Keto Diet: Why It's Bad For Your Health

The keto diet is a popular, low-carb, high-fat approach to weight loss. While it can be effective for quick weight loss, it is not without its risks. The keto diet is extremely strict and difficult to maintain, and it can be hard to stick to in the long term. The diet can also lead to social isolation and disordered eating. It may also cause low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart disease.

May lead to the keto flu

The keto flu is a set of symptoms that some people may experience when they start a ketogenic diet. The symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very few carbohydrates.

The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. Reducing your carb intake forces your body to burn ketones for energy instead of glucose. Ketones are byproducts of fat breakdown and become the main fuel source when following a ketogenic diet.

The keto flu is not an actual flu, and it is not contagious or dangerous. However, it can be very unpleasant. Most people feel one or more of these symptoms during the first one or two weeks of a keto diet, especially days 3 to 5. The symptoms can range from mild to severe and vary from person to person.

Symptoms of the keto flu include:

• Headache
• Foggy brain
• Fatigue
• Irritability
• Nausea
• Difficulty sleeping
• Constipation
• Diarrhea
• Muscle soreness
• Cravings
• Poor focus and concentration
• Dizziness
• Stomach aches or pains
• Cramping
• Trouble falling asleep or staying asleep

The keto flu is caused by the drastic reduction in carbohydrate intake. This can come as a shock to the body and may cause withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance. The transition to a high-fat, very low-carb diet may be a struggle for some, while others are able to switch between fuel sources with little to no keto flu symptoms.

The keto flu is usually temporary and will pass within a few days to a few weeks. However, in extreme cases, it can last up to a month.

• Drink plenty of water: Staying hydrated can help with symptoms like fatigue and muscle cramping.
• Replace electrolytes: Include plenty of salty and potassium-rich foods in your diet, such as green leafy vegetables and avocados.
• Eat more fat: A well-balanced keto diet includes enough fat to ensure you're not hungry after a meal and have ample energy.
• Slow transition: Try a typical low-carb diet first and gradually reduce your carbohydrate intake while slowly increasing your fat intake.
• Avoid strenuous exercise: Light activities like walking, yoga, or leisurely biking may improve symptoms.
• Get plenty of rest: Taking an Epsom salt bath can help soothe and relax your muscles as well as improve electrolyte absorption.

May stress your kidneys

The ketogenic diet is high in fat and protein and low in carbohydrates. This combination can put a strain on your kidneys, especially if you already have kidney disease or reduced kidney function due to diabetes, hypertension, or infection.

The keto diet can lead to an increased acid load in the body, resulting in metabolic acidosis. Metabolic acidosis is a common complication of chronic kidney disease and can affect bone and muscle health.

When you eat a high-protein diet, your kidneys have to work harder due to increased blood flow to the filtering unit of the kidney. This can lead to a condition called hyperfiltration, which contributes to the progression of chronic kidney disease.

Kidney Stones

The keto diet has also been linked to an increased risk of kidney stones. Kidney stones are a well-documented potential side effect, especially in children following the keto diet as a treatment for epilepsy. A diet high in animal protein is believed to increase the risk of kidney stones, as it makes your urine more acidic and increases calcium and uric acid levels.

Who Should Be Cautious?

If you have healthy kidneys, the keto diet is generally considered safe, and you may even experience some health benefits, such as improved blood sugar control and weight loss.

However, if you have any kidney complications or fully developed kidney disease, it is not recommended to follow the keto diet without consulting a nephrologist. The keto diet may worsen kidney function in those with kidney disease and increase the risk of complications.

Alternative Approaches

If you have kidney disease or are at risk for it, there are alternative diets that can help with weight loss and kidney health. Adopting a healthy lifestyle with balanced and portioned meals that include adequate amounts of protein, carbohydrates, fat, fiber, and other micronutrients is recommended.

Additionally, restricting salt intake and ensuring proper hydration can alleviate stress on the kidneys. For those with advanced kidney disease, paying attention to foods rich in potassium and phosphorus is crucial, as the kidneys may not be able to handle high loads of these minerals.

It is always best to consult with a physician or nephrologist before starting any new diet, especially if you have existing health conditions.

May cause digestive issues

The keto diet is a high-fat, moderate-protein, and low-carbohydrate eating pattern. It encourages the production of an alternative fuel source called ketones from stored fat. However, it may cause digestive issues, including stomach pain, constipation, and diarrhoea.

Dehydration

The transition to a keto diet can lead to dehydration because the body is moving from using glycogen and carbs to using fat and ketones for energy. This can result in a loss of fluids and electrolytes, causing symptoms such as stomach pain, headaches, lethargy, nausea, brain fog, and low motivation. To alleviate these symptoms, it is essential to increase water and salt intake and ensure adequate fat consumption.

Electrolyte Imbalance

The keto diet can also cause an electrolyte imbalance, particularly a deficiency in potassium and magnesium. Potassium deficiency, or hypokalemia, can lead to constipation, heart palpitations, and extreme fatigue. Magnesium deficiency can result in fatigue, muscle twitches, cramps, apathy, and high blood pressure. To address these deficiencies, it is recommended to consume bone broth, avocado, and salty foods. Additionally, taking supplements like Lite Salt or a high-quality probiotic can help.

Lack of Fibre

The keto diet restricts fibrous foods like grains and legumes, which are essential for healthy intestinal function, nutrient absorption, and immune function. This lack of fibre can contribute to constipation and other digestive issues. To mitigate this, it is important to include a reasonable amount of non-starchy vegetables, such as broccoli, cauliflower, and avocado, in your diet.

Food Allergies and Intolerances

Food allergies or intolerances can also be a factor in digestive issues on the keto diet. Common allergens such as wheat, eggs, fish, dairy, nuts, peanuts, shellfish, and soy may be triggering adverse reactions. An elimination diet that removes these common allergens for a period of time can help identify any intolerances.

Parasites and Small Intestinal Bacterial Overgrowth (SIBO)

In some cases, digestive issues on the keto diet may be due to parasites or SIBO. Testing for these issues can be done through clinical tests and bloodwork, although it may be expensive. Addressing parasites or SIBO with the help of a healthcare professional can improve digestive function.

Overall, while the keto diet may offer certain benefits, it is important to be aware of the potential digestive issues that may arise. Staying hydrated, consuming adequate electrolytes, including fibre-rich foods, and addressing any food allergies or intolerances can help mitigate these issues.

May lead to nutrient deficiencies

The keto diet can lead to nutrient deficiencies, which can cause a host of health issues. The diet is typically low in fibre, as well as vitamins and minerals found in fruits, vegetables, whole grains, and legumes.

The keto diet restricts fruits and vegetables, which are rich in vitamins and minerals. This can lead to deficiencies in selenium, magnesium, phosphorus, and vitamins B and C.

The diet also restricts whole grains and legumes, which are good sources of fibre. Fibre is needed for healthy intestinal function, nutrient absorption, and immune function. A lack of fibre can lead to constipation.

In addition, the keto diet can lead to deficiencies in thiamin, folate, vitamin A, vitamin E, vitamin B6, calcium, 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 can also be low in vitamin K, linolenic acid, and water-soluble vitamins.

Overall, the restrictive nature of the keto diet can lead to nutrient deficiencies, which can have negative impacts on health.

May cause dangerously low blood sugar

The keto diet is a low-carb, high-fat diet that causes the body to burn fat instead of carbohydrates. While this can be beneficial for weight loss and blood sugar management, it can also lead to dangerously low blood sugar levels, also known as hypoglycemia. This is especially true for those with type 2 diabetes who are also taking medications that increase insulin levels.

When an individual follows the keto diet, they restrict their carbohydrate intake, which can lead to lower blood sugar levels. This is because carbohydrates are broken down into simple sugars in the body, causing blood glucose levels to rise. In response, the body releases insulin to stabilize blood sugar by removing it from the bloodstream and facilitating its storage or use for immediate energy.

For people with diabetes, maintaining stable blood sugar levels is crucial. If blood sugar drops too low, it can lead to hypoglycemia, which is a potentially dangerous condition. Symptoms of hypoglycemia include weakness, shaking, moist skin, sweating, nightmares, bad dreams, restless sleep, headaches, and seizures. It is important to monitor blood sugar levels regularly and consult a doctor if adjustments to medication are necessary.

The keto diet's severe restriction of carbohydrates can lead to hypoglycemia, especially if not properly managed. This is because the body is forced to break down fats for energy instead of carbohydrates, which are the main fuel source for many bodily processes. The shift to using fat for energy can lead to a decrease in blood sugar levels, which may be beneficial for some people with type 2 diabetes but dangerous for others.

Additionally, the keto diet can be challenging to maintain in the long term due to its restrictive nature. This means that as people add carbohydrates back into their diet, they will need to increase their diabetes medication, which further increases the risk of hypoglycemia. Therefore, it is essential to consult a healthcare professional about proper medication adjustments before starting the keto diet.

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