by Eddie Tibbitts | 21st March, 2024 | Health & Fitness
While the keto diet has gained immense popularity, it’s crucial to be aware of its potential downsides and limitations. The ketogenic diet, known for its low-carbohydrate and high-fat approach, has captured the attention of many hoping for weight loss and improved health.
However, it’s important not to be swept up in the hype and to peer a little deeper into the potential drawbacks and factors to consider before embarking on the keto journey. Here, we explore the reasons why the keto diet may not be the best choice.
In this blog, we first explore what the keto diet is, why it’s gained popularity, what its purported benefits are, before we go into some of the key health risks you should be aware of before making the plunge.
The keto diet, short for the ketogenic diet, is a low-carbohydrate, high-fat diet that has gained popularity for its potential benefits in weight loss, improved energy levels, and other health benefits. The diet works by significantly reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When in ketosis, your body becomes more efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause significant reductions in blood sugar and insulin levels, which, along with the increased ketones, have numerous health benefits.
The typical keto diet breaks down into about 70-75% fat, 20% protein, and 5-10% carbohydrates daily. However, there are several versions of the ketogenic diet, including:
High-Protein Ketogenic Diet: Similar to the standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
The keto diet is praised for its weight loss benefits, but it is also being studied for its effects on various health conditions like diabetes, epilepsy, Alzheimer’s disease, and more. However, it’s important to note that while many people find success with the keto diet, it may not be suitable for everyone. Consulting with a healthcare provider before starting any new diet, especially one as restrictive as the keto diet, is advisable to ensure it’s a safe and appropriate choice for your individual health needs and circumstances.
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Here’s a breakdown of what you can eat on a keto diet:
Condiments: You can use salt, pepper, herbs, and various healthy spices and seasonings.
And here are some foods that are off-limits for those on a keto journey:
One of the most well-known benefits of the keto diet is its potential to help with weight loss. By shifting the body’s metabolism from carbohydrates to fat and ketones as primary energy sources, it can lead to a reduction in insulin levels and increased fat burning. This process, combined with the satiating effect of foods high in fat and protein, may lead to a decreased appetite and a natural reduction in calorie intake. [1]
The significant reduction in carbohydrate intake on a keto diet can help lower blood sugar and insulin levels. This may be particularly beneficial for individuals with type 2 diabetes or prediabetes, as it can improve insulin sensitivity and potentially reduce the need for medication. [2]
Some proponents of the keto diet report improved mental clarity and focus. This is thought to be due to the steadying effect of ketones as a fuel source for the brain, which avoids the spikes and crashes in blood sugar levels that can lead to brain fog and fluctuations in energy and focus. [3]
After the initial adaptation phase to the ketogenic diet, many individuals report higher and more stable energy levels. This is attributed to the continuous access to a dense energy source in the form of body fat, and the avoidance of carb-based energy spikes and dips. [4]
A keto diet may lead to improvements in heart health markers, including lowering triglyceride levels and increasing HDL (“good”) cholesterol levels. These changes are associated with a reduced risk of heart disease. [5]
High blood pressure is a significant risk factor for many diseases, including heart disease, stroke, and kidney failure. The keto diet has been shown to help lower blood pressure, potentially reducing the risk of these diseases. [6]
It’s not all upsides with the keto diet, and it’s very important to mention at this point that there are a wide (and growing) variety of health risks associated with pursuing a keto diet, especially for prolonged periods.
Maintaining a well-balanced diet is essential for optimal health, but the keto diet restricts many food groups rich in essential nutrients. Since carbohydrates are severely limited, it becomes challenging to obtain adequate amounts of fibre, certain vitamins, and minerals. This can potentially lead to nutrient deficiencies and impact long-term health if not properly managed. [7]
The gut microbiome plays a vital role in digestion, immune function, and overall well-being. Unfortunately, the keto diet’s limited intake of fibre-rich foods, such as fruits, whole grains, and legumes, can negatively impact the diversity and composition of gut bacteria. Reduced fibre intake may contribute to constipation, digestive discomfort, and an increased risk of certain gastrointestinal disorders. [8]
The initial phase of transitioning into ketosis, commonly referred to as the “keto flu,” can bring about a range of unpleasant side effects. These may include fatigue, dizziness, nausea, irritability, and brain fog. While these symptoms usually subside after a few days or weeks, they can be challenging to endure, making the diet difficult to sustain in the long run. [9]
Athletes or individuals engaging in intense physical activities may find the keto diet challenging to sustain. Carbohydrates are the body’s primary source of energy during high-intensity exercise, and the limited carbohydrate intake on keto can lead to decreased performance, fatigue, and difficulty in recovering from workouts. It may be more suitable for such individuals to explore alternative dietary approaches that cater to their specific energy needs. [10]
While the ketogenic diet has become popular for weight loss and potential health benefits, it’s important to approach it with caution and be aware of its potential risks and side effects. The keto diet involves significant changes to your eating habits and affects your body’s metabolism, which can lead to various challenges and health concerns, especially if followed for a long time or without proper guidance.
[1] Long-term effects of a ketogenic diet in obese patients, Experimental & Clinical Cardiology, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/ [2] Effects of the Ketogenic Diet on Glycemic Control in Diabetic Patients: Meta-Analysis of Clinical Trials, Cureus Journal, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7641470/ [3] The Potential Health Benefits of the Ketogenic Diet: A Narrative Review, Nutrients, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8153354/ [4] Ketogenic Diet and Weight Loss: Is There an Effect on Energy Expenditure?, Nutrients, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9105638/ [5] The Ketogenic Diet and Cardiovascular Diseases, Nutrients, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10421332/[6] The Ketogenic Diet and Cardiovascular Diseases, Nutrients, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10421332/[7] Ketogenic Diets and Chronic Disease: Weighing the Benefits Against the Risks, Frontiers in Nutrition, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8322232/ [8] The Role of the Gut Microbiota on the Beneficial Effects of Ketogenic Diets, Nutrients, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8747023/ [9] Consumer Reports of “Keto Flu” Associated With the Ketogenic Diet, Frontiers in Nutrition, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8322232/ [10] Impact Of Ketogenic Diet On Athletes: Current Insights, Open Access Journal of Sports Medicine, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6863116/
