Lean Keto: Metabolism Friend Or Foe?

The ketogenic diet is a low-carb, high-fat diet that promises quick weight loss. While it may help with weight loss, it also comes with side effects and complications. The diet can cause dehydration, gastrointestinal issues, kidney stones, and reduced athletic performance. It may also lead to vitamin and mineral deficiencies, especially if followed for an extended period. Some health experts warn that the long-term effects of the keto diet are still unknown and that it could be dangerous. For example, it may affect athletic performance, cause weight regain, and damage blood vessels. Overall, while the keto diet may be tempting for those seeking quick weight loss, it is important to be aware of its potential downsides and health risks.

What is the keto diet?

The keto diet is a low-carb, high-fat diet that involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body becomes very efficient at burning fat for energy.

The keto diet typically contains 70% fat, 20% protein, and only 10% carbs. It involves limiting your carb consumption to around 20 to 50 grams per day and filling up on high-fat foods such as meat, fish, eggs, nuts, and healthy oils.

The keto diet has been associated with several health benefits, including weight loss, improved insulin sensitivity, and reduced risk of certain diseases such as diabetes, cancer, epilepsy, and Alzheimer's disease. However, it is important to note that the keto diet also has some potential risks, including nutrient deficiency, liver and kidney problems, constipation, and fuzzy thinking.

Therefore, it is recommended to consult with a doctor and a registered dietitian before starting a ketogenic diet to ensure that it is safe and suitable for your individual needs.

What are the benefits of ketosis?

Ketosis is a metabolic state that occurs when your body burns fat for energy instead of glucose. It can be achieved by following a ketogenic (keto) diet, which is high in fat, moderate in protein, and low in carbohydrates. The keto diet has many possible benefits, including:

• Weight Loss: Ketosis can help you feel less hungry, which may lead to eating less food. It can also help you lose belly fat while maintaining lean mass.
• Increased Energy: The keto diet delivers your body's energy needs in a way that reduces inflammation, and research suggests that the brain works more efficiently on ketones than on glucose.
• Improved Blood Sugar Management: The keto diet can help manage blood sugar levels and may be effective for people with type 1 and type 2 diabetes.
• Neurological Benefits: The keto diet has been used to treat epilepsy in children who don't respond to drug treatment, and it may also help improve other neurological conditions such as Alzheimer's disease, autism, and brain cancers.
• Heart Health: The keto diet may lower the risk of developing cardiovascular disease by lowering blood pressure, improving HDL ("good") cholesterol levels, and lowering triglycerides.
• Metabolic Syndrome: The keto diet may reduce the risk of developing metabolic syndrome, which is associated with an increased risk of heart disease and type 2 diabetes.

While ketosis has many potential benefits, it's important to note that the keto diet can be difficult to follow and may lead to unwanted side effects, including "keto flu," constipation, and bad breath. It's always recommended to consult a healthcare professional before making any significant dietary changes.

What are the side effects of ketosis?

Ketosis is a metabolic state that occurs when your body burns fat for energy instead of glucose. While it can have many benefits, it may also come with some side effects.

One of the signs of ketosis may include “keto flu,” which includes symptoms such as an upset stomach, headache, fatigue, and decreased physical performance. Other symptoms of ketosis may include:

• Bad breath (“keto” breath)
• Constipation
• Diarrhea
• Nausea
• Vomiting
• Leg cramps
• Dehydration
• High cholesterol (hyperlipidemia)
• Low bone density (osteopenia) and bone fractures
• Kidney stones
• Fatty liver
• Hypoglycemia
• Increased heart rate

Some of the negative effects, such as dehydration and low blood sugar, can lead to emergency room visits

What are the long-term health risks of going keto?

While the keto diet is advertised as a weight-loss wonder, it is actually a medical diet that comes with serious risks. The ketogenic diet is a low-carb, high-fat plan that promises quick weight loss. However, there are several long-term health risks associated with the keto diet. Here are some of the potential negative side effects of following the keto diet for an extended period of time:

• Vitamin and Mineral Deficiencies: The keto diet restricts carbohydrate intake to 50 grams or less per day, which can lead to a reduction in the consumption of fruits and vegetables. This may result in vitamin and mineral deficiencies, as fruits and vegetables are rich sources of antioxidants, vitamins, and minerals such as folate, thiamin, vitamins A, B6, B12, C, E, and K.
• Gastrointestinal Issues: Common side effects of the keto diet include gastrointestinal problems like constipation, diarrhea, nausea, and vomiting. Diarrhea is particularly frequent due to the body's difficulty in absorbing the high-fat content of keto-friendly foods.
• Kidney Stones: The keto diet's focus on animal-based and high-fat foods can increase the risk of kidney stones. This is especially true for individuals without kidney disease. For those with kidney disease, the keto diet can lead to long-term kidney damage and worsen metabolic acidosis.
• Reduced Athletic Performance: Some athletes adopt the keto diet for weight loss and improved sports performance. However, research suggests that the keto diet may negatively impact athletic performance. A 2019 study found that participants performed worse on high-intensity cycling and running tasks after following a ketogenic diet for four days compared to those on a high-carb diet.
• Weight Regain: The keto diet can be challenging to follow long-term, and relaxing the strict guidelines can lead to weight regain. This can result in a yo-yo pattern of weight loss and gain, which is linked to a higher risk of early death.
• Blood Vessel Damage: Indulging in high-sugar treats while on the keto diet can have long-term consequences. A 2019 study found that a "cheat day" on a high-fat, low-carb diet can damage blood vessels.
• Increased Risk of Chronic Diseases: The high-fat content of the keto diet, particularly saturated fats, can raise the risk of chronic diseases. Studies have linked the keto diet to an increased risk of atrial fibrillation, which is associated with a higher risk of blood clots, stroke, and heart failure. Additionally, a 2018 study found that low-carb dieters who consumed large amounts of meat and dairy had a higher risk of early death compared to those who consumed moderate amounts of carbohydrates or plant-based protein.
• Liver and Kidney Problems: The high-fat content of the keto diet may overload the kidneys and worsen existing liver conditions.
• Constipation: The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation.
• Fuzzy Thinking and Mood Swings: Low-carb diets, like the keto diet, may cause confusion and irritability as the brain functions best when using sugar from healthy carbohydrates as an energy source.

It is important to note that there is still a lot that health experts don't know about the long-term effects of the keto diet. Before adopting the keto diet or any restrictive diet, it is advisable to consult with a doctor and a registered dietitian to ensure it is safe and suitable for your individual needs.

What are the risks of the keto diet?

The keto diet is a low-carb, high-fat diet that has gained popularity in recent years. While it may result in weight loss and lower blood sugar, it is not a sustainable, long-term solution and may come with several health risks. Here are some of the risks associated with the keto diet:

• Nutrient deficiencies: The keto diet restricts several nutrient-dense foods, including fruits, whole grains, and legumes. As a result, it may not provide sufficient amounts of essential vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus.
• Digestive issues and changes in gut bacteria: The keto diet's restriction of carbohydrates can make it difficult to meet daily fiber requirements, leading to digestive discomfort and constipation. It may also negatively impact gut health by reducing the diversity of beneficial bacteria in the gut.
• Increased risk of chronic diseases and early death: There is evidence suggesting that high-fat, low-carb diets that focus on animal foods may increase the risk of heart disease, cancer, and all-cause mortality. However, vegetable-based low-carb diets have been associated with a lower risk of death from these causes.
• Kidney problems: The keto diet's high protein content may overload the kidneys, and its acidic nature may increase the risk of kidney stone formation. Individuals with chronic kidney disease should avoid the keto diet as it can worsen their condition.
• Liver problems: The high-fat content of the keto diet can strain the liver, potentially worsening existing liver conditions.
• Constipation: The keto diet's low fiber content can lead to constipation.
• Fuzzy thinking and mood swings: The brain functions optimally when it uses sugar from healthy carbohydrates as its primary energy source. Low-carb diets may cause confusion and irritability.
• Low blood sugar: The keto diet may increase the risk of dangerously low blood sugar levels, especially in individuals with type 1 diabetes.
• Bone health: The keto diet has been linked to impaired bone health, with some studies showing a decrease in bone mineral density and an increase in bone breakdown.
• Social isolation and disordered eating: Strict diets like keto may lead to social isolation and disordered eating patterns.
• Other health conditions: The keto diet is not suitable for individuals with conditions involving the pancreas, liver, thyroid, or gallbladder.

Frequently asked questions