The keto diet has become increasingly popular over the past few years, with its purported benefits for weight loss, Many celebrities have become cheerleaders for this diet, touting its supposed benefits.
Despite however, its apparent effectiveness at burning fat, the ketogenic (keto for short) diet possesses several potential health concerns that you should be aware of.
Potential dangers of the keto diet:
- Ketoacidosis. Ketones are a byproduct your body produces when using fat as an energy source instead of glucose, mainly from carbohydrates. It is normal to have some ketones in your bloodstream as a reserve energy source when your body lacks glucose.
Having too many ketones, however, can cause your blood to become acidic and toxic, known as ketoacidosis. Left untreated, this can potentially be a life-threatening situation for those with type 1 or type 2 diabetes. This condition can also cause damage to your liver, kidneys, and brain.
- Regaining lost weight. One of the challenges with the keto diet is that it is a very restrictive diet. Most people will find a program such as this unsustainable for a long time. As with many diet programs when people “fall off the wagon,” they not only gain back all the weight lost on the diet program but tend to pack on a few extra pounds.
- Increased risk of heart disease and diabetes. Followers of the keto diet are encouraged to eat quality proteins, non-starchy vegetables, and fruits, and to go heavy on fats. Placing a high emphasis on fat consumption could increase your risk of developing heart disease and diabetes. While having some fat in your diet is necessary, not all fats are beneficial. Seek to choose fats from sources like avocados, nuts, and seeds instead of high-cholesterol fats that clog your blood vessels, like bacon.
- Decreased bone density. The presence of excess ketones in the blood (ketoacidosis) alters vitamin D levels and reduces growth hormones in the body. As a result, these extra ketone bodies also contribute to an increased risk of bone mineral loss, and subsequently osteoporosis.
- Reduction in muscle mass. Studies show that people on a keto diet experience not only fat loss but muscle loss as well. Researchers suggest that protein alone is less effective than protein plus carbohydrates for muscle growth.
In another study, individuals were put on a training program, and divided into two groups – those on a non-keto diet, and those on a keto diet. After two months it was found that those on the non-keto diet gained muscle mass, while those on the keto diet lost muscle mass.
- Diarrhea. A heavy focus on fat consumption and elimination of carbs can lead to a significant reduction in the amount of fiber you consume. As a result, the organ responsible for processing fat by secreting bile (the gallbladder), can become overloaded. This can cause diarrhea. Having sufficient fiber in your diet is important for fat digestion as well as other processes.
- Keto flu. One of the most well-publicized complications of ketosis is something referred to as “keto flu.” The keto flu is a group of temporary symptoms that may appear two to seven days after starting the ketogenic diet. These symptoms may include vomiting, fatigue, brain fog, gastrointestinal distress, and trouble sleeping. It is believed that your body is shocked when you stop eating carbs, resulting in flu-like symptoms.
Despite all of the “noise” about the benefits of the ketogenic diet, there are plenty of risks to consider. It has been established for decades that a well-rounded diet includes foods rich in protein, carbohydrates, and fat, as well as vitamins and minerals.
Problems arise when any one of these nutrients is overdone, or underdone, and relying heavily on refined food. Why not choose instead, well-balanced, whole-food nutrition for greater health and wellness?
Sources:
- https://my.clevelandclinic.org/health/body/25177-ketones
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9932495/#:~:text=KD causes alters vitamin D,BMD) loss (10).
- https://nutritionfacts.org/blog/muscle-shrinkage-and-bone-loss-on-keto-diets/#:~:text=When individuals performed two months,average of about 3.5 ounces.
- https://www.health.harvard.edu/blog/what-is-keto-flu-2018101815052
- Photo by: Yulia Gapeenko