Carbs And Keto: Friends Or Foes?

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, only 5% to 10% of energy intake comes from carbs. The reduction in carbs puts the body into a metabolic state called ketosis, where the liver produces ketone bodies from stored fat for energy instead of using carbohydrates. While the keto diet is advertised as a weight-loss wonder, it is actually a medical diet that comes with serious risks and is not suitable for everyone.

Keto can cause keto flu with symptoms like fatigue, dizziness, and poor sleep

The keto diet is a very low-carb, high-fat, and moderate-protein diet. It can be an effective way to lose weight and improve health, but it is associated with some unpleasant side effects. One of the most well-known complications of the keto diet is the "keto flu".

The keto flu is a group of symptoms that occur when the body enters ketosis, a metabolic state where the body burns fatty acids for energy instead of carbohydrates (glucose). The symptoms of keto flu include fatigue, dizziness, poor sleep, nausea, irritability, sugar cravings, muscle soreness, and brain fog, among others. These symptoms can range from mild to severe and can last from a few days to several weeks, or even up to a month in extreme cases.

The keto flu is believed to be caused by a combination of factors, including genetics, electrolyte loss, dehydration, and carbohydrate withdrawal. The body is used to burning carbohydrates for energy, so when carbs are drastically reduced, it can be a shock to the system.

To manage keto flu symptoms, it is recommended to:

• Drink plenty of water to stay hydrated.
• Take electrolyte supplements or eat electrolyte-rich foods like leafy greens and avocados.
• Get plenty of rest.
• Avoid strenuous exercise and opt for lighter activities like yoga or walking.
• Consume enough healthy fats and gradually reduce carbs over time.

It is important to note that not everyone will experience the keto flu, as some people are naturally "metabolically flexible". Additionally, the keto diet may not be suitable for everyone, including pregnant or breastfeeding individuals and those with certain health conditions. Consulting a doctor or nutritionist before starting the keto diet is recommended.

It can be hard to get all the nutrients you need

The keto diet is a high-fat, low-carb eating style. While it can be effective for weight loss and appetite suppression, it can be hard to get all the nutrients you need. Here are some reasons why:

Lack of Fruits and Vegetables

The keto diet restricts carbohydrates, which includes many healthy fruits and vegetables. Fruits and vegetables are excellent sources of vitamins, minerals, fiber, and other essential nutrients. By limiting your intake of these foods, you may miss out on their nutritional benefits.

Low Fiber Intake

The keto diet tends to be low in fiber since many high-fiber foods, such as whole grains, legumes, and some vegetables, are restricted. Fiber is important for digestive health, weight loss, and protection against gastrointestinal cancers. A low-fiber diet can lead to constipation and other digestive issues.

Inadequate Hydration and Electrolyte Imbalances

When you drastically reduce your carbohydrate intake, your body produces less insulin, and glycogen stores in the muscles and liver are depleted. This leads to a loss of water and electrolytes, including magnesium, calcium, sodium, and potassium. Dehydration and electrolyte imbalances can cause muscle cramps, irregular heartbeat, fatigue, cognitive issues, and difficulty regulating body temperature.

Potential Nutritional Deficiencies

The keto diet may make it challenging to obtain certain key nutrients, such as magnesium, calcium, and potassium. These nutrients are typically found in high-carb foods like beans, bananas, and oats. By excluding these food sources, you may not be getting adequate amounts of these essential nutrients.

Social and Emotional Challenges

Following a restrictive diet like keto can be emotionally exhausting and socially isolating. You may find yourself avoiding social gatherings or feeling anxious about the available food options. The strict nature of the keto diet can impact your emotional well-being and make it difficult to sustain in the long term.

It can be restrictive and challenging

Restrictive and challenging is an accurate description of the keto diet. It requires a drastic reduction in carbohydrates, which are a macronutrient and a significant source of energy for the body. This means cutting out not just sugar but also many healthy, plant-based foods, including fruits and vegetables, which are rich in vitamins, minerals, and fiber.

The keto diet is restrictive because it requires a significant change in eating habits, eliminating many common foods and food groups. It can be challenging to sustain over the long term due to the limitations it imposes on food choices and the potential for negative side effects.

The keto diet is considered particularly challenging because it requires a strict reduction in carbohydrates, often to less than 20 grams per day, which is a tiny fraction of what many people typically consume. This can be difficult to achieve and maintain, especially when eating out or socializing, as it involves carefully monitoring food choices and being mindful of hidden carbohydrates.

The keto diet can also be challenging because it may lead to various side effects, commonly known as the "keto flu." These side effects include fatigue, dizziness, lightheadedness, poor sleep, difficulty exercising, and constipation. While these symptoms usually subside as the body adjusts to burning fat for fuel, the transition period can be uncomfortable and last from a few days to a few weeks.

Additionally, the keto diet may cause electrolyte imbalances, negatively affect athletic performance, trigger disordered eating, and be emotionally exhausting. It can be isolating, as it restricts social activities involving food and drink. The strict nature of the diet and the potential for side effects can make it difficult to sustain over the long term, leading to feelings of failure if individuals are unable to maintain the diet.

Furthermore, the keto diet may not be suitable for everyone, especially those with mental health issues or a history of eating disorders. It is important to consult a registered dietitian before starting the keto diet to ensure it is safe and appropriate for your individual needs and health status.

While the keto diet has been popularized for weight loss and blood sugar control, it is essential to recognize its restrictive and challenging nature. It requires careful planning, monitoring, and a significant adjustment in eating habits. For some, the benefits may outweigh the challenges, but it is crucial to be well-informed before embarking on such a restrictive dietary regimen.

It can cause constipation

Constipation and the Keto Diet

Constipation is one of the many side effects of the keto diet, a high-fat, low-carb eating style. The keto diet involves a strict limitation of carbohydrates, with the body using fat for energy instead of carbs. This transition can cause "keto flu", which includes symptoms such as fatigue, dizziness, lightheadedness, poor sleep, and constipation. These symptoms are a result of the extreme restriction of carbohydrates and can last from a few days to a few weeks.

The keto diet is low in fiber, which is essential for digestive health and can be found in high-carb foods like fruits, vegetables, nuts, and seeds. Fiber is protective against gastrointestinal cancers and plays a role in maintaining a feeling of fullness, which aids in weight loss.

The keto diet's restriction of carbohydrates can lead to an increased intake of protein, which can also contribute to constipation. Excess protein consumption raises insulin levels, which can lead to increased fat storage in the body.

To help alleviate constipation while on the keto diet, it is important to ensure adequate hydration and electrolyte intake. As the body adjusts to relying on fat for fuel, the production of insulin decreases, leading to a depletion of glycogen stores in the muscles and liver. This results in a loss of water and electrolytes, which can contribute to constipation.

In addition to hydration and electrolyte intake, incorporating resistant starches into the diet can help blunt the hunger response and elevate butyrate levels, which have a positive impact on gut health. Resistant starches are found in oats, green banana flour, legumes, and beans.

While the keto diet may have benefits for weight loss and blood sugar control, it is important to consider the potential side effects, including constipation, and take appropriate measures to mitigate them.

It can be isolating and emotionally exhausting

Adopting a ketogenic diet can be isolating and emotionally exhausting due to the restrictive nature of the diet and the potential social implications. Carbs are typically found in comfort foods and social eating situations, so removing them can be challenging.

The keto diet restricts carbohydrates, which are often staple foods in many cultures, and this can make cultural and social events difficult. For example, a dinner party with friends may become a source of stress as you navigate what you can and cannot eat. You may feel limited in your food choices, and this can be isolating, especially if your friends or family are not following the same diet. It can be emotionally draining to constantly consider your food options and explain your dietary choices to others.

Keto requires a significant shift in eating habits, and this can be challenging when eating out or travelling. Finding keto-friendly options in restaurants or during social gatherings can be tricky and may lead to feelings of isolation. You might feel restricted and left out when others are enjoying foods that you cannot have. The emotional labour of sticking to the keto diet in social situations can be draining, and you may feel pressured to explain or justify your dietary choices.

Additionally, the keto diet's focus on high-fat foods might be emotionally challenging for some. The idea of consuming larger amounts of fat may be difficult for those with a history of disordered eating or a negative association with fat. This could lead to an unhealthy relationship with food, further exacerbating feelings of isolation and emotional exhaustion.

The restrictive nature of keto can also impact your emotional state. Restricting carbohydrates can be challenging, and you may experience cravings, especially in the initial stages of the diet. These cravings can be intense and may lead to feelings of deprivation, which can be emotionally draining. Adopting keto requires a significant shift in mindset and can be a lonely process, especially if your friends or family do not understand or support your decision.

Frequently asked questions