9 Potential Risks to Be Aware of When You Go Keto
Today’s generation is not able to care for their health in the proper ways that are required for their well-being. People adopt unhealthy eating habits and ill health habits such as smoking, drinking, excessive high-carb diets, overeating, skipping meals, and not eating a balanced diet.
These unhealthy habits can have serious consequences in the long term. At a young age, people become obese and develop chronic diseases like heart disease, kidney stones, type 2 diabetes, etc.
Keto is a popular diet that is becoming increasingly popular with today’s generation. It’s also known as a Ketogenic Diet. The diet consists of high fats, and low carbs so that the body can use fats and proteins for energy instead of glucose.
Keto has been proven to be effective in curing, preventing, and reversing many diseases. It can also help in losing weight and getting rid of PCOS. However, Keto is not a suitable diet and is not recommended for everyone.
Impacts of the keto diet
Keto has many health benefits that can be enjoyed by dieters. However, side effects can also occur which could lead to serious health problems. While side effects are unlikely to occur in everyone who follows the Keto diet, it is important to see a doctor for a routine checkup and allergy test before you start Keto.
Before you consult your doctor about the possible ill effects of the Ketogenic diet on the body, let’s explore some common side effects and dangers of the Keto diet that every beginner should be aware of regardless of allergy.
Risk No. 1: Serious Muscle Loss
The Keto diet is essentially fat-rich. This means that your body will burn more fat and consume more fat in comparison to other energy sources.
The Ketogenic diet is used by most people to lose weight or get rid of excess fat. People tend to lose extra fat but keep losing weight because protein alone isn’t very effective in building muscle. It all depends on the person.
Risk No. 2: Kidney Stones and Stress on the Kidneys
Because they are high in fat. Animal foods such as eggs, cheese, and meat are staples of the keto lifestyle. These foods can increase your risk of developing kidney stones.
This is because high levels of animal food can lead to an increase in the excretion of calcium from your urine, as per the study.
Studies have shown that citrate levels in the urine may be reduced by following the keto diet. Citrate can bind with calcium, preventing the formation of kidney stones. A reduced amount of citrate may increase your risk.
People with chronic kidney disease (CKD) should avoid keto. Your weakened kidneys might not be able to remove the acid buildup from animal foods. This can cause acidosis which can make it more likely that CKD will progress.
Risk No. 3: Low Blood Sugar
People with diabetes can manage their blood sugar levels by eating low-carb diets such as keto.
Many studies have shown that keto may decrease hemoglobin A1c levels, which is a measure of average blood sugar.
Type 1 diabetics may have more episodes of hypoglycemia (low blood sugar), which can cause confusion, shakiness, fatigue, sweating, and other symptoms. If not treated, hypoglycemia could lead to death or coma.
An 11-year-old study on type 1 diabetic person who had been following a ketogenic diet for more than 2 years revealed that there was a median of 1 low blood sugar event per day.
Type 1 diabetics often experience low blood sugar when they take too much insulin or not enough carbs. A low-carb keto diet can increase your risk.
This could theoretically also occur to people with type 2 diabetes, who are currently taking insulin medication.
Risk No. 4: Dehydration and loss of electrolytes
The body can lose a lot of water and salt during the first few days of the Keto diet. This could lead to dehydration or loss of electrolytes.
It is not used to a sudden decrease in carbs. The Keto diet allows the body to adjust to ketones, which are made from digested fats.
As insulin levels drop, the kidneys produce more electrolytes. This causes dehydration and loss which could lead to keto flu.
The keto diet restricts carb intake to 50g per day. This can be quite shocking.
Flu-like symptoms may occur when your body uses ketones and fat to fuel this new eating pattern. These include headaches and dizziness, fatigue, and nausea. Most people who have the keto flu feel better in a few days. However, it is important to keep an eye on your diet and stay hydrated.
Risk No. 5: May Develop Nutrient Deficiencies
Keto is a strict diet. If the dieter consumes more carbs, fats, and proteins than prescribed, it could lead to failure and no positive results. Fiber intake is also affected when carbohydrate intake drops. This can lead to serious nutritional deficiencies.
Risk No. 6: May cause bowel problems, such as constipation
The keto diet is very restrictive on carbs and can make it difficult to get your daily fiber requirements met.
Because they contain too many carbs, some of the best sources of fiber such as starchy vegetables, fruits high in carbs, beans, and whole grains are not recommended.
And reducing the fiber intake may cause constipation and digestive discomfort.
In a 10-year study of epileptic children on the ketogenic diet, 65% reported constipation as an unintended side effect.
Fiber is good for your gut health. A healthy gut can improve immunity, and mental health, and reduce inflammation.
Low-carb diets that are low in fiber (e.g. keto) may have a negative impact on your gut bacteria. However, current research is mixed.
Risk No. 7: You Will Most Likely Have Bad Breath
Your keto flu-like breath can sometimes smell fruity. According to a February 2014 study published in the International Journal of Environmental Research and Public Health, Acetone is a keto-related by-product and is mostly eliminated through the lungs. Acetone, a type of ketone, is known to have a fruity scent in lower concentrations. Asche says that while it is difficult to predict how long the side effects will last, it is common for people to experience them for several weeks.
Risk No. 8: High Cholesterol May Cause Heart Disease
The ketogenic diet doesn’t limit saturated fat or trans fats, or hydrogenated oils. According to American Heart Association studies, they also increase the risk of stroke and heart disease. The combination of high levels of bad cholesterol and heart disease can eventually lead to serious problems like cardiac arrest or cardiac blockage. It is advised that those already suffering from these diseases avoid the Keto diet.
Risk No. 9: Weight Gain
Experts say the keto diet is too restrictive and not a good plan to stick with long-term. Kizer said that the problem with this is that most people will gain a lot of their weight back if they stop eating carbs. These weight fluctuations could lead to disordered eating, or worsen an already unhealthy relationship between food and health. The keto diet is a good choice for people with issues with eating portions and binging. “In many cases, they will need a lifestyle coach or professional counselor to help them resolve their problems.”
What Everybody Should Do Before They Try the Keto Diet?
What’s the bottom line? To create a meal plan that you will stick to, consult a registered nutritionist. The diet should be avoided by people who have had a history or are at risk of developing kidney disease. People suffering from type 1 diabetes might also want to avoid it. If you have heart disease risk factors, think again before you consider the diet.
One thought on “9 Potential Risks to Be Aware of When You Go Keto”
This article provides an informative and comprehensive analysis of the risks associated with the ketogenic diet. It emphasizes the importance of consulting a doctor and registered nutritionist before commencing the diet. The writer has done an excellent job in explaining the possible side effects of the diet and how some health conditions can be worsened by it.