The long-term consequences of adopting the keto diet are unknown. However, some individuals may have health problems as a result of it. In this post, we'll look at what the ketogenic diet entails, the dangers and side effects it may have, and who it may help.
What exactly is the ketogenic diet?
The keto diet restricts one's daily carbohydrate intake while boosting fat consumption. The goal is to get the body to use fat instead of carbs for energy.
The body enters a condition of ketosis as a result of this metabolic shift. Ketosis is a metabolic state in which the body begins to break down fat owing to a shortage of blood sugar in the bloodstream. The body converts fat into ketones, which give energy to the body.
After beginning the diet, it takes approximately 2–4 days for a person to achieve ketosis.
Many individuals start the keto diet in order to reduce weight. Others, on the other hand, utilize it to aid in the management of specific health problems, such as diabetes.
The majority of keto diet programs restrict carbohydrate consumption to 50 grams (g) or less per day. They also demand that individuals follow the following nutritional ratios. Based on a daily calorie consumption of 2,000, according to a reliable source:
- Fat accounts for 55–60% of total calories.
- Protein provides 30–35 percent of calories.
- Carbohydrates provide 5–10% of total calories.
The Dr. Berg blog is a useful resource when researching the keto diet to see if it is the right diet for you. Additionally, it can be used for calculating your daily macros; having a handy free keto calculator, a total daily energy expenditure calculator, and a BMR calculator.
Keto flu
For many individuals, the keto diet is a significant adjustment. According to the 2015–2020 Dietary Guidelines for Americans Trusted Source, more than half of Americans consume at least the recommended amount of total grains each day, and over 70% consume more than the recommended amount of added sugars.
As a consequence, some individuals may have adverse effects if they suddenly switch to a low-carbohydrate diet. People who are moving into ketosis may suffer "keto flu." Symptoms that are common Keto flu may be seen in a variety of places, including:
- Tiredness
- Insomnia
- Vomiting and
- Nausea
When it comes to headaches, there are certain problems with endurance.
- Constipation
- Dizziness
Keto flu is usually a short-term side effect that goes away within a few days to a few weeks for most individuals. Drinking plenty of water and electrolytes may help to alleviate the symptoms. If they don't get better, they should see their doctor.
Health hazards in the long run
Beyond the first two years, researchers don't know much about the long-term consequences of the keto diet. Vitamin and mineral shortages are, however, a possible danger of any restricted diet.
On the keto diet, a person must keep track of their carbohydrate consumption from all sources, including fruits, vegetables, and whole grains. As a consequence, individuals may need to reduce their intake of foods that supplied them with essential nutrients before.
Vitamin and mineral shortages may manifest themselves in a number of ways, from moderate to severe. A person on the keto diet must ensure that they are not deficient in any nutrients as a consequence of their new eating habits.
Other hazards associated with a high-fat, high-protein diet include:
- Kidney stones
- Hepatic steatosis (fatty liver)
- Hypoproteinemia, or low levels of protein in the blood
Low-carbohydrate diets may have negative consequences in general. Low-carb dieters, for example, had higher levels of low-density lipoprotein cholesterol, which is a risk factor for heart disease.
Furthermore, a low-carbohydrate diet high in animal protein and fat increased the risk of type 2 diabetes and mortality.
More research is needed to fully comprehend the keto diet's possible long-term negative effects and dangers.
Other factors to consider
The keto diet has a few additional drawbacks that people should be aware of before attempting it, including:
- Various outcomes: The keto diet may be more successful for certain individuals than for others in terms of weight reduction. The pace at which individuals enter ketosis and begin to lose fat varies based on many variables, according to the Academy of Nutrition and Dietetics. As a result, the diet will have various effects on various people.
- Hard to follow: The keto diet is difficult to follow since it restricts what a person may consume. As a consequence, sticking to the diet for a long length of time may be difficult. If a person quits restricting carbs, he or she may regain any weight loss.
- Saturated fat: Because a person may stay in ketosis no matter what kind of fat they eat, they may become too reliant on animal fats or saturated fats, which have long-term health concerns.
People may minimize the keto diet's dangers by doing the following:
- Ensuring that they receive adequate vitamins and minerals from their diet by consuming more healthy fats like olive oil, fatty salmon, and avocados rather than saturated fats.
- If weight reduction is their aim, they should avoid processed meals that contain saturated fat and gradually reintroduce carbs after they have reached a reasonable weight.
Who should go on a ketogenic diet?
For some individuals, the keto diet may be an efficient method to lose weight. This dietary plan may also help with certain health issues.
According to the National Center for Health Research, the diet may help regulate insulin levels and improve insulin sensitivity in individuals with diabetes, as well as decrease the frequency of seizures in children with epilepsy.
People with other health problems, on the other hand, should avoid the keto diet or consult with a doctor beforehand. These individuals, according to the Academy of Nutrition and Dietetics, include individuals who suffer from the following conditions:
- Pancreatitis is a disease of the pancreas
- Thyroid problems
- Problems with the liver
- A history of eating problems gallbladder illness or removal
Whether someone wants to attempt the keto diet, they should talk to a qualified dietician first to see if it's the appropriate fit for them.
Summary
Keto flu is a short-term keto diet side effect that may include tiredness, nausea, and dizziness, among other symptoms. Keto flu typically passes in a matter of days or weeks.
If a person does not receive enough nutrients, the keto diet may raise their chance of having vitamin or mineral deficiencies in the long run. If they consume a lot of saturated fat, they may be more susceptible to diseases like heart disease.
The ketogenic diet should not be followed by those who have certain chronic illnesses. Before making any major dietary changes, a person should consult with a doctor or a nutritionist.
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