Keto's Long-Term Danger: What You Need To Know

The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate eating pattern that has gained popularity in recent years. While it may lead to initial weight loss, the keto diet is not a sustainable or realistic long-term solution and can lead to several health risks. These risks include nutrient deficiencies, constipation, kidney problems, increased risk of heart disease, and impaired athletic performance. Furthermore, for pregnant individuals or those planning to become pregnant, the keto diet has been linked to an increased risk of birth defects and gestational diabetes. Thus, while the keto diet may offer short-term weight loss benefits, it can have dangerous long-term consequences.

Nutrient deficiencies

The keto diet is associated with a range of nutrient deficiencies that can have serious health implications. The diet's restriction of fruits, vegetables, whole grains, and legumes can lead to a lack of antioxidants, vitamins, and minerals. Specifically, adherents to the keto diet may experience deficiencies in selenium, magnesium, phosphorus, and vitamins B and C.

The keto diet is also typically low in fiber, which is essential for healthy intestinal function, nutrient absorption, and immune function. The lack of fiber can increase the risk of heart disease, stroke, and type 2 diabetes, and can contribute to digestive problems such as constipation and chronic diarrhea.

In addition, the keto diet may lead to deficiencies in thiamin, folate, vitamin A, vitamin E, vitamin B6, calcium, magnesium, iron, and potassium. These deficiencies can cause a range of health issues, including constipation, heart palpitations, extreme fatigue, muscle twitches, cramps, apathy, and high blood pressure.

The keto diet has also been linked to an increased risk of neural tube defects in pregnant women or those planning to become pregnant. This is likely due to decreased folate intake, as many carbohydrate-rich foods are fortified with folate.

The restrictive nature of the keto diet makes it challenging to adhere to and can lead to nutrient imbalances and deficiencies, negatively impacting overall health and well-being.

Heart disease

The keto diet is associated with an increased risk of heart disease. This is due to the diet's high saturated fat content, which has been linked to heart disease. The keto diet is also associated with an increase in "bad" LDL cholesterol, which is a known risk factor for heart disease.

The high-fat content of the keto diet can lead to an increased risk of cardiovascular disease. A 2019 study in the *Journal of the American College of Cardiology* found that people on low-carb diets are more likely to develop atrial fibrillation (AFib), which raises the risk of blood clots, stroke, and heart failure.

The keto diet's restriction of fruits and vegetables can also contribute to an increased risk of heart disease. These foods are good sources of antioxidants, vitamins, and minerals, including potassium and magnesium, which are important for heart health. A high-fiber diet, which can be difficult to achieve on keto, has been shown to reduce the risk of heart disease.

Additionally, the keto diet may negatively impact athletic performance, which could indirectly affect heart health. A 2019 study found that participants performed worse on high-intensity cycling and running tasks after following a ketogenic diet for four days.

Furthermore, the keto diet can lead to weight regain, which is also a risk factor for heart disease. Coming off the keto diet often results in weight regain, and the type of weight gained back is mostly fat, which can affect metabolism and make it harder to lose weight in the future.

The long-term effects of the keto diet on heart health are still not fully understood, and more research is needed to determine the exact mechanisms by which it increases the risk of heart disease. However, the available evidence suggests that the keto diet can be detrimental to heart health and may increase the risk of cardiovascular disease and other cardiac events.

Kidney problems

The keto diet may be detrimental to kidney function and significantly increases the occurrence of kidney stones. The diet may also be particularly dangerous for people with chronic kidney disease (CKD). The high amounts of protein consumed on the keto diet can place excess stress on the kidneys and worsen the long-term internal damage of CKD.

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

Constipation

Causes of Constipation on Keto

• Transitioning too quickly: Drastic changes to a person's diet can negatively affect their digestive system and cause constipation.
• Not eating enough fibre: The keto diet restricts all types of carbohydrates, including those present in high-fibre fruits, vegetables, and grains.
• Dehydration: A low-carb diet depletes your body's glycogen stores, which are stored with water. This can lead to dehydration, which can cause constipation.
• Lack of physical activity: Research shows that physical activity can promote bowel movements. Some people experience low energy levels when starting keto, which can lead to reduced physical activity and constipation.

Treating and Preventing Constipation on Keto

• Add more fibre: Include more high-fibre, low-carb foods to your diet, such as leafy greens, broccoli, nuts, seeds, berries, and low-carb vegetables.
• Drink more water: Proper hydration is essential for normal bowel function.
• Exercise: Moving more can help relieve constipation and promote healthy bowel movements.
• Gradual transition: Instead of drastically lowering carbohydrates, try reducing them gradually to give your digestive system time to adjust.

When to Seek Help

If constipation persists for several weeks, it is recommended to see a doctor. They may recommend a fibre supplement or a laxative that doesn't contain carbohydrates.

Fuzzy thinking and mood swings

The keto diet is a high-fat, low-carbohydrate, and adequate-protein diet. It is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks. One of these risks is fuzzy thinking, or "brain fog", which can lead to mood swings.

Brain Fog

The brain works best when its energy source is sugar from healthy carbohydrates. The keto diet deprives the brain of this energy source, which can lead to mild cognitive impairment, or "brain fog". This can manifest as difficulty concentrating or focusing, feeling slow or "off", or not being able to think clearly. Brain fog can decrease productivity, communication skills, and mood, and can have a negative impact on many areas of life.

Transition Period

Brain fog often occurs during the transition from a high-carb to a low-carb diet. This is because the brain's default fuel is glucose, which comes from carbohydrates. When you cut out carbohydrates, the brain has less energy, and this can result in brain fog. However, this is usually temporary, lasting a week or less.

Electrolyte Deficiency

Another cause of brain fog on the keto diet is electrolyte deficiency, specifically sodium deficiency. On a keto diet, fluid and electrolyte needs are higher because insulin levels are low. If these needs are not met, it can lead to dehydration and electrolyte imbalances, which can cause brain fog.

Other Causes

Brain fog can also be caused by a lack of sleep, a lack of exercise, nutritional deficiencies, or health conditions such as chronic fatigue syndrome, depression, Alzheimer's disease, or multiple sclerosis.

Mood Swings

Mood swings can be a symptom of the keto flu, which is caused by the body adapting to ketosis. They can also be caused by the confusion and irritability that result from low-carb diets.

Preventing and Treating Fuzzy Thinking and Mood Swings

To prevent or treat fuzzy thinking and mood swings on the keto diet, it is important to ensure adequate hydration and electrolyte intake, especially sodium and potassium. It may also be helpful to focus on high-quality protein and vegetables, and include foods rich in magnesium, such as avocado, almonds, and low-sugar dark chocolate.

It is important to note that the keto diet is not a recommended treatment for mental disorders, and it may not be suitable for everyone. If you are experiencing mood swings or fuzzy thinking, consult a qualified mental health professional.

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