Keto's Dark Side: When The Diet Becomes Dangerous

The keto diet is a high-fat, low-carbohydrate diet that has been around since the 1920s as a treatment for epilepsy. Today, it is touted as a quick weight-loss solution. While it can be effective for quick weight loss, it is not a sustainable, balanced diet and can lead to an increased risk of several health issues. These include kidney stones, constipation, nutritional deficiencies, high cholesterol, heart disease, bone health issues, digestive issues, and more. It is not suitable for everyone, especially those with certain medical conditions, and should be followed only under medical supervision.

May cause nutrient deficiencies

The keto diet is extremely restrictive, which can lead to a range of nutrient deficiencies. This is because the diet limits the intake of fruits, vegetables, whole grains, and legumes, which are typically rich sources of essential vitamins and minerals.

Calcium

People on long-term keto diets may lose too much calcium through their urine, and their urine may also become more acidic. This is due to the increased acid production from high-fat diets, which the kidneys must filter out to maintain stable blood pH. As a result, calcium is pulled from the bones to act as a buffer, leading to lower bone density.

Magnesium

Magnesium is another mineral that is often observed to decrease on a long-term keto diet. This is likely due to the reduced consumption of magnesium-rich foods such as fruits and grains. Magnesium is crucial for energy production and the proper functioning of nerve cells and the brain. Deficiency can lead to muscle cramps, headaches, anxiety, nervousness, and constipation.

Iron

Even though keto diets usually involve eating a lot of meat, they can also lead to reduced iron levels. This is due to reduced absorption of iron caused by high amounts of fat in the diet. Iron is essential for energy production and making red blood cells, and deficiency can cause fatigue and trouble breathing during exercise.

Selenium

Selenium is a mineral that plays a vital role in heart health, reproduction, thyroid hormone production, and protecting the body from oxidative stress. However, selenium levels tend to decrease on a keto diet due to the typically low selenium content of high-fat foods.

Carnitine

Carnitine is a compound made from amino acids and is necessary for burning fat efficiently. While the body can produce carnitine, 75% of our daily requirements typically come from food. On a keto diet, carnitine is used up much quicker, and deficiency may develop on long-term diets. Fatigue and muscle weakness are potential signs of carnitine deficiency.

Other Nutrient Deficiencies

Other potential nutrient deficiencies associated with the keto diet include folate (B9), biotin (B7), vitamins A, E, D, chromium, iodine, and molybdenum. These deficiencies can lead to a range of health issues, including constipation, heart palpitations, extreme fatigue, muscle twitches, cramps, apathy, high blood pressure, thinning hair, dry skin, scaly rashes, brittle nails, and conjunctivitis.

May lead to constipation

The keto diet is a very high-fat, low-carb, moderate-protein eating pattern. While it may help burn fat, it can also lead to constipation. Constipation is characterised by three or fewer bowel movements per week, with stools that are hard and lumpy and difficult to pass.

The keto diet is typically low in fibre, which is essential for maintaining healthy bowel movements. The diet restricts high-fibre foods like fruits, whole grains, and starchy vegetables, making it challenging to get enough fibre. This can lead to digestive issues like constipation. Additionally, some people may struggle with the very high-fat content of the diet, which can also cause gastrointestinal upset.

The keto diet recommends consuming 20 to 50 grams of carbohydrates each day, which is far less than the recommended 225 to 325 grams based on a 2,000-calorie diet. This drastic reduction in carbohydrates can lead to a decrease in water intake, as fruits and vegetables are a significant source of water. Dehydration and an imbalance of electrolytes are more prevalent on a keto diet due to the reduced carb intake. This can further contribute to constipation.

To treat and prevent constipation while on the keto diet, it is important to increase your intake of high-fibre, low-carb foods such as non-starchy vegetables, berries, avocados, and nuts. Staying properly hydrated is also crucial. Introducing the keto diet gradually can help prevent constipation, giving your body time to adjust to the lower carb intake.

If constipation persists despite these measures, it is recommended to consult a healthcare professional. They can advise on prescription medications or dietary changes to improve your gastrointestinal function.

May cause kidney problems

The keto diet may cause kidney problems, including kidney stones and chronic kidney disease.

The keto diet is high in animal fat and protein, which can lead to a higher risk of kidney stones. This is because a high intake of animal products can cause your blood and urine to become more acidic, leading to increased excretion of calcium in your urine. Some studies suggest that the keto diet also reduces the amount of citrate in your urine. Citrate can bind to calcium and prevent the formation of kidney stones, so reduced levels may increase your risk of developing them.

The keto diet may also be harmful to those who already have chronic kidney disease. The diet can cause a build-up of acid in the blood, which can lead to a state of acidosis and worsen the progression of chronic kidney disease. The high protein content of the keto diet may also be an issue for those with chronic kidney disease, as the kidneys must work harder due to increased blood flow to the filtering unit of the kidney.

In addition, the keto diet is often low in fiber, which can lead to digestive issues and constipation. This may be particularly problematic for those with kidney disease, as constipation can put extra stress on the kidneys.

It is important to note that the risks of the keto diet may be mitigated by adopting a plant-based version of the diet, which may reduce the risk of metabolic acidosis and kidney stones. However, more research is needed to fully understand the risks and benefits of the keto diet for those with kidney disease.

May lead to the keto flu

The keto flu is a collection of symptoms that some people may experience when starting a ketogenic diet. It is called the keto flu because the symptoms can feel similar to the flu and are caused by the body adapting to a new diet consisting of very few carbohydrates. The symptoms of the keto flu include:

• Headache
• Foggy brain
• Fatigue
• Irritability
• Nausea
• Difficulty sleeping
• Constipation
• Diarrhea
• Muscle soreness
• Cravings
• Dizziness
• Poor focus and concentration

The keto flu can start within the first few days of cutting back on carbs and can last for a few days to several weeks. However, for some people, the symptoms may last up to a month.

If you are experiencing the keto flu, there are some things you can do to ease the symptoms:

• Drink plenty of water: A keto diet can cause dehydration, so it is important to stay hydrated.
• Avoid strenuous exercise: Give your body some rest and avoid intense workouts until your system adapts to new fuel sources.
• Replace electrolytes: Include potassium-rich, keto-friendly foods like green leafy vegetables and avocados in your diet.
• Get enough sleep: Lack of sleep can cause an increase in the stress hormone cortisol, which can negatively impact your mood and make keto-flu symptoms worse.
• Eat enough fat: Eating more fat will help reduce cravings and keep you feeling satisfied.
• Cut out carbs slowly: If you are having a difficult time adapting, try eliminating carbohydrates gradually instead of all at once.

May increase risk of heart disease

The ketogenic diet is associated with an increased risk of heart disease. The diet is linked to higher levels of "bad" LDL cholesterol, which is a known risk factor for heart disease.

The keto diet involves consuming very low amounts of carbohydrates and high amounts of fats. This can lead to elevated levels of LDL cholesterol in the blood, which is associated with atherosclerosis, a build-up of plaque in the coronary arteries.

Research has shown that following a keto diet for 12 weeks led to an average weight loss of 6 pounds but increased LDL cholesterol by a significant 35%. Long-term ketogenic dieting has been directly linked to a twofold higher risk of heart disease or other negative cardiac events.

The keto diet is not recommended for those with existing heart disease or high cholesterol. It is important to consult a doctor or healthcare provider before starting any new diet, especially one as restrictive as keto.

Frequently asked questions