The ketogenic diet is a type of low-carbohydrate, high-fat diet that has gained widespread attention in recent years due to the widespread belief that it offers numerous health benefits. However, taking into consideration the large number of people who are embracing this nutritional strategy, there are also potential hazards. In this article, we will discuss some of the possible dangers that come with following a ketogenic diet, as well as the reasons why you should give this restrictive eating plan some serious consideration before beginning it.
Possible Risks Associated with a Keto Diet
There are a few potential risks associated with a keto diet, including weight loss resistance and changes in blood sugar levels.
1. Weight Loss Resistance
Resistance to weight loss is a common issue with keto diets, and it can occur when individuals have become so accustomed to eating a high-fat diet that they are unable to adjust to the changes made to their lifestyle by switching to a keto diet. This can be a problem for people who are trying to lose weight. This can result in an increased desire for carbohydrates and sugar, which can make it more challenging to adhere to the diet over the long term. If you are having trouble losing weight despite your best efforts, it is essential that you discuss options for addressing this challenge with your health care physician as soon as possible.
2. Changes in Blood Sugar Levels
If you have been eating a standard diet that includes both carbohydrates and protein and then suddenly convert to a ketogenic diet, it is possible that your blood sugar levels will fluctuate drastically. This can result in feelings of fatigue, fluctuations in mood, and even probable seizures. If you are following a ketogenic diet, it is imperative that you keep a close eye on your blood sugar levels. Doing so will help you prevent any unforeseen difficulties.
3. Cognitive Impairment
There is a correlation between following a ketogenic diet and an increased risk of cognitive impairment, particularly in people who are older. This is probably owing to the fact that in order to follow a keto diet, considerable modifications need to be made to your daily routine, which might be challenging for some people. If you are thinking about going on a keto diet, you should talk to your doctor or other medical professional about the potential risks involved beforehand.
4. Ketoacidosis
If you substantially cut the amount of carbohydrates you eat but don’t replace them with other healthy sources of energy, you run the risk of developing this potentially life-threatening illness. Nausea, vomiting, diarrhea, and abdominal pain are all symptoms of this condition. Ketoacidosis might result in coma and even death if it is not treated in time.
5. Muscle loss
When you transition to a ketogenic diet, your body shifts from using glucose (sugar) as its primary source of energy to using fat as its source of fuel instead. Because of this process, your muscles may experience a breakdown and a loss of strength. You may prevent this issue by ensuring that your diet contains a sufficient quantity of high-quality protein and that your calorie intake is distributed evenly throughout the day.
6. Keto may stress your kidneys and increase your risk of kidney stones.
One well-known potential side effect of the ketogenic diet is kidney stones. 13 out of 195 kids who were on the ketogenic diet as a kind of epilepsy treatment, according to research in the Journal of Child Neurology, developed kidney stones. In the trial, kids who took potassium citrate supplements had a lower risk of kidney stones. If kidney stones are a problem, discuss supplementation with your healthcare provider.
It is crucial to speak with your health care physician about ways for overcoming these challenges, particularly if you are having trouble losing weight despite your best efforts or noticing changes in your blood sugar levels. If you are going to follow a ketogenic diet, it is imperative that you keep a close eye on your blood sugar levels. This will help you prevent any unanticipated issues.
Is it possible for keto to produce arrhythmia in the heart?
However, when individuals enter ketosis for the very first time, they frequently report experiencing a variety of symptoms and report feeling anxious as a result. Headaches, muscle weariness, and an elevated heart rate or palpitations are some of the symptoms that may be experienced. These heart palpitations are being brought on by a lack of water and salt in your body, which both contribute to dehydration.
People Who Should Stay Away from the Ketogenic Diet
- People who have had their gallbladders removed: These people are included in this category. The gallbladder is a sac that stores bile, which is an acid that helps the body break down fat. A diet that is high in fat will not allow you to feel your best if you do not have this organ.
- Patients that suffer from thyroid disease According to Audrey Fleck, RDN, an integrative and functional nutritionist and a certified diabetes educator in Perkasie, Pennsylvania, a keto diet may reduce the number of thyroid hormones in the body. That being said, the diet has been proposed as a method of treatment for hyperthyroidism, despite the fact that the strategy in question is contentious.
- People who have diabetes of the Type 1 variety: Because these people are insulin-dependent, Moree warns that following a ketogenic diet could bring their blood sugar down to potentially life-threatening levels.
- Individuals Who Have a Proven History of Eating Disorders If you have a history of struggling with an eating disorder, it’s possible that going on a rigid diet that restricts certain food groups will cause you to experience a relapse. And despite the fact that there is a growing interest in using keto for the treatment of binge eating disorder (BED), specialists strongly advise against doing so. According to Sumner Brooks, MPH, RDN, a certified eating disorder dietitian in Portland, Oregon, treatment for binge eating disorder requires a regular, adequate, and unrestricted intake of food at all times.
The Benefits of a Keto Diet
A keto diet is a high-fat, low-carbohydrate way of eating that has been shown to be beneficial for weight loss and overall health. While there are some risks associated with keto, such as the potential for ketoacidosis and gallstones, many of the benefits far outweigh these risks. Here are just a few of the benefits of following a keto diet:
1. Increased Energy Levels
One of the main benefits of following a keto diet is that it can increase energy levels. This is because the restrictive nature of the diet means that your body has to use more energy to break down and process food. As a result, you may feel more energetic throughout the day.
2. Reduced Hunger Pangs
Another benefit of keto is that it can reduce hunger pangs. This is because when you restrict your carbohydrate intake, your body starts to burn fat instead. This process stimulates production of satiety hormones, which can help to curb cravings for food.
3. Increased Weight Loss Rates
One of the biggest benefits of following a keto diet is that it can lead to faster weight loss rates. This is because when you feed your body with high-fat foods, your body will start to burn fat more effectively. In addition, keto can help to reduce the amount of carbohydrates that you consume, which can also help to boost weight loss rates.
4. Reduced Risk of Diabetes
One of the key benefits of following a keto diet is that it can help to reduce the risk of type 2 diabetes. This is because the high-fat content of the diet can help to improve insulin sensitivity and reduce the number of carbohydrate calories that you eat. As a result, you may be less likely to develop type 2 diabetes if you follow a keto diet.
5. Increased Levels of HDL Cholesterol
Another benefit of following a keto diet is that it can increase levels of HDL cholesterol. HDL cholesterol is known as “the good cholesterol”, and it helps to protect against heart disease by reducing the risk of atherosclerosis. In addition, following a keto diet can also lead to weight loss, which can lead to increased levels of HDL cholesterol.
Conclusion
Overall, the keto diet is a great way to lose weight, but it comes with risks. First and foremost, keto can be very restrictive and difficult to follow. If you aren’t careful, you may not be getting enough nutrients or vitamins. Additionally, the keto diet can also increase your risk of heart disease, stroke, and other serious health problems. If you’re considering a keto diet, be sure to talk to your doctor first to make sure it’s the right fit for you.
If you’re looking for a more sustainable way to lose weight, try focusing on adding more exercise and healthy eating habits into your everyday routine. This will help you achieve your goals without having to go on a restrictive diet.