Keto Low-Carb Diet: Why It May Fail You

The ketogenic diet, or keto, is a popular low-carb, high-fat eating plan that has been associated with several health benefits, including weight loss, blood sugar control, and the treatment of certain cancers, Alzheimer's disease, and other health conditions. While it has gained traction as a weight-loss strategy, keto is more than just a fad diet—it is a medical diet that comes with certain risks and restrictions. The key difference between keto and other low-carb diets is the strict limitation on carbohydrates, with keto dieters aiming for less than 50 grams of carbs per day, and sometimes as low as 20 grams. This restriction pushes the body into a state of ketosis, where it burns through carbs and blood sugar faster and starts breaking down fat for energy.

Despite its potential benefits, the keto diet may not work for everyone. Its extremely restrictive nature can be challenging to adhere to, and it may cause side effects such as increased cholesterol levels, nutrient deficiencies, liver and kidney problems, and constipation. Additionally, the high-fat content of the keto diet, particularly saturated fats, has been linked to an increased risk of heart disease. Before embarking on a keto diet, it is crucial to consult a healthcare professional to ensure it aligns with your individual health status, lifestyle, and nutrition needs.

The keto diet may be too restrictive for most people, leading to poor long-term adherence

The keto diet is highly restrictive, which can make it difficult for people to stick to in the long term. It requires a drastic reduction in carbohydrates, limiting them to 20-50 grams per day, and a high intake of fat, which should make up 70-80% of a person's daily calories. This means cutting out foods such as pasta, bread, crackers, tortillas, cookies, cereal, cake, and potatoes.

In comparison, a low-carb diet is less restrictive, allowing for 50-150 grams of carbs per day. This means that people following a low-carb diet can still eat some fruits, starchy vegetables, and beans. The less restrictive nature of a low-carb diet makes it easier for people to stick to in the long term.

The keto diet is also associated with several potential health risks. It is high in saturated fat, which has been linked to heart disease. It can also lead to nutrient deficiencies, liver problems, kidney problems, and constipation. The strict restrictions of the keto diet can also cause stress for some people.

Overall, the keto diet's restrictive nature and potential health risks make it challenging for most people to adhere to in the long term.

The keto diet is more likely to cause unwanted side effects

The keto diet is a very low-carb, high-fat diet that has gained popularity in recent years. While it has been used to help manage diabetes, treat refractory epilepsy, and impair the growth of certain types of cancer, it is more restrictive than a low-carb diet and can cause unwanted side effects.

Nutrient Deficiency

The keto diet restricts many nutrient-dense foods, such as legumes, fruits, and whole grains. This can lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.

Liver Problems

The high amount of fat in the keto diet can be challenging for the liver to metabolize, potentially worsening any existing liver conditions.

Kidney Problems

The keto diet may overload the kidneys, which help metabolize protein. The current recommended intake for protein averages 46 grams per day for women and 56 grams for men.

Constipation

The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation.

Fuzzy Thinking and Mood Swings

The brain functions best when it uses sugar from healthy carbohydrates as its energy source. Low-carb diets may cause confusion and irritability.

Keto Flu

Many people experience flu-like symptoms, known as the "keto flu," after a couple of weeks of adhering to the strict dietary restrictions of the keto diet. These symptoms usually go away after a few days, but they can include headaches, fatigue, brain fog, irritability, and lack of motivation.

Increased Cholesterol Levels

The keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease.

Due to these potential side effects, it is important to consult a healthcare professional before starting the keto diet or any other restrictive diet.

The keto diet may not be suitable for those who are pregnant, lactating, or have complex health conditions

Pregnancy

Pregnancy is a delicate time, and a balanced diet is crucial for the mother's health and the baby's growth and development. The keto diet's strict restrictions on carbohydrates can lead to nutrient deficiencies, as it limits the intake of fruits and most vegetables, which are essential sources of vitamins, iron, and folate. These nutrients are vital for the baby's growth, and their inadequate intake can lead to developmental issues. Additionally, the keto diet's high-fat requirement, especially saturated fats, can cause higher cholesterol levels, putting strain on the heart and pregnancy. The diet also doesn't discourage the consumption of processed meats with added chemicals and colors, which may be unsafe for the developing fetus.

Furthermore, the keto diet has been associated with side effects like "keto flu," which includes symptoms such as nausea, vomiting, tiredness, and aches. During pregnancy, it is important to avoid adding any unnecessary discomfort. While some case studies suggest that the keto diet may help control symptoms in pregnant women with epilepsy, more research is needed to confirm its safety for all pregnant women.

Lactation

During lactation, the body goes through significant changes, and it is essential to maintain a healthy diet to support both the mother's recovery and the baby's nourishment through breast milk. The keto diet may negatively impact milk supply and quality due to its restrictive nature. Breastfeeding women require a sufficient intake of calories and fluids to produce enough milk, and the keto diet's high-fat and low-carb nature can make it challenging to meet these requirements. Additionally, the keto diet may increase the risk of dehydration, which can further impact milk supply. While some women report being able to maintain their milk supply on a keto diet, others have found it difficult.

Furthermore, there have been reports of a condition called ketoacidosis occurring in nursing women on keto diets. Ketoacidosis is a serious condition characterized by high ketone levels and changes in blood gases, which can cause shortness of breath, nausea, vomiting, poor appetite, abdominal pain, and chest pain. This condition warrants immediate medical attention and poses a risk to the health of both the mother and the baby.

Complex Health Conditions

The keto diet's extreme carbohydrate restrictions may not be suitable for individuals with complex health conditions, especially those related to the heart. The diet has been associated with potential heart health risks, as it can lead to an increase in LDL cholesterol levels, which can clog arteries. Additionally, the vitamin K in leafy greens, which may be consumed in large amounts on a keto diet, can interfere with anti-clotting medications taken by some heart patients. Furthermore, the keto diet may be incompatible with certain medications used to treat diabetes and heart failure, such as SGLT-2 inhibitors. Therefore, individuals with complex health conditions, especially heart-related issues, should exercise caution and consult their healthcare providers before considering the keto diet.

The keto diet may cause nutrient deficiency

The keto diet is a very low-carb, high-fat diet that has gained popularity in recent years. It is advertised as a weight-loss solution but is actually a medical diet that comes with serious risks. One of the major criticisms of the keto diet is that it may cause nutrient deficiencies.

Micronutrient Deficiency

Vitamins and minerals are considered micronutrients because the body only needs a small amount of them. However, they are crucial for several vital functions in the body. Eating a balanced diet full of whole foods usually provides adequate amounts of most micronutrients.

The keto diet, however, restricts many high-carbohydrate foods like fruits, vegetables, and grains that contain many of the essential micronutrients. As a result, there is an association between higher fat diets and lower micronutrient density.

Several studies have found that the keto diet provides sub-optimal levels of many micronutrients. In one study, a planned 3-day ketogenic diet that selected nutrient-dense foods was analyzed for micronutrient content. Of the 24 micronutrients evaluated, 19 were below the Dietary Reference Intakes (DRI) standards, with 11 of those provided at less than 50% of the DRI. These included Thiamin (B1), Folate (B9), Pantothenic Acid (B5), Calcium, Copper, Iron, Magnesium, Manganese, Molybdenum, Selenium, and Zinc.

Electrolyte Imbalance

When the body gets used to eating keto, the kidneys may start getting rid of water, which can lead to a deficiency in crucial electrolytes such as potassium, magnesium, sodium, and phosphorus. Electrolyte drinks are often laden with sugar and are therefore incompatible with the keto diet.

Fiber Deficiency

The keto diet is centered on fat and protein, which are low in fiber. This can lead to digestive problems for some people. While fiber-rich foods such as whole grains, fruits, and vegetables are usually not part of a keto diet, nuts, seeds, and leafy greens are keto-friendly options that are high in fiber.

Vitamin D Deficiency

While the keto diet doesn't necessarily bring a risk of vitamin D deficiency, many people in general have dangerously low levels of this nutrient. Vitamin D boosts the immune system, supports bone health, and improves mood.

Overall Health Risks

The serious adverse effects associated with prolonged use of the keto diet may be due to its reduced micronutrient content. Therefore, supplementation with vitamins and minerals or a focus on specific vitamin-rich foods is recommended.

Alternative Diets

The Mediterranean diet, for example, is a low-carb, moderately high-fat diet that emphasizes vegetables, legumes, fruits, whole grains, olive oil, and fish. It has been found to be as effective as the keto diet in controlling blood glucose levels and aiding weight loss, while also being easier to follow and providing higher levels of several nutrients, particularly fiber.

The keto diet may cause constipation

Constipation is a common issue for people on the keto diet. This is often called "keto constipation" and is the result of significant changes in eating habits. The keto diet involves drastically cutting back on carbs and increasing your fat and protein intake. It's not surprising that your bowel movements become less frequent when you're following the keto diet, as it is void of fiber-rich foods that help keep you regular.

Causes of Keto Constipation

People may experience keto constipation for several reasons. The keto diet is typically low in fiber, but individuals following the diet may consume more dairy and drink less water. The combination of these factors can lead to constipation.

Low Carb Intake

Keto diets consist of under 50 grams of carbohydrates per day, focusing mainly on fats and protein. This means you may not be consuming enough fiber-rich foods. Soluble fiber absorbs water and encourages the movement of food through your digestive tract, while insoluble fiber acts as a bulking agent.

Dairy

Dairy products are included in the keto diet as hefty fat and protein sources. However, due to its lactose content, dairy can be hard to digest and lead to bloating, gas, nausea, and constipation.

Reduced Water Intake

With a reduced consumption of fruits and vegetables, your water intake may decrease without you realizing it. A sudden drop in carb intake also makes dehydration and an imbalance of electrolytes more prevalent on a keto diet.

Treating and Preventing Keto Constipation

There are several ways to treat and prevent constipation while following a keto diet:

• Add more dietary fiber from keto-friendly, fibrous foods such as non-starchy vegetables, avocados, nuts, seeds, and berries.
• Increase your water intake.
• Cut back on dairy.
• Go for a brisk walk after meals.
• Retrain your bowel by drinking sufficient fluids and establishing a regular time for a toilet break.
• Introduce the keto diet gradually by starting with a higher daily carb intake and slowly reducing it as your digestive system adjusts.

Frequently asked questions