Enthusiasts highlight benefits like reduced hunger, enhanced mental clarity, better blood sugar control, and increased energy levels. With these glowing endorsements, it's no surprise the keto diet has gone mainstream, embraced by celebrities, influencers, and fitness buffs.
Today, even moms, dads, college students, and busy professionals are jumping on the keto bandwagon to lose those extra pounds.
Then came the bad news. According to the latest research, the keto diet is tied to cardiovascular disease and premature aging of the organs. How true is this claim? And should you rethink starting a keto diet?
This article aims to shed light on the lesser-known aspects of the keto diet. We will explore the hidden dangers associated with this popular eating plan, clarify common misconceptions, and discuss potential long-term health risks.
Whether you are a seasoned keto enthusiast or contemplating starting the diet, it’s essential to gain a well-rounded understanding of all facets of this approach to nutrition.
By knowing the risks, you can make smarter dietary choices, balancing quick weight loss with lifelong health. Stay informed and make the best decisions for your well-being with our comprehensive guide to the keto diet.
History and Origins of the Ketogenic Diet
The keto diet, pioneered in the 1920s by Dr. Russell Wilder at the Mayo Clinic, was originally designed to treat epilepsy by mimicking the metabolic effects of fasting. This diet promotes the state of ketosis that provides anticonvulsant benefits.
The treatment stopped being popular in the mid-1900s because new drugs were introduced. However, it has regained popularity because it works well to lose weight and can help manage conditions like diabetes, obesity, and certain cancers.
Understanding the Keto Diet
The ketogenic diet is a nutritional plan that emphasizes low-carbohydrate intake.
The main goal?
To change your body's fuel source from carbohydrates to fats, you can cause a metabolic state called ketosis. This state typically occurs when the body enters survival mode during periods of starvation.
In ketosis, your liver turns fat into ketones. These ketones are an energy source for both your body and brain. Glucose from carbohydrates is usually used to power these functions.
What Does Ketosis Have To Do With the Keto Diet?
The human body uses carbohydrates as its primary source of energy. However, when you eat less than 50 grams of carbohydrate each day, your body releases less insulin.
This stage is called nutritional ketosis or the catabolic state, and it triggers two reactions: gluconeogenesis and ketogenesis.
Gluconeogenesis is a process that lets your body make glucose from things other than carbohydrates, like protein and fat. Your liver and kidneys play a crucial role, transforming fats and proteins into glucose, which fuels your energy needs. This happens usually during intense exercise or when you are starving.
Ketogenesis is when your body produces ketones by breaking down fats for fuel instead of carbohydrates. This process takes place in the mitochondria of your liver cells.
As long as the body does not eat more than 50 grams of carbs, it will stay in ketosis. It will burn stored fats for energy and lose weight.
How Does the Keto Diet Work?
A ketogenic diet focuses on high-fat, moderate protein, and low carbohydrate intake. The standard macronutrient breakdown for the keto diet typically consists of 55-60% fat, 30-35% protein, and just 5-10% carbohydrates.
For a 2000-calorie daily diet, you’re looking at consuming around 20 to 50 grams of carbs per day. This low-carb, high-fat diet is popular with people who want to lose weight, have more energy, and think clearly.
Having said that, there have been newer variations of the keto diet that have been introduced, such as the cyclical keto diet and targeted keto diet. These variations involve cycling periods of high-carbohydrate intake to provide some relief from strict carb restriction.
Benefits That Attract People to the Keto Diet
If you think that weight loss is the only benefit of the keto diet, think again. Many people have transitioned to this nutritional plan for various reasons other than weight loss.
Here are some potential benefits linked to the ketogenic diet:
- Improved Blood Sugar Control: For individuals with type 2 diabetes or insulin resistance, the keto diet can help stabilize blood sugar levels. By eating less carbohydrate, the diet uses less insulin. This can help make your body more sensitive to insulin and reduce blood sugar spikes.
- Enhanced Brain Functioning: Many people who follow the keto diet say they think more clearly and focus better. This effect is due to the steady supply of ketones, which are a constant source of energy for the brain.
- Improved Mental Wellness: Studies have shown that the keto diet may help with mood and mental health. It's also been found to reduce symptoms of different illnesses, like bipolar disease, major depression, and schizophrenia.
- Reduced Inflammation: Chronic inflammation has been linked to numerous health issues such as heart disease, cancer, and autoimmune disorders. The keto diet has been found to have anti-inflammatory effects that may help reduce the risk of developing these diseases.
- Reduced Hunger and Appetite: The satiating nature of fats and proteins can lead to reduced hunger levels, making it easier for individuals to adhere to their dietary goals without constant feelings of deprivation.
5 Common Misconceptions About the Keto Diet
The ketogenic diet sounds like a dream come true, right? Eat all the bacon and butter you want and enjoy all these health benefits? Unfortunately, the reality is not that simple.
Here are the 5 biggest misconceptions about the keto diet that need to be addressed:
Misconception 1: Any Type of Fat is Acceptable
The biggest myth about the keto diet? That any type of fat is fair game, leading many people to munch on the worst fats without thinking about long-term health effects.
Yes, the keto diet does focus on high-fat intake, but it's important to know the difference between healthy and unhealthy fats.
Healthy Fats:
- Monounsaturated Fats: Meet the good guys! Monounsaturated fats are found in olive oil, avocados, and nuts. These fats help lower bad cholesterol, lower the risk of heart disease, and reduce inflammation.
- Polyunsaturated Fats: Think omega-3 and omega-6 fatty acids! Polyunsaturated fats are essential for brain function and cell growth. You can get these powerhouses from fatty fish like salmon and mackerel, as well as krill oil, algal oil, flaxseeds, chia seeds, and walnuts.
Unhealthy Fats:
- Saturated Fats: Saturated fats are found mainly in animal products like fatty meats, butter, and cheese, these fats have long been tied to increasing LDL cholesterol and heighten heart disease, type 2 diabetes, and obesity risks.
- Trans Fats: These industrially produced villains lurk in many processed foods, including margarine, snacks, baked goods, and various ultra-processed items. Trans fats are notorious for elevating harmful LDL cholesterol while diminishing beneficial HDL cholesterol and apolipoprotein B (apoB), which significantly heightens the risk of heart disease, clogged arteries, and stroke.
The problem with saturated fats and trans fats is that their chemical structures make them super difficult to break down and turn into energy. They are more likely to be stored as fat in the body, which may lead to weight gain, significant increase in LDL cholesterol, and increase the risk of chronic diseases.
People who say the keto diet doesn't work may have been eating mostly bad fats that the body can't use well. Over time, these fats can take a toll on your health, regardless of the weight loss results.
Misconception 2: Weight Loss is Always Good
Another common myth? The weight loss you see on the keto diet is always healthy.
Not exactly.
While that initial weight drop can be super exciting, let's break down what's really happening.
Initial Weight Loss
That initial, rapid drop in weight? It's mostly water. Cutting down on carbs causes your body to use up glycogen stores, which are bound to water. Glycogen serves as a form of energy storage, and each gram of glycogen is bound to approximately three grams of water.
When the glycogen is metabolized and the water is released, so is the weight. This explains why the scale shows a significant drop in the first few days of a low-carb diet.
Long-term Weight Loss
Long-term weight loss on a ketogenic diet usually comes from keeping a calorie deficit while the body burns fat for fuel. Research shows that burning about 3,500 calories leads to losing one pound of body fat.
Although entering ketosis can help the body burn fat, actual weight loss happens when you create a calorie deficit. Just cutting down on food without adding exercise may more likely cause muscle loss instead of fat loss. Over time, you'll see the scale refusing to budge as there are fewer muscle cells to help you burn calories.
Also, eating a lot of fat and protein while not eating fruits and vegetables can make you feel less full over time. Certain vitamins and minerals, such as vitamin C, vitamin B12, magnesium, iron, potassium, calcium, phosphorus, and fiber, are crucial to metabolism and nutrient absorption.
A lack of balance can result in a sluggish metabolism, poor digestion, and a range of other health issues over time. Consequently, you may encounter frustrating weight loss plateaus or even experience weight gain due to bloating and indigestion.
Potential Health Risks
Aside from potential nutritional deficiencies, rapid weight loss can also lead to other health risks, including:
Metabolic Adaptation
Research shows that long-term calorie restriction can significantly slow down metabolism as the body adjusts to lower energy intake, a process known as adaptive thermogenesis. This happens because the body tries to conserve energy when it senses a lack of food.
As this adjustment takes place, individuals may struggle to lose weight because the body becomes more efficient at utilizing fewer calories. Additionally, there is a significant risk of regaining weight once normal eating patterns resume, as the body is now primed to store energy more effectively, leading to cycles of weight fluctuation.
Gallstones
Gallstones are hardened deposits of digestive fluid that can form in the gallbladder. 12%–25% of individuals who experience rapid weight loss are at risk of developing gallstones.
This happens because the liver releases extra cholesterol as bile when you lose weight quickly. A high-fat diet and inadequate fiber intake can also increase the risk of gallstone formation.
Hair Loss
Rapid weight loss as a result of sudden weight loss and an increase in niacin intake could result in hair loss. The condition can last for a short time for some people, but it can last for others. This can lead to thinning hair or bald spots.
Misconception 3: The Keto Diet is Suitable for Everyone
The idea that the keto diet is a one-size-fits-all solution is another common misconception. Everyone's metabolism, health conditions, and lifestyle are different, and for some people, the keto diet may not be suitable.
Individual Variability
- Genetic Factors: Genetic variations can affect how well someone enters and maintains ketosis and their response to high-fat intake. Some individuals may be born with weaker kidney or liver function, making them more prone to fatty liver, which can worsen with a high-fat diet.
- Pre-existing Health Conditions: For those with medical conditions like kidney disease, liver disease, gallbladder disease, or pancreatitis, a high-fat diet like keto may stress these organs and worsen symptoms. These conditions often require the organs to work harder to process increased fat intake, which can lead to complications and a decline in overall health.
- Metabolic Health: Individuals with metabolic disorders such as type 2 diabetes may benefit from the keto diet under medical supervision, but those with type 1 diabetes should be cautious due to the risk of ketoacidosis.
Lifestyle Considerations
- Dietary Preferences: Sticking to a high-fat, low-carb diet like keto requires discipline. If you love sweets, pasta, and bread, keto may not be for you. While you might manage your cravings at first, you're likely to indulge in carbs eventually.
- Social and Cultural Factors: Following the keto diet can be challenging in social situations where food choices may not fit the diet's restrictions. If you plan to maintain the diet long-term, consider how it might affect your social life.
- Sustainability: Adhering to the keto diet over time can be tough due to its strict rules. Eliminating grains, fruits, and veggies can lead to deficiencies in essential nutrients like magnesium, selenium, phosphorus, vitamin C, and vitamin B.
- If you're already on a vegetarian or vegan diet, transitioning to keto might feel even tougher! You could also miss out on important vitamins B12 and D, iron, zinc, calcium, and omega-3 fatty acids.
Misconception 4: Ketogenic Diet Makes You Feel Better
Imagine savoring delicious meats and rich fats while shedding those extra pounds—it sounds like a dream come true, right? You probably think that you'll feel happier and more energized throughout the day, fueled by all that protein. However, getting into the keto diet may leave you feeling sick and worn out.
Here is a list of temporary symptoms you could experience during the initial stages of keto adaptation:
- Brain Fog: As your body transitions from using glucose to ketones, some individuals may experience brain fog, difficulty concentrating, or even headaches.
- Keto Flu: Due to the drastic dietary changes, you might experience flu-like symptoms, including nausea, dizziness, muscle aches, and fatigue. This is often called the "keto flu," and it typically resolves within a few days to a week.
- Bad Breath: The high fat intake in keto can cause an increase in acetone production by your body, leading to temporary bad breath.
- Keto Pee: As your body breaks down fat, it produces ketones that get released through urine. This can lead to a strong odor and some discoloration, often playfully called "keto pee."
- Frequent urination and Dehydration: As your body enters into ketosis, it also releases stored water within the cells. This can lead to more frequent urination. If you don't drink enough water to compensate for the lost fluids, it could result in dehydration.
- Muscle Cramps: A lack of electrolytes, especially magnesium, can cause muscle cramps during the initial stages of keto adaptation.
- Electrolyte Imbalance: During the initial phases of keto, you may experience electrolyte imbalances due to increased urination and reduced intake of fruits and vegetables.
Overall, these symptoms are temporary and should improve as your body adjusts to ketosis. However, some people are less sensitive to these changes, while others may experience them more intensely. If you're feeling overwhelmed, it's important to speak with a healthcare professional for support and guidance in managing any potential side effects.
Misconception 5: The Keto Diet Is Great For Your Health
Many people are unaware that ketones are waste products that can lead to complications when they accumulate in the blood, a condition known as ketoacidosis.
Ketoacidosis usually only happens to people with metabolic disorders or conditions that make it difficult to regulate blood sugar levels, such as type 1 diabetes. However, those who are new to the keto diet and don't monitor their ketone levels adequately may also be at risk.
In mild cases, ketoacidosis can cause nausea, vomiting, abdominal pain, confusion, difficulty breathing, general fatigue, and headache.
In severe cases, it can lead to diabetic coma and even death.
Increased Risks of Cardiovascular Disease
Even when you're eating the good fats, eating high amounts of fat can increase cholesterol levels, particularly LDL ("bad") cholesterol. This type of cholesterol can build up in the arteries and lead to cardiovascular disease.
Affect Gut Microbiome Diversity
Although reducing carbohydrate intake has many benefits for gut inflammation and harmful bacteria that thrive on sugar, many people also eliminate healthy vegetables, fruits, and complex carbs that provide prebiotic fibers essential for a diverse gut microbiome.
Research reveals that a high-fat diet can dramatically transform our intestinal flora, triggering a significant decrease of the beneficial gut bacteria Bifidobacteria and a surge of harmful bacteria that lead to intestinal inflammation. Prebiotic and probiotic supplements may help counteract some of these negative effects, but it's essential to ensure a well-rounded diet to support a healthy gut.
Increased Risk of Kidney and Liver Problems
The ketones made during ketosis are processed by the kidneys. A high-fat diet can hurt these organs, which can cause kidney stones and damage to some organs.
How a High-Fat Diet Can Contribute to Liver Issues
- Increased Fat Accumulation: The high intake of fats, particularly saturated fats, can lead to an accumulation of fat in the liver cells, impairing liver function.
- Insulin Resistance: The keto diet can help people with insulin resistance. It can help them feel better at first, but it can also make them feel worse if they don't eat the right foods. Insulin resistance is a significant risk factor for NAFLD.
- Inflammation: Excessive fat intake can increase inflammation in the liver, contributing to liver damage and the progression of NAFLD.
Please insert an icon in front Kidney Stones and Dehydration
The keto diet's high protein and low-carbohydrate nature can lead to dehydration and an increased risk of kidney stones.
How High Protein Intake Affects Kidney Function:
- Increased Uric Acid: High protein intake can increase the production of uric acid, which is a risk factor for kidney stones. It can also increase the risk of gout problems.
- Calcium Excretion: The keto diet can increase calcium excretion in the urine, which can contribute to the formation of calcium-based kidney stones.
As a result, proper hydration is essential to prevent kidney stones and support kidney function.
Doing Ketogenic Diet the Right Way
While losing weight and looking amazing are common goals when starting a keto diet, we should never jeopardize our health in the process.
Here are some tips to follow for doing the keto diet correctly and safely:
- Ensure Adequate Nutrient Intake: Focus on incorporating whole, nutrient-dense foods to meet your daily nutritional needs.
- Monitor Ketone Levels: Regularly check your ketone levels to ensure you're staying in a safe range. If you experience any adverse symptoms, consult with a healthcare professional.
- Stay Hydrated: Drink plenty of water and supplement with electrolytes as needed to avoid dehydration.
- Incorporate Exercise: Physical activity is essential for overall health and can help counteract some of the negative effects of a high-fat diet, such as insulin resistance.
- Seek Professional Guidance: Consult with a healthcare professional or registered dietitian to develop a personalized keto meal plan that meets your specific nutritional needs and minimizes potential side effects. They can also help you choose the right supplements to complement your diet and answer all your questions.
Unlock Keto Power To Transform Your Life
The ketogenic diet can be a powerful weight-loss and health-improvement tool when done correctly. Instead of jumping into it blindly, take the time to research and understand which type of keto diet is most sustainable to your lifestyle and offers you the most benefits.
Remember, your health and well-being should always be the top priority. Listen to your body, monitor any changes, and seek professional guidance when needed.
With the right approach, the keto diet can unlock a world of potential for you to transform your life into one that is healthier, happier, and more fulfilling.
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