Keto's Dark Side: Why This Diet Is Bad For You

The ketogenic, or keto, diet is a high-fat, low-carbohydrate diet that has been touted as a quick weight-loss technique. While it has been shown to be effective for weight loss, there are several reasons why the keto diet may be a bad idea. Firstly, it can be difficult to follow due to its restrictive nature and may not provide all the nutrients the body needs. Secondly, it has been associated with an increased risk of heart problems as it encourages the consumption of foods high in saturated fat. Additionally, the keto diet can cause unpleasant side effects such as bad breath, constipation, and reduced physical performance. It may also not be suitable for certain groups of people, including those with kidney disease, pancreatitis, or liver disease, as well as pregnant or breastfeeding women, and children. Furthermore, while the keto diet may lead to initial weight loss, this is often a short-term result of reduced water weight rather than fat loss. Overall, the keto diet may do more harm than good and should be approached with caution.

Keto can cause nutrient deficiencies

The keto diet is a low-carb, high-fat eating plan that has been known to produce quick, short-term weight loss results. However, it is not without its risks. One of the potential risks of the keto diet is nutrient deficiency.

The keto diet is a low-carbohydrate, high-fat eating plan that aims to force the body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates, the keto diet relies on ketone bodies – a type of fuel that the liver produces from stored fat.

The keto diet restricts carbohydrates and, in some cases, protein. This means that certain foods are limited or eliminated from the diet, which can lead to a lack of essential vitamins and minerals.

The keto diet may be lower in fiber because whole grains are eliminated. It may also lack vitamins, minerals, and phytochemicals found in fruits, vegetables, and whole grains.

Specifically, the keto diet may be deficient in the following nutrients:

• Vitamin B1
• Vitamin B6
• Vitamin B7
• Vitamin B12
• Calcium
• Iron
• Magnesium
• Phosphorus
• Selenium
• Folate
• Choline
• Vitamin A
• Vitamin E
• Vitamin D
• Chromium
• Iodine
• Molybdenum

To prevent nutrient deficiencies on the keto diet, it is important to include a variety of nutrient-dense foods, such as:

• Grass-fed, pastured meat
• Poultry
• Wild-caught fish
• Liver
• Spinach
• Kale and other green leafy vegetables
• Nuts
• Seeds
• Dark chocolate
• Avocados
• Broccoli
• Brussels sprouts
• Cauliflower
• Salmon
• Sardines
• Eggs

It may lead to liver and kidney problems

The keto diet is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks. The diet is high in saturated fat, which is linked to an increased likelihood of heart disease or strokes.

The liver produces ketone bodies, which are used as fuel by the body when there is not enough sugar from carbohydrates. With so much fat to metabolize, the keto diet could make any existing liver conditions worse.

The kidneys help metabolize protein, and the high-protein content of the keto diet may overload them. The diet is also associated with kidney stones, which are more likely to occur in people without kidney disease following keto because of the focus on animal-based and high-fat foods. For those with kidney disease, keto can lead to further long-term kidney damage and worsen metabolic acidosis.

The keto diet is not safe for everyone. It is important to talk to a doctor and a registered dietitian before attempting a ketogenic diet.

It can cause constipation

The keto diet can cause constipation, which is often called "keto constipation". This is due to the diet being low in fibre-rich foods like grains and legumes, which help keep you regular. The keto diet is also high in dairy, which can be difficult to digest and lead to constipation. In addition, people on the keto diet may drink less water, which can contribute to constipation.

People on the keto diet may experience constipation for several reasons. Firstly, the diet is typically low in fibre, as it restricts carbohydrate intake to less than 50 grams per day. Fibre is important for maintaining regular bowel movements, and a lack of fibre can lead to constipation.

Secondly, the keto diet includes a lot of dairy products, such as cheese, yogurt, and cream, which are high in fat and protein. Dairy is a common cause of constipation due to its lactose content, which can be hard to digest and lead to bloating, gas, nausea, and constipation.

Finally, people on the keto diet may drink less water, which is important for staying regular. With a reduced intake of fruits and vegetables, it's easy to become dehydrated without realising it.

How to treat and prevent keto constipation

There are several ways to treat and prevent constipation while on the keto diet:

• Add more dietary fibre: Aim for 25 grams of fibre per day for women and 38 grams per day for men. Keto-friendly, fibrous foods include cauliflower, avocado, and almonds.
• Increase water intake: Most people should drink between 9 and 13 cups of water per day. Drink before you feel thirsty and use the colour of your urine as an indicator of hydration—the darker it is, the more dehydrated you are.
• Cut back on dairy: If you suspect dairy is causing your constipation, try reducing or avoiding dairy products or switching to dairy-free alternatives.
• Exercise regularly: Research has found that aerobic exercise can improve constipation by encouraging your intestines to contract. A brisk walk, light jog, or fitness class may help regulate your bowel movements.
• Retrain your bowel: Establish a regular time for bowel movements and drink enough fluids. You may also need stimulation such as a fibre supplement or a suppository, but be sure to speak with your healthcare provider before taking any supplements.

It can cause fuzzy thinking and mood swings

Why Keto May Be Bad For You: Fuzzy Thinking and Mood Swings

The keto diet is a low-carb, high-fat, and moderate-protein diet. It was initially developed to manage seizures in people with epilepsy, but it is now widely used as a weight-loss tool. The diet causes the body to burn fat instead of carbohydrates for energy, which can have some benefits for weight loss. However, because the diet can affect the brain and nervous system, it may also impact your mood and cause fuzzy thinking and mood swings.

How Keto May Cause Fuzzy Thinking and Mood Swings

The keto diet can be difficult for your body to adjust to, and some people may experience a range of side effects, including:

• Headaches
• Sleep disturbances
• Cramping
• Fatigue

Dealing with these side effects can be challenging and may contribute to feelings of depression and irritability. In addition, the keto diet is extremely restrictive, requiring people to avoid sugar, starch, legumes, and carb-rich fruits and vegetables. This excessive restriction may also lead to feelings of depression, whether from avoiding comfort foods, making abrupt changes to your diet, or even nutrient deficiencies.

Nutrient Deficiencies and Their Impact on Mental Health

Not getting enough of certain nutrients, such as zinc, magnesium, or selenium, may contribute to depression. A study of over 90,000 people found that excluding any food group from the diet was linked to depression. In addition, the keto diet's restriction of carbohydrates can impact mental health. The brain functions best when its energy source is glucose, which comes from healthy carbohydrates. Low-carb diets like keto may cause confusion and irritability, impacting your ability to think clearly.

Social Isolation and Mental Health

The restrictive nature of the keto diet may also lead to social isolation, especially if many of your social gatherings involve food. Cooking at home more often to stick to the keto diet may result in feelings of depression if it leads to increased social isolation.

Tips for Managing Mental Health on Keto

If you are feeling depressed while on the keto diet, it is important to remember the difference between feeling depressed occasionally and having a depressive disorder. If your ability to live your life normally is being affected, seek professional help. Discontinuing the keto diet may be the best option if you feel it is causing your depression or making your symptoms worse.

However, if you wish to continue the keto diet, the following strategies may help:

• Waiting out the initial adjustment period, known as the "keto flu," and ensuring you stay hydrated and increase your electrolyte intake.
• Focusing on high-quality protein and vegetables, as well as mood-supporting nutrients like magnesium-rich foods (avocado, almonds, low-sugar dark chocolate).
• Trying cyclical keto dieting (carb cycling), which allows for one high-carbohydrate day a week, making the diet easier to stick to in the long term.

If you are unsure whether your depression is caused or worsened by the keto diet, it is recommended to seek help from a qualified mental health professional.

It's associated with an increased risk of heart disease

The keto diet is associated with an increased risk of heart disease due to its high saturated fat content. The diet is typically composed of 60-80% fat, with saturated fats from oils, lard, butter, and cocoa butter being encouraged in high amounts. As a result, the keto diet is linked to elevated levels of "bad" LDL cholesterol, which is a known risk factor for heart disease.

The high fat requirement of the keto diet means that followers must consume fat at every meal. For example, in a daily 2,000-calorie diet, this could look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on the individual's needs.

The American Heart Association (AHA) states that the keto diet goes against their dietary guidelines and raises concerns related to cardiovascular disease. While the keto diet has been shown to produce quick, short-term weight loss results, it is not recommended as a long-term dietary change.

In addition to the increased risk of heart disease, the keto diet also carries other potential risks, including nutrient deficiency, liver and kidney problems, constipation, and fuzzy thinking and mood swings. Therefore, it is important to consult a doctor and a registered dietitian before starting a ketogenic diet.

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