The low-carb high-fat program promises weight loss in a short time But health experts worry about the potential side negative effects and the potential for issues.
Thank you for reading this post, don't forget to subscribe!
The ketogenic diet — also called”the “keto diet” or simply “keto”–is an important aspect of plans to lose weight, endorsed by celebrities such as Halle Berry, Kourtney Kardashian as well as Jenna Jameson. The diet consists of cutting down on carbohydrates, reducing them to 50 grams or less, in order to aid the body in reaching the state of ketosis where the body has to use fat (rather than sugar) to generate energy.
The keto diet may be helpful in treating epilepsy. It’s not known exactly why, however, the ketogenic state is believed to decrease seizures.
A review from July 2021 that was published in Frontiers in Nutrition confirmed ketogenic diets’ benefits in reducing the frequency of seizures in epilepsy sufferers who are drug-resistant and also in the reduction in weight. The review however mentions that with no more information on the long-term safety of ketogenic diets as of now, the risk associated with ketogenic diets could outweigh the advantages.
In general terms of weight, loss keto is not without controversy. Certain health experts caution against it in full due to the negative consequences along with health risks, as well as the fact that it’s not sustainable. The majority of keto diet supporters acknowledge that if it’s not implemented as “the correct method,” it can be the opposite of healthy.
Here are some facts you need to be aware of about the ketogenic diet prior to deciding to consider it as a strategy to shed weight. It is true that you could shed weight, but be aware of the following adverse negative effects or complications.
1. “Keto” Flu “Keto Flu”
“Some people have reported that when they begin ketosis it is a feeling of nausea,” said Kristen Kizer Dr. Kristen Kizer’s Dietician at the SportsTec Clinic located in Kingston, Australia. “There could be some instances of vomiting or gastrointestinal discomfort, lots of fatigue and fatigue.” The so-called keto-flu typically disappears after a few days, as stated by Kizer.
Josh Axe, a doctor of natural medicine as well as a clinical nutritionist has estimated that around 25% of those who follow a keto-friendly diet have these symptoms including fatigue, which is the most prevalent. “That occurs because your body is running out of sugar for energy, and then it must begin making use of fats,” said Axe. “That change alone can make you be tired for a couple of days.”
You could be able to reduce the impact that comes with keto flu by drinking lots of fluids and getting plenty of rest. Axe the owner of a website selling keto-related supplements on his site and also suggests using natural sources of energy to combat fatigue, including matcha green tea and organic coffee, and adaptogenic herb (herbs that can aid in the fight against fatigue and stress).
If you’re running frequently to go the bathroom when following a ketogenic diet doing a quick Google search will confirm that you’re not on your own. (Yes there are many tweets about keto-related diarrhea.) It could be because of being a gallbladder–the organ which produces bile in order to digest fats in the diet. It’s also causing feelings of being “overwhelmed,” said Axe.
Diarrhea could also be caused by the lack of fiber in the ketogenic diet according to Kizer the condition can develop when a person cuts off carbs (like whole grain bread, pasta, and even whole grain bread) and does not supplement with other foods that are high in fiber, such as vegetables. It could also be due to an inability to tolerate dairy products or artificial sweeteners, which you could have been eating more of after switching to a fat-rich and low-carb diet.
3. Athletic Performance is Reduced
A few athletes believe in the ketogenic diet, not only for weight loss but also to boost efficiency in the sport they play and for overall better performance in their sport. However, Edward Weiss, Ph.D. an associate professor of dietetics and nutrition at Saint Louis University, doesn’t believe in it. “I see cyclists saying frequently that they’re faster and more efficient after they’ve started keto My first question is: ‘How many pounds did you shed What was the weight loss?'” said Weiss.
In a study from 2018 in the Journal of Sports Medicine and Physical Fitness, Weiss and his coworkers found that the athletes performed less well in high-intensity running and cycling tasks after four consecutive days of ketogenic diets, as compared with those who’d been consuming 4 days following a high-carbohydrate diet. Weiss states it’s because of the body’s more acidic state while in ketosis. This can hinder its ability to perform at the highest levels.
“Just losing just a few pounds is sufficient to give you a significant advantage when cycling, however, I’m worried that some people attribute the weight loss benefits to a specific aspect of this ketogenic diet” added Weiss. “In actuality, the advantages of weight loss may be wiped out by a decrease in performance.”
If you suffer from type one or type 2 diabetes and type 2 diabetes, you should not adhere to the keto diet without your physician’s approval and strict supervision, according to Kizer. “Ketosis is actually beneficial for people with problems with hyperglycemia. However, you must be conscious regarding your glucose levels and examine your glucose levels several times per day,” explained Kizer.
It’s because, for those who suffer from diabetes, ketosis may cause a serious condition known as ketoacidosis. It occurs when the body is storing excess ketones — acids generated as a result of burning fat. The blood becomes acidic, which may cause damage to the kidneys, liver, as well as brain. If not treated, it could cause death.
While the complication is uncommon, ketoacidosis was discovered in a nursing woman who was not diabetic and was eating an extremely low-fat, low-carb diet, as per the case report of 2015 by The Journal of Medical Case Reports.
The symptoms of ketoacidosis are dry mouth nausea, frequent urination, bad breath, and breathing problems. If you notice any of these symptoms while you are following this keto diet plan, make sure you check with your healthcare provider immediately.
5. Weight Regain
Since the keto diet is extremely strict, experts from the health field advise against it as a diet plan for the long term. (Even Axe said it’s best followed for between 30 and 90 days before implementing an easier and more sustainable diet.) However, the issue with that according to Kizer she said, is that the majority of people will lose a lot of the weight they shed after they cut back to carbs.
“It’s all-encompassing with all popular eating plans but appears to be more common in the ketosis diet,” stated Kizer. “When people say they are interested in trying it because their friends have lost weight, I advise them to ‘just watch it, and I’m pretty sure you’ll see them gain it in the end.'”
These kinds of fluctuations in weight can lead to disordered eating, says Kizer, or worsen an unhealthy relationship with food. “I think that the ketogenic diet is a good choice for people who struggle in controlling portion sizes and the habit of eating too much,” said Kizer. “And often the most they need is an expert lifestyle coach or a professional counselor to assist them in getting to the root of these problems.”
6. Reduced Muscle Mass, Less Metabolism
Another effect of weight loss due to keto can result in the loss of muscle mass, according to Kizer. This is especially in the case of eating more protein than fat. “You’ll shed weight but the loss may actually be more muscle mass,” Kizer said. Kizer, “and because muscle produces more calories than fats, this could alter the metabolism.”
If a person is off the ketogenic diet and gains the majority of their weight, it’s not always in the same proportions. said Kizer instead of gaining lean muscle mass, you’re more likely to gain fat.
“Now you’re back at your weight from the beginning but you do not have the muscles to burn the calories you used to prior to that,” explained Kizer. “That could have a lasting impact on your metabolic rate at rest and also on the weight you’ll gain over time.”
7. Higher risk of Heart Disease and Diabetes
Axe stated that when executed correctly the keto diet is a good one, with plenty of vegetables as well as lean proteins from animal sources. This is not an excuse to indulge in bacon and butter–although some might want to do that.
Many health experts are worried about people who are on this ketogenic-based diet specifically those who attempt it without guidance from a doctor or nutritionist. Medical experts say that high-fat diets such as this can raise cholesterol levels. In addition, the July 2021 study mentioned above concluded that ketogenic diets could be linked with dramatic rises in levels of LDL-C which is the “bad” form of cholesterol.
Some have even described the ketogenic diet as the “cardiologist’s nightmare.”
Heart-related issues aren’t the only thing to consider in eating keto. The study that was published in the Journal of Physiology in August 2018 suggested that keto diets can increase the risk of developing diabetes.
Another study published in European Heart Journal in April 2019 showed that even though the short-term low-carb diet can help increase body weight, blood pressure, and other health indicators, however, it is also associated in the long run with the possibility of dying from cancer, cardiovascular disease stroke, cancer, and other causes.
A study that was published in The Lancet in August of 2018 revealed that people who ate diets low in carbohydrates and high in animal protein (typical in the ketogenic diet) were at a higher risk of dying young compared to those who ate carbohydrates in moderate amounts. (The opposite was true, for those who ate low in carbs and chose plant-based protein in preference to dairy and meat.)
“Whether you are in the paleo camp, in the keto-friendly camp, or even the vegan camp, everyone is in agreement that we need to eat a nutrient-rich diet,” Axe said. Axe: “Lots of vegetables and herbs, spices and plant-based sources for protein and fat, too.”
“If your body isn’t doing this and you’re not doing it, you’re encouraging health issues in your body. It’s easy,” said Axe. (And it’s true even if you drop weight initially.) “If you’re only going to eat bacon and butter,” added Axe, “I’d prefer you to not follow the keto diet in the first place.”