Keto's Long-Term Effects: What Happens To Your Body?

The ketogenic diet is a high-fat, low-carbohydrate eating plan that has been touted as a weight-loss wonder. However, it is more than a fad diet; it is a medical diet that has serious risks and should be treated as such. The keto diet is used to reduce the frequency of epileptic seizures in children and has been tried for weight loss, but it is best as a short-term solution. The diet involves drastically reducing carbohydrate intake and replacing it with fat, which puts your body into a metabolic state called ketosis, where the body uses fat for energy instead of carbohydrates. While the keto diet can lead to quick weight loss, there are potential health risks to consider. Long-term research on the keto diet is limited, but it has been linked to an increased risk of heart disease, nutrient deficiencies, digestive issues, kidney stones, and cognitive decline. It is not recommended for those with kidney disease and may be dangerous for people with diabetes taking certain medications.

Keto can lead to vitamin and mineral deficiencies

The keto diet is a high-fat, low-carbohydrate diet that can lead to vitamin and mineral deficiencies if followed for an extended period. Annette Frain, RD, program director with the Weight Management Center at Wake Forest Baptist Health, warns that spending more than a few weeks on the keto diet may result in missing out on essential vitamins and minerals found in fruits and vegetables.

Fruits and Vegetables

Fruits and vegetables are excellent sources of antioxidants, vitamins, and minerals. Restricting their consumption may lead to nutrient deficiencies over time. While on the keto diet, it is recommended to limit carbohydrates to 20-50 grams per day, which means cutting back on fruits and certain vegetables.

Whole Grains

Whole grains are a significant source of fiber, and restricting them on the keto diet may result in inadequate fiber intake. A high-fiber diet is associated with a reduced risk of heart disease, stroke, and type 2 diabetes, according to UpToDate. It can also aid in digestive problems such as constipation and chronic diarrhea.

Micronutrients

According to Harvard Health Publishing, a keto diet may put individuals at risk for deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C. This is because the keto diet restricts the consumption of many foods that are rich in these essential nutrients.

Long-Term Effects

The long-term effects of the keto diet are still not fully understood. However, registered dietitians warn that nutrient deficiencies are possible if the diet is followed for an extended period. It is important to consult with a healthcare professional before starting the keto diet or any other restrictive diet to ensure that you are getting all the necessary nutrients your body needs.

It may negatively affect athletic performance

The ketogenic diet may negatively affect athletic performance. While the keto diet is often praised for its weight loss benefits, it may not be the best option for athletes.

Weight Loss and Muscle Loss

The keto diet can lead to rapid weight loss, which may be beneficial for athletes looking to improve their speed and endurance. However, this weight loss may include muscle loss, which can negatively impact athletic performance. When following a keto diet, it is challenging to maintain lean body muscle mass. As a result, athletes may experience reduced strength and fitness levels.

Ketosis and Athletic Performance

The keto diet aims to induce a state of ketosis, where the body uses fat as its primary fuel source instead of carbohydrates. While ketosis can be beneficial for weight loss, it may not be optimal for athletic performance. During ketosis, the body is in a more acidic state, which may limit its ability to perform at peak levels.

Research Findings

A 2019 study published in the Journal of Sports Medicine and Physical Fitness supports these concerns. The research found that participants performed worse on high-intensity cycling and running tasks after following a ketogenic diet for four days compared to those who followed a high-carb diet.

Long-Term Implications

The long-term effects of the keto diet on athletic performance are still unknown. However, given the potential for muscle loss and reduced strength, it is essential for athletes to carefully consider the potential benefits and risks of adopting a ketogenic diet.

Alternative Approaches

For athletes looking to improve their performance, there may be more suitable dietary approaches. While the keto diet may offer some benefits, such as weight loss, other diets that focus on adequate carbohydrate intake and muscle preservation may be more effective for supporting athletic performance.

In conclusion, while the keto diet has gained popularity for its weight loss benefits, it may not be the best choice for athletes. The potential for muscle loss and reduced strength could negatively impact athletic performance. More research is needed to fully understand the long-term effects of the keto diet on athletic performance, and athletes should carefully consider their dietary choices to ensure optimal performance.

It can cause weight regain when stopping the diet

Weight Regain After Stopping the Keto Diet

The keto diet is a high-fat, low-carbohydrate eating plan that has been popular for weight loss. However, it is not a long-term solution, and stopping the diet can lead to weight regain. Here are some reasons why:

Relaxing the Rules

The keto diet is very restrictive, and it can be challenging to stick to its strict guidelines in the long term. People may transition to a more relaxed form of keto, allowing more carbohydrates or less monitoring, also known as "lazy keto," "keto cycling," or "maintenance mode." This relaxation of the rules can lead to weight regain as the body comes out of ketosis and starts to burn carbohydrates for energy again.

Yo-yo Dieting

Keto can be effective for jump-starting weight loss, but it is not easy to adhere to for an extended period. This can lead to a yo-yo dieting pattern, where individuals go into and out of ketosis, resulting in weight fluctuations. These weight fluctuations are linked to a higher risk of early death.

Type of Weight Gain

When following the keto diet, individuals lose both fat tissue and muscle mass. When they stop the diet and return to a high-fat diet, they are likely to gain back more fat and less lean muscle. This change in body composition can affect metabolism and make it more difficult to lose weight again in the future.

Taste Preferences

Even after stopping the keto diet, taste preferences may have changed. People coming out of ketosis may still crave high-fat foods and find carbohydrates extremely sweet. This can make it challenging to maintain a balanced diet and may contribute to weight regain.

It may damage blood vessels

The ketogenic diet is a high-fat, low-carbohydrate diet that induces a metabolic state called ketosis, where the body uses fat as its primary fuel source instead of carbohydrates. While the diet has been touted for its weight loss benefits, there are concerns about its potential long-term effects on the body, including possible damage to blood vessels.

Researchers from the University of British Columbia found that indulging in a high-sugar treat while on a high-fat, low-carb diet can damage blood vessels. In their 2019 study, published in Nutrients, the researchers found that a "cheat day" on the ketogenic diet can have long-term consequences for blood vessel health. The study suggested that a sudden blast of glucose while in a state of ketosis may undo some of the positive impacts of the diet on blood vessels.

Senior author of the study, Jonathan Little, associate professor in the School of Health and Exercise Sciences, expressed concern that individuals following a keto diet for weight loss or to manage type 2 diabetes or other health reasons may be undoing the benefits of the diet on their blood vessels if they suddenly consume high amounts of glucose. He emphasized that the data suggests a ketogenic diet is not something to be done intermittently with cheat days, but rather as a consistent dietary approach.

The potential damage to blood vessels is just one of the long-term health risks associated with the keto diet. Other possible negative consequences include vitamin or mineral deficiencies, decreased athletic performance, weight regain after relaxing the strict guidelines, and an increased risk of heart disease and early death.

While the keto diet has shown effectiveness in inducing rapid weight loss, its long-term health implications are still unclear. The restrictive nature of the diet and the potential for nutrient deficiencies make it challenging to sustain over the long term. As such, it is recommended to consult with a healthcare professional before starting the keto diet and to carefully consider whether the potential benefits outweigh the risks.

It can increase the risk of heart disease

The keto diet is associated with an increased risk of heart disease. The diet is high in saturated fat and lacks fibre, which can lead to an increase in ''bad'' LDL cholesterol, a risk factor for heart disease. The keto diet can also cause weight gain, particularly in the form of fat, which can affect metabolism and make it difficult to lose weight in the future. This type of weight gain is linked to a higher risk of early death.

The keto diet can also lead to nutrient deficiencies, as it restricts fruits and vegetables, which are good sources of vitamins and minerals. This can further increase the risk of heart disease, as a high-fibre diet can help reduce this risk.

In addition, the keto diet may affect athletic performance as the body is in a more acidic state when in ketosis, which may limit its ability to perform at peak levels.

The long-term effects of the keto diet are still unknown, and more research is needed to understand its impact on heart disease and other health conditions.

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