increase the risk of heart disease. Firstly, the diet can lead to abnormal cholesterol levels, specifically raising levels of artery-clogging LDL cholesterol. High cholesterol is a risk factor for atherosclerosis, which can accelerate damage to the arteries and heart.
Secondly, the keto diet can cause low blood pressure, which can be dangerous for individuals with heart disease. Additionally, the diet may not be safe for people with certain heart conditions or those taking medications for heart failure, such as SGLT-2 inhibitors.
Furthermore, the keto diet's impact on blood lipid profiles is controversial. While it can lower triglyceride levels, the diet's long-term effects on cholesterol and other blood lipids are not well understood. The potential for increased consumption of saturated fats on the keto diet can also elevate the risk of heart disease.
While the ketogenic diet may have benefits for weight loss and metabolic changes, its long-term effects on cardiovascular health are not yet fully known. More research is needed to understand the impact of the keto diet on heart disease risk factors and mortality.
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Kidney stones
The ketogenic diet is a low-carb, high-fat diet that has gained popularity in recent years for weight loss. While it has been shown to be effective for weight loss, it also has several side effects, one of which is kidney stones.
The development of kidney stones on the keto diet is likely due to the high intake of animal proteins and fats. These foods can cause the blood and urine to become more acidic, leading to increased calcium and uric acid levels in the urine. The combination of high uric acid and calcium levels increases the risk of kidney stone formation. Additionally, the keto diet may reduce the amount of citrate released in the urine, which is important for preventing the formation of kidney stones by binding to calcium.
People with chronic kidney disease (CKD) should avoid the keto diet as it can worsen their condition. The acidic state caused by the diet can lead to a build-up of acid in the blood, which can be dangerous for those with weakened kidneys.
It is important to note that the long-term health implications of the ketogenic diet are still unknown due to limited research. Therefore, it is always recommended to consult a healthcare professional before starting any new diet, especially for those with pre-existing medical conditions.
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Keto flu
The ketogenic diet is a very low-carbohydrate, high-fat, and moderate-protein diet. While it is considered safe for most people, it is associated with some unpleasant initial side effects, collectively known as the "keto flu".
The keto flu is a set of symptoms that some people experience when starting a ketogenic diet. These symptoms are caused by the body adapting to a new diet consisting of very few carbohydrates. Reducing your carb intake forces your body to burn ketones for energy instead of glucose. This metabolic state is known as "nutritional ketosis" or "ketosis".
Symptoms of keto flu can range from mild to severe and vary from person to person. They can include fatigue, muscle cramps, stomach discomfort, nausea, dizziness, sugar cravings, cramping, muscle soreness, irritability, diarrhoea or constipation, trouble sleeping, poor focus and concentration, and brain fog. These symptoms typically last a few days but can persist for several weeks in rare cases.
There are ways to reduce the symptoms of keto flu. Firstly, staying hydrated is crucial as a keto diet can cause a rapid loss of water, increasing the risk of dehydration. Drinking plenty of water can help reduce symptoms such as headaches and fatigue. Replacing lost electrolytes may also help reduce symptoms. Additionally, it is recommended to eat more colourful vegetables and ensure adequate calorie intake by snacking on healthy fats like avocado, bacon, and egg yolks. Finally, while strenuous exercise should be avoided, light activities like walking, yoga, or leisurely biking may improve symptoms.
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Frequently asked questions
The keto diet is a high-fat, moderate-protein, and low-carbohydrate diet. It consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates. The diet restricts fresh fruits, vegetables, whole grains, and low-fat dairy products.
The keto diet has been linked to several side effects, including "keto flu," which includes symptoms such as an upset stomach, dizziness, decreased energy, mood swings, headache, fatigue, nausea, and vomiting. Other side effects may include bad breath, constipation, dehydration, low bone density, high cholesterol, and kidney stones.
The keto diet may not be appropriate for everyone. It is not recommended for children and people with kidney disease. The keto diet may also not be suitable for people with liver failure, pancreatitis, inborn disorders of fat metabolism, primary carnitine deficiency, and certain other medical conditions.
The keto diet has been linked to weight loss, increased energy, and the treatment of chronic illnesses such as epilepsy. It has also been shown to reduce hyperinsulinemia and improve insulin sensitivity. However, the long-term health implications of the keto diet are still unknown.
