Keto Diet: Why It Fails And What To Do Instead

why keto foesnt work

The keto diet is a popular choice for people looking to lose weight. It involves a high intake of fat, moderate protein, and a minimal amount of carbohydrates. The diet is based on the idea of achieving ketosis, a metabolic state where the body burns fat instead of glucose for energy. However, there are several reasons why the keto diet may not work for everyone. Firstly, it can be challenging to achieve and maintain ketosis due to the restrictive nature of the diet. Secondly, the keto diet can lead to nutrient deficiencies as it limits the consumption of fruits, vegetables, and other nutrient-rich foods. Additionally, the high intake of saturated fat associated with the keto diet can increase the risk of heart disease and other health issues. Furthermore, stress, underlying medical conditions, lack of exercise, and unrealistic weight loss expectations can also hinder weight loss on the keto diet. While it may promote weight loss in the short term, the restrictive nature of the keto diet makes it difficult to sustain long-term, and there are concerns about potential health risks.

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Keto can cause nutrient deficiency

The keto diet is a low-carb, high-fat diet that can lead to nutrient deficiencies. This is because the diet restricts or eliminates many nutrient-rich foods, such as fruits, vegetables, and grains, that provide essential vitamins and minerals.

Micronutrient Deficiencies

Folate (B9), biotin (B7), selenium, choline, vitamins A, E, D, chromium, iodine, magnesium, and molybdenum are among the most common deficiencies that can develop on a keto diet. These deficiencies can have various negative impacts on the body. For example:

  • Folate is necessary for life and plays a critical role in methylation, which keeps cells functioning.
  • Biotin deficiency can cause thinning hair, dry skin, scaly rashes, and brittle nails.
  • Selenium deficiency can lead to cardiomyopathy (heart disease) and ventricular tachycardia, a potentially life-threatening heart rhythm.

Macronutrient Deficiencies

In addition to micronutrients, the keto diet may also lead to deficiencies in key macronutrients like fiber, vitamin C, and potassium. Whole grains, fruits, and vegetables are good sources of these nutrients, but they are limited or eliminated on a keto diet.

Health Risks

Nutrient deficiencies caused by the keto diet can have serious health consequences. For example:

  • Deficiencies in folate and other B vitamins have been linked to an increased risk of neural tube defects in infants born to mothers who followed a low-carb diet before and during pregnancy.
  • Selenium deficiency is a well-known complication of long-term ketogenic diets and can, in rare cases, become life-threatening.
  • Extreme restriction of carbohydrates and protein can lead to non-alcoholic fatty liver disease (NAFLD) due to depletion of the essential nutrient choline.

Preventing Nutrient Deficiencies on Keto

It is possible to prevent or correct nutrient deficiencies while on a keto diet. This involves strategically including nutrient-dense foods in your diet and taking supplements. Top "keto" foods to eat to prevent deficiencies include:

  • Grass-fed, pastured meat
  • Poultry
  • Wild-caught fish
  • Liver and cod liver oil
  • Spinach
  • Kale and other green leafy vegetables
  • Nuts and seeds

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It's unsustainable

Keto diets are notoriously difficult to stick to. This is due to a number of factors, including the restrictive nature of the diet, the difficulty in customising the diet to individual needs, the lack of sustainability, and the potential for undesirable side effects.

Restrictive Nature

The keto diet is highly restrictive, requiring a drastic reduction in carbohydrate intake. This can be challenging for many people, as carbohydrates are a major source of calories and energy for the body. The diet also requires a high consumption of fats, which can be difficult to maintain over a long period.

Customisation Challenges

Finding the right balance of macronutrients can be difficult, as the specific ratios required for optimal results can vary widely. Additionally, some individuals may experience undesirable side effects such as fatigue, brain fog, or digestive issues, which can hinder adherence to the diet.

Lack of Sustainability

Keto diets often require a major overhaul of eating habits, which can be challenging to maintain in the long term. The restrictive nature of the diet can lead to a feeling of deprivation, making it difficult to stick to the program.

Potential Side Effects

The keto diet can also lead to undesirable side effects, such as the "keto flu," which includes symptoms such as nasty breath, nausea, vomiting, constipation, and sleep problems. Additionally, the high-fat content of the keto diet can be unhealthy, particularly for those with cardiovascular disease or diabetes.

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It's difficult to customise

The keto diet is a low-carb, high-fat diet that can be difficult to customise. This is because it is extremely strict and challenging to maintain. To achieve ketosis, a metabolic state where the body burns fat for energy instead of glucose, the diet requires a significant reduction in carbohydrate intake to approximately 20-50 grams per day. This can be challenging for individuals who are used to consuming high amounts of carbohydrates.

The keto diet also requires a high intake of fat, with 70% to 80% of daily calories coming from fats. This can be difficult to customise as it involves a significant change in eating habits. The diet includes foods such as fatty fish, eggs, dairy, meat, butter, oils, nuts, seeds, and low-carb vegetables. However, it restricts fresh fruits, whole grains, and low-fat dairy, which can make it challenging to meet daily nutritional needs.

In addition, the keto diet may not be suitable for everyone. It is not recommended for individuals with certain medical conditions, such as kidney disease, diabetes, heart or bone ailments, or issues involving the pancreas, liver, thyroid, or gallbladder. The high-fat content of the keto diet, particularly saturated fats, can increase the risk of heart disease. It can also lead to nutrient deficiencies, digestive issues, and impaired bone health. Therefore, it is crucial to consult a healthcare professional before starting the keto diet to ensure it is safe and suitable for your individual needs.

The keto diet can be challenging to customise due to its restrictive nature and the significant changes it requires in eating habits. It may also not be suitable for everyone, and it is important to consider potential health risks and consult a healthcare professional before starting any new diet.

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It's not a long-term solution

The keto diet is a restrictive diet that is challenging to maintain in the long term. It is a drastic departure from the average American diet, requiring a major overhaul of eating habits. The diet is high in fat, with 80-90% of calories derived from fat, and extremely low in carbohydrates, limiting carbs to 10-15 grams per day. This makes it difficult to stick to, and most people are unable to maintain it for more than a few months.

The keto diet is not a sustainable long-term solution for weight loss due to its restrictiveness and the difficulty in customizing it to individual needs. It is hard to stick to because it cuts out many healthy foods, such as fruits, vegetables, and grains, that are good sources of essential vitamins, minerals, and fiber. This can lead to nutrient deficiencies, including deficiencies in vitamin C, fiber, selenium, magnesium, phosphorus, and vitamins B and C.

The high-fat content of the keto diet can also be detrimental to health in the long term. The diet is associated with an increased risk of heart disease due to its high saturated fat content. It can also lead to liver and kidney problems, as these organs have to work harder to metabolize the large amount of fat and protein in the diet.

Additionally, the keto diet can be difficult to customize to fit individual needs. The specific ratios of fat, protein, and carbohydrates required for optimal results can vary widely, and finding the right balance can be challenging. Some people may experience undesirable side effects such as fatigue, brain fog, or digestive issues, which can make it difficult to adhere to the diet.

In conclusion, while the keto diet may lead to weight loss in the short term, it is not a sustainable long-term solution. It is restrictive, challenging to maintain, and may have negative health consequences. It is important to consult with a healthcare professional before starting any diet, including the keto diet, to ensure it is safe and effective for your individual needs.

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It can cause health issues

The keto diet can cause health issues, and it is associated with an increased risk of "bad" LDL cholesterol, which is linked to heart disease. The diet is high in saturated fat, and McManus recommends keeping saturated fats to no more than 7% of your daily calories.

The keto diet can also lead to nutrient deficiencies, as it restricts the intake of many fruits, vegetables, and grains. This can result in a lack of micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.

Additionally, the keto diet can cause liver problems as the organ has to work harder to metabolize all the fat. It can also lead to kidney problems as the kidneys help metabolize protein, and the high protein intake may overload them.

Other possible health issues include constipation, fuzzy thinking, mood swings, confusion, and irritability. The keto diet can also cause what is known as the "keto flu," which includes symptoms such as nasty breath, nausea, vomiting, constipation, and sleep problems.

The restrictive nature of the keto diet, which requires a significant reduction in carbohydrate intake, can also be challenging to maintain in the long term. It is important for individuals to consult with a healthcare professional before starting the keto diet to ensure it is safe and suitable for their unique needs.

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