7 Keto Side Effects

The low-carb, high-fat plan promises quick weight loss, but the diet also comes with side effects and complications.

The ketogenic diet, commonly known as the “keto” diet, is a prominent player in the realm of weight-loss eating patterns. While this diet can indeed lead to weight loss, it is not without its share of side effects and complications. Achieving a state of ketosis, the diet’s hallmark, entails restricting carbohydrate intake to a mere 50 grams or less per day. In ketosis, the body shifts from burning sugar for energy to burning fat. However, this transition can come with some unwelcome companions in the form of side effects. Here, we delve deeper into the world of the ketogenic diet, examining its potential negative side effects, its benefits, and who should approach it with caution.

Potential Negative Side Effects of the Ketogenic Diet

1. Dehydration: The ketogenic diet can initially cause water loss before fat loss, leading to dehydration. When you’re dehydrated, you lose more fluid than you take in, resulting in symptoms like dark-colored urine, dizziness, dry mouth, increased thirst, and fatigue.

2. Gastrointestinal Issues: Many keto dieters experience gastrointestinal problems, including constipation, diarrhea, nausea, or vomiting. Among these, diarrhea is particularly common, likely due to the body’s struggle to absorb the high-fat content of keto foods.

3. Kidney Stones: Keto diets have been associated with a higher risk of kidney stones, especially in those without preexisting kidney issues. This is partly attributed to the emphasis on animal-based and high-fat foods. Individuals with kidney disease may experience exacerbated kidney damage and metabolic acidosis due to keto.

4. Reduced Athletic Performance: Athletes may turn to the ketogenic diet for weight loss and improved sports performance. However, studies have shown that those on a ketogenic diet performed worse on high-intensity cycling and running tasks compared to those on a high-carb diet.

5. The “Keto Flu”: Some individuals on the keto diet experience what’s known as the “keto flu,” characterized by symptoms like constipation, dizziness, exercise tolerance difficulties, fatigue, headache, insomnia, nausea, or vomiting. These symptoms can be mitigated by staying well-hydrated and increasing electrolyte intake.

6. Vitamin and Mineral Deficiencies: As keto diets often restrict fruits and vegetables to maintain low carb intake, individuals may miss out on essential nutrients like calcium, fiber, iron, magnesium, potassium, and various vitamins (A, B6, B12, C, E, K). These nutrients play vital roles in bone health, metabolism, red blood cells, and more.

7. Weight Regain: Due to the restrictive nature of the keto diet, individuals may regain lost weight when returning to their regular eating patterns. Sustaining the keto diet long-term can be challenging.

Potential Benefits of the Ketogenic Diet

While the keto diet has its share of negative side effects, it can also offer some positive outcomes for physical and mental health:

1. Appetite Control: The keto diet may help regulate appetite by impacting the hormone ghrelin, which signals hunger.

2. Blood-Related Changes: In the initial months of the diet, individuals may experience reduced blood pressure, blood sugar, and triglyceride levels, along with increased high-density lipoprotein (HDL) cholesterol.

3. Emotional and Cognitive Changes: Some studies suggest the keto diet may have positive effects on mental health and cognition, potentially improving symptoms related to anxiety, hallucinations, cognition, communication skills, mood, and energy levels.

4. Seizure Frequency Reduction: Beyond weight loss, the keto diet has a long history of use in treating epilepsy, particularly in cases of drug-resistant epilepsy.

Who Should Approach the Keto Diet with Caution?

Certain individuals should exercise caution or avoid the keto diet altogether, including those with eating disorders, fat metabolism disorders, gallbladder disease, liver issues, pancreatitis, thyroid problems, and type 1 diabetes (without proper medication adjustments). Consulting a healthcare provider or dietitian is crucial before embarking on this diet, especially if you have underlying health conditions.

Is the Keto Diet Healthy?

The ketogenic diet, often referred to as the keto diet, has garnered significant attention in recent years for its potential benefits, particularly among individuals with specific health concerns such as neurological disorders or those looking to manage their weight, particularly in cases of overweight or obesity. This low-carbohydrate, high-fat diet has been praised for its ability to induce ketosis, a metabolic state where the body primarily uses fat for energy production, potentially leading to weight loss and improved energy levels.

However, while the ketogenic diet has shown promise in certain situations, it is crucial to acknowledge its potential downsides as well. One notable concern is its emphasis on consuming high-fat foods, which can lead to elevated levels of low-density lipoprotein (LDL) cholesterol, a well-established risk factor for heart disease and strokes. This highlights the importance of a balanced approach to dietary choices and careful consideration of the potential impact on cardiovascular health.

In conclusion, the ketogenic diet presents a complex dietary pattern with both potential benefits and drawbacks. While it may aid in weight loss and offer advantages for certain health conditions, it is not a one-size-fits-all solution. It’s crucial to approach this diet with caution, especially if you have underlying health conditions or concerns about its long-term effects. To make informed decisions about whether the keto diet is suitable for you and how to navigate its potential side effects and benefits effectively, consulting with a registered dietitian or healthcare provider is highly recommended. Ultimately, your individual health needs and goals should always take precedence when making dietary choices.