Keto: Who Should Avoid This Diet?

The keto diet is a high-fat, low-carb, and low-protein diet that has become a popular topic in recent years. While some people swear by the keto diet, claiming that it has worked wonders for their health, lifestyle, and weight loss journey, it is not a one-size-fits-all solution. There are several reasons why the keto diet may not work for everyone. Firstly, the keto diet can be challenging to follow and may cause side effects such as keto breath, constipation, and even more serious issues like nutrient deficiency, liver problems, kidney problems, and fuzzy thinking. Additionally, the keto diet is not suitable for those with pre-existing lower insulin levels or insulin resistance, as it can worsen insulin metabolism and increase insulin resistance. The diet's impact on gut health is also a factor to consider, as it can increase inflammation in the body and make it difficult to comply with the diet due to cravings and mental health challenges. Furthermore, the keto diet has been known to interfere with proper thyroid function and hormone production, especially in women, which can lead to weight gain and hormonal imbalances. Lastly, individual variations in carbohydrate tolerance, overall lifestyle, and metabolic history can affect how the body uses carbs and responds to the keto diet.

People with pre-existing lower insulin levels or insulin resistance

Insulin is a protein-based hormone produced by beta-cells located in the pancreas. Insulin's primary purpose is to regulate the metabolism of fats and carbohydrates. Insulin resistance is a condition in which cells throughout the body no longer respond to the normal actions of the hormone insulin. In other words, muscle, liver, and fat cells have difficulty absorbing glucose from the bloodstream. As a result, the body produces more insulin.

The ketogenic diet is a high-fat diet. When followed 100%, the diet requires an individual to consume 50 grams or less of carbohydrates on a daily basis. The body is not designed to burn fat, except for when there is an emergency. So when we create an environment in which our body has to use a resource to make energy that it would otherwise only use in the case of an emergency, we purposely create an emergency situation in our body. This emergency situation leads to chronically high levels of sugar in the blood, which can lead to long-term excess sugar in the blood and insulin resistance.

Additionally, the body cannot burn carbohydrates well if there is too much fat in the diet. This is called the Randle Cycle. When there is too much fat in the diet, as is the case for a ketogenic diet or the typical American diet, the body's ability to burn the carbs we eat goes down. Which means that when we reintroduce carbs after a ketogenic diet, our body doesn’t know how to handle the carbohydrates.

The ketogenic diet has been shown to be an effective method in losing weight and lowering blood glucose. However, it is not a long-term solution for people with pre-existing lower insulin levels or insulin resistance.

Those with digestive issues causing gut dysfunction

The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation. It is also associated with an increased risk of "fuzzy thinking and mood swings", as the brain functions best when it uses sugar from healthy carbohydrates as its energy source.

The keto diet can also cause gastrointestinal issues such as nausea, bloating, abdominal cramps, and pain. This is because the keto diet requires the liver to produce extra bile to break down fat. Bile is a natural laxative, so an excessive amount may push waste through the digestive tract faster than usual, leading to diarrhoea.

The high-fat and low-carb content of the keto diet may also be the culprit. A 2019 study found that high-fat diets might cause inflammation of the digestive tract, a decrease in healthful fatty acids, and unfavourable changes in the gut microbiome.

If you are experiencing gastrointestinal issues on the keto diet, you can try the following:

• Eat more fibre.
• Eat less dairy.
• Ease into the diet by slowly reducing carbs and increasing fats.
• Stay hydrated.
• Add probiotics and prebiotics.
• Eat fermented foods.
• Decrease your intake of sugar substitutes.

People with thyroid issues or sensitive to hormonal fluctuations

People with thyroid issues or those sensitive to hormonal fluctuations

The keto diet is a low-carb, moderate-protein, high-fat diet that aims to force the body to burn fat for energy instead of glucose. While it can be beneficial for some, it may not be suitable for people with thyroid issues or those sensitive to hormonal fluctuations. Here's why:

Carbohydrates are needed to make thyroid hormones work:

Carbs play a crucial role in the activation of thyroid hormones. The thyroid gland produces two types of hormones: T3 (active) and T4 (inactive). For T4 to be functional, it needs to be converted to T3 through a process called deiodination, which occurs in the liver and other organs. Research shows that carbohydrates are essential for this process and directly impact T3 levels in the body. A keto diet restricts carbohydrate intake, which can lead to lower T3 levels and impair thyroid function.

Keto can increase stress hormones:

When the body doesn't consume enough carbs, it relies on stress hormones like cortisol and adrenaline to sustain blood sugar levels. Cortisol is known to increase Thyroid-Stimulating Hormone (TSH), which is associated with hypothyroidism. Additionally, cortisol slows down the conversion of T4 to T3 and increases reverse T3, an inactive form of T3. People with hypothyroidism often have higher stress hormone levels, and the keto diet may exacerbate this issue.

Micronutrient deficiencies:

The keto diet restricts carbohydrate-rich foods like grains, lentils, fruits, and vegetables, which are excellent sources of vitamins and minerals. This restriction can lead to deficiencies in essential micronutrients like potassium and vitamin C. People with hypothyroidism may already have low potassium levels, and a keto diet can further deplete these levels. Vitamin C, on the other hand, is important for improving thyroid function and reducing TSH levels. It can be challenging to obtain adequate amounts of these nutrients on a keto diet.

Sustainability:

The keto diet can be challenging to maintain in the long term due to its restrictive nature. It may lead to an unbalanced diet and require excessive willpower. Additionally, weight loss from the keto diet is often temporary, and most people who attempt weight loss regain the lost weight or even gain more.

In conclusion, while the keto diet may offer some benefits, it may not be the best choice for people with thyroid issues or those sensitive to hormonal fluctuations. It is essential to consult with a healthcare professional and consider individual sensitivities before starting any diet, including keto.

Those who don't achieve ketosis

The keto diet is not suitable for everyone. For some, the desired state of ketosis is not achieved, and they experience side effects without reaping the benefits.

Who are they?

• Are genetically unable to digest a lot of fat
• Are taking medication for depression
• Are experiencing mental health issues such as depression and loss of motivation
• Are unable to stick to the strict diet rules
• Are unable to adapt their lifestyle to the diet's requirements

Consequences of not achieving ketosis and continuing with the keto diet can include:

• Experiencing side effects such as constipation, acne, and the "keto rash"
• Nutritional deficiencies
• Fatigue
• Fuzzy thinking and mood swings
• Returning or worsening mental health issues

If you are not achieving ketosis, it is important to seek advice from a healthcare professional. They may recommend:

• Adjusting your diet, for example, by reducing your carb intake further or trying a low-carb diet instead
• Adjusting your calorie intake
• Checking your ketone levels and nutrient intake
• Considering lifestyle factors such as sleep, stress management, and exercise
• Taking electrolyte supplements
• Trying intermittent fasting
• Taking medication for mental health issues

Individuals who are constantly snacking

The keto diet may not be suitable for individuals who are constantly snacking. This is because the keto diet is high in fat and low in carbohydrates, which can be challenging to maintain when snacking.

When on the keto diet, it is important to limit carbohydrate intake to a minimum and focus on consuming high amounts of healthy fats. This can be difficult to achieve when snacking, as many snack foods are high in carbohydrates and low in healthy fats.

Additionally, the keto diet can be filling due to the high-fat content of the meals. As a result, individuals following the keto diet may not feel hungry all the time, reducing the need to snack.

However, if individuals on the keto diet do feel hungry between meals, there are some keto-friendly snack options available. These include hard cheeses such as cheddar, gouda, and gruyère; soft cheeses such as brie or goat cheese; avocados; low-carb nuts and seeds such as Brazil nuts, macadamia, or pecans; and pickled cucumbers, cold cuts, bacon, smoked mackerel, olives, and vegetables.

It is important to note that while snacking can be accommodated on the keto diet, it may require more planning and preparation than a standard diet. This is because the typical snack foods may not be suitable, and keto-friendly alternatives may need to be sourced or prepared.

In conclusion, while it is possible to snack while on the keto diet, the high-fat and low-carbohydrate nature of the diet may make it challenging for individuals who are constantly snacking.

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