Keto's Bad Reputation: Unraveling The Misconceptions

The keto diet has gained popularity as a weight-loss method, but it also has a bad reputation due to its potential health risks and side effects. The high-fat, low-carbohydrate approach can lead to nutrient deficiencies, constipation, dehydration, kidney stones, and an increased risk of heart disease. It is also difficult to stick to and may not be sustainable for most people. Furthermore, there are concerns about its effectiveness for long-term weight loss, as initial weight loss is often attributed to water loss rather than fat loss. The keto diet is not suitable for everyone, and it is essential to consult a healthcare professional before starting this or any other diet.

Keto can lead to dehydration

Keto and Dehydration

The keto diet is a popular way to lose weight and improve overall health. However, one common issue that many people experience while following this diet is dehydration.

The keto diet is a low-carb and high-fat diet, which means that the body produces ketones to burn fat for energy instead of glucose. This process leads to the loss of water and electrolytes, resulting in dehydration. Dehydration can lead to various unpleasant symptoms such as muscle cramps, headaches, keto flu, fatigue, constipation, increased thirst and hunger levels.

Ketones

When the body shifts into the metabolic state of burning fat for fuel, the liver creates ketones. These are water-soluble compounds made of fatty acids. The body will use ketones for energy, releasing them into the bloodstream. The problem is, ketones have a diuretic effect, making you urinate more often and thus losing water.

Glycogen stores

As your body switches away from using carbs as fuel, the liver also releases its glycogen stores. This form of glucose is stored with lots of water. This exits the body through urine, leading to dehydration.

Insulin

A low-carb diet leads the body to produce less insulin. Less insulin in the bloodstream signals your kidneys to excrete sodium at a higher rate. Since sodium helps the body retain water, getting less of it can cause your body to not hang on to as much fluid.

Electrolytes

The nature of the high-fat and low-carb diet can cause an imbalance in electrolytes, leading to dehydration and other unpleasant symptoms. Electrolytes are minerals that have an electric charge. They help the body retain water, keep muscles contracting properly, balance pH levels, and maintain nervous system function. When you're on the keto diet, it's important to maintain proper electrolyte levels to avoid dehydration.

Sodium

A keto diet often means eating lower amounts of salt than a standard American diet. Salt helps the body retain its water intake, so getting less of it can cause your body to not hang on to as much fluid.

Water weight

When you start a keto diet, it is normal to lose several pounds of water weight in the first week or two due to glycogen stores being depleted and your body no longer absorbing as much water from carbs.

Tips to Avoid Dehydration on the Keto Diet

• Start your day with water and try to drink around eight glasses of water throughout the day.
• Keep a full glass of water near you, so it's easier to remember to drink.
• Buy a tracking cup or download a water-tracking app to visually see how much you drink in a day.
• Stay hydrated with other liquids such as low-sugar broths, juices, sports drinks, and popsicles.
• Eat whole foods like leafy vegetables, which have a high water content that can keep you hydrated, while nuts and seeds are high in electrolytes.
• The recommended daily water intake on the keto diet is at least 2-3 liters per day.

It can cause vitamin and mineral deficiencies

The keto diet has gained a bad reputation due to its potential to cause vitamin and mineral deficiencies. This is because many vitamin- and mineral-rich foods like fruits, vegetables, and grains are high in carbohydrates and are therefore restricted on the keto diet. Micronutrients are essential for the body's daily functions, and not consuming enough of them can have adverse effects on health.

The keto diet is a high-fat, moderate-protein, and low-carbohydrate diet that forces the body to burn fat for energy instead of glucose. This shift in the body's fuel source can be challenging to achieve and maintain, as it requires a drastic reduction in carbohydrate intake. As a result, those following the keto diet may not be consuming enough micronutrients, leading to potential deficiencies.

A study comparing the micronutrient content of ketogenic diets to the Institute of Medicine's Dietary Reference Intakes (DRI) standards found that higher-fat diets were associated with lower micronutrient density. This means that by restricting carbohydrates, individuals on the keto diet may not be getting enough essential vitamins and minerals.

Some of the specific vitamin and mineral deficiencies that can occur on the keto diet include folate (B9), biotin (B7), selenium, choline, vitamins A, E, D, chromium, iodine, magnesium, and molybdenum. These nutrients are typically found in high-carbohydrate foods like fruits, vegetables, and grains, which are limited or restricted on the keto diet.

For example, folate is abundant in leafy green vegetables, which may be limited on the keto diet to maintain a state of ketosis. Folate is critical for neurological health, and a deficiency can lead to serious health problems like beriberi and Wernicke-Korsakoff syndrome. Similarly, biotin is found in egg yolks, meat, and salmon, which are included in the keto diet but may not be consumed in sufficient quantities to meet the body's needs.

To avoid vitamin and mineral deficiencies on the keto diet, it is important to carefully plan meals and include nutrient-dense foods. Some keto-friendly foods that can help prevent deficiencies include grass-fed and pastured meat, poultry, wild-caught fish, liver, spinach, kale, nuts, and seeds. Additionally, supplementation with specific vitamins and minerals or a focus on vitamin-rich foods is recommended.

In conclusion, the keto diet's restriction of high-carbohydrate foods can lead to potential vitamin and mineral deficiencies, which can have negative impacts on health. Therefore, it is important for individuals following the keto diet to be mindful of their nutrient intake and make necessary adjustments to prevent deficiencies and maintain overall health.

It may cause kidney problems

The keto diet has been linked to an increased risk of kidney problems. The diet's emphasis on animal-based, high-fat foods can cause blood and urine to become more acidic, leading to an increased risk of kidney stones. The keto diet may also reduce the amount of citrate in urine, which can bind to calcium and prevent kidney stone formation.

For individuals with chronic kidney disease (CKD), the keto diet may be particularly harmful. Weakened kidneys may struggle to remove the acid buildup in the blood that results from the high intake of animal foods. This can lead to a state of acidosis, which can worsen the progression of CKD. Additionally, the keto diet is moderate to high in protein, while lower-protein diets are often recommended for individuals with CKD.

Research has also linked the keto diet to an increased decline in kidney function for those with CKD. The high protein content of the diet can lead to hyperfiltration, where the kidney must work harder due to increased blood flow to the filtrating unit, contributing to the progression of CKD. The keto diet can also worsen metabolic acidosis, a common complication of CKD, which can affect bone and muscle health.

Overall, while the keto diet may offer weight loss benefits, it is important to consider the potential risks to kidney health, especially for individuals with existing kidney disease or those at risk for kidney problems.

It can lead to constipation and other gastrointestinal issues

The keto diet is a high-fat, low-carbohydrate, and moderate-protein eating pattern that has gained popularity as a weight-loss strategy. While it may offer benefits such as quick weight loss, increased energy, and improved neurological conditions, it is not without its drawbacks. One common issue associated with the keto diet is constipation and other gastrointestinal problems.

The keto diet restricts fibrous foods like grains, legumes, fruits, and certain vegetables, which are essential for regular bowel movements. This restriction can lead to constipation, especially during the initial stages of the diet as the body adjusts. In addition to constipation, diarrhea can also occur, especially in the first few weeks of starting the diet. This may be due to the body's difficulty in digesting large amounts of dietary fat, leading to greasy diarrhea.

The keto diet's restriction of carbohydrate-rich foods can also result in a decrease in fiber intake, which is crucial for healthy intestinal function and nutrient absorption. This can further contribute to constipation and other gastrointestinal issues. Moreover, the diet's emphasis on animal-based and high-fat foods can increase the risk of kidney stones, as these foods make the urine more acidic and promote the formation of mineral-based substances in the kidneys.

To mitigate constipation and other gastrointestinal issues while on the keto diet, it is important to include high-fiber, low-carb foods such as avocados, broccoli, cauliflower, and asparagus. Additionally, chia seeds, almonds, and coconut are good sources of fiber and compatible with the keto diet. Staying properly hydrated and gradually adjusting carbohydrate and fat intake can also help ease these side effects.

While the keto diet may be an effective strategy for some individuals, it is important to be aware of potential side effects like constipation and gastrointestinal issues. Consulting with a healthcare professional and registered dietitian is recommended before starting the keto diet to ensure it is safe and appropriate for your individual needs.

It can be difficult to follow and may not be sustainable long-term

The keto diet is extremely regimented and very difficult to follow. A single baked potato and one slice of bread could constitute an entire day’s worth of carbohydrates. The diet is so restrictive that it is unlikely that people will follow it correctly, with over 50% of people failing to adhere to a ketogenic diet in many medical studies.

The keto diet is not intended to be adhered to long-term. Recommendations for the length of time to stay on the diet range from two to three weeks up to 12 months. It can be hard to follow long-term and, because of its restrictiveness, it is difficult to sustain. Once an individual resumes a normal diet, they will likely regain any lost weight.

The keto diet is also associated with a number of side effects, including:

• Dehydration
• Keto flu
• Vitamin and mineral deficiencies
• Gastrointestinal issues
• Kidney stones
• Reduced athletic performance
• Fuzzy thinking and mood swings

Frequently asked questions