Introduction
The keto diet has become increasingly popular in recent years, as it promises to help people lose weight quickly and effectively. However, it is important to be aware of the potential risks associated with this diet, as it can have some dangerous side effects. In this article, we will discuss seven of the most dangerous side effects of the keto diet, according to experts. We will also discuss how to minimize the risks associated with the keto diet and how to ensure that you are getting the most out of it. By understanding the potential risks and taking the necessary precautions, you can enjoy the benefits of the keto diet without putting your health at risk.
7 Dangerous Side Effects of the Keto Diet, According to Experts
The keto diet has become increasingly popular in recent years, with many people touting its potential health benefits. But while the diet may be beneficial for some, it can also have dangerous side effects. Here are seven potential risks of the keto diet, according to experts.
1. Dehydration
One of the most common side effects of the keto diet is dehydration. This is because the diet requires you to drastically reduce your intake of carbohydrates, which can lead to an electrolyte imbalance. To prevent dehydration, experts recommend drinking plenty of water and electrolyte-rich beverages, such as coconut water.
2. Kidney Stones
The keto diet can also increase your risk of developing kidney stones. This is because the diet is high in animal proteins, which can lead to an increase in uric acid levels. To reduce your risk of developing kidney stones, experts recommend drinking plenty of fluids and eating a balanced diet.
3. Constipation
The keto diet can also cause constipation due to its low-fiber content. To prevent constipation, experts recommend eating plenty of high-fiber foods, such as fruits, vegetables, and whole grains.
4. Nutrient Deficiencies
The keto diet can also lead to nutrient deficiencies, as it eliminates many foods that are rich in essential vitamins and minerals. To prevent nutrient deficiencies, experts recommend taking a multivitamin and eating a balanced diet.
5. Heart Palpitations
The keto diet can also cause heart palpitations due to its high fat content. To reduce your risk of heart palpitations, experts recommend eating a balanced diet and avoiding processed foods.
6. Muscle Cramps
The keto diet can also cause muscle cramps due to its low-carbohydrate content. To reduce your risk of muscle cramps, experts recommend eating plenty of potassium-rich foods, such as bananas, avocados, and spinach.
7. Gastrointestinal Issues
The keto diet can also cause gastrointestinal issues, such as bloating, nausea, and diarrhea. To reduce your risk of gastrointestinal issues, experts recommend eating plenty of fiber-rich foods and avoiding processed foods.
While the keto diet may have some potential health benefits, it can also have dangerous side effects. To reduce your risk of these side effects, experts recommend drinking plenty of fluids, eating a balanced diet, and avoiding processed foods.
For all its reputation as a weight-loss technique, the keto weight loss plan is not all sunshine, rainbows, and descending digits on the dimensions. In truth, this high-fat, low-carb consuming plan has a little bit of a darkish aspect. We’re not simply speaking a few lack of long-term analysis on the results of keto on well being circumstances like diabetes and excessive ldl cholesterol. Within the short-term, it’s possible you’ll expertise some critically disagreeable, and even harmful, unintended effects of the keto weight loss plan.
Be careful for these seven probably dangerous unintended effects of the keto weight loss plan. And for extra wholesome consuming suggestions, be sure you try our listing of 15 Underrated Weight Loss Suggestions That Truly Work.
The ketogenic weight loss plan tweaks the physique’s metabolism right into a fat-burning state referred to as ketosis. It does this by (almost) eliminating carbs and specializing in fat. This may reap main dividends for speedy weight reduction, however it will probably additionally do a quantity in your readability of thoughts.
“A speedy discount in carbohydrate consumption leads to much less obtainable glucose for the mind—resulting in that feeling of ‘mind fog’ the place it’s possible you’ll really feel like your considering and focus are impaired,” says diabetes educator Erin Palinski-Wade, RD, CDE.
In the event you’re about to interview for a job (or, uh, function heavy equipment), it’s possible you’ll need to maintain off on beginning keto. That stated, mind fog will normally put on off after a comparatively transient interval.
“The mind is ready to use ketones [a byproduct of fat] for power within the absence of carbohydrate. Because the physique turns into extra environment friendly at producing ketones, mind fog sometimes resolves inside every week’s time,” Palinski-Wade says.
This is What Occurs To Your Physique When You Cease Consuming Carbs.
A real keto weight loss plan is not simply low-carb—it is fairly low-protein, too. Which means that among the losses on the dimensions will not simply be physique fats. You may lose muscle, too.
“When protein consumption dips so low, it is solely pure for there to be lack of muscle mass, even with individuals who train frequently,” says Molly Kimball, RD, CSSD. “Plenty of occasions somebody is not conscious that they’ve misplaced muscle mass as a result of they’re so excited that the dimensions goes down.”
To maintain whittling your waistline—with out whittling down your muscle tissue—Kimball encourages a modified keto weight loss plan.
“This might appear like not going so low-protein by including meals like fish or Greek yogurt,” says Kimball. “You won’t obtain ketosis, however that is not essentially a nasty factor. You will nonetheless probably see outcomes.”
For a extra in-depth take a look at this standard consuming plan, try our information to doing keto safely.
Sadly, dialing down carbs for weight reduction means you will cut back good carbs, like fiber, too. (Yep, fiber is a carb!) With out fiber-rich roughage from fruits, greens, beans, and grains, your digestion will probably decelerate—means down.
Occasional constipation would not are inclined to current main well being issues, however over time it will probably create dangerous points like stomach ache, distention, hemorrhoids, and bowel obstruction. Struggling to “go” whereas on keto? You’ll want to drink loads of water and make your carbs depend by selecting high-fiber, lower-carb meals like berries, avocados, and nuts.
In the event you’re undecided, learn up on our information on 9 Warning Indicators You are Not Consuming Sufficient Fiber.
It is simple to grasp how altering your macros on keto might have an effect on your GI tract, however might it intrude along with your kidneys, too? In some circumstances, sure. All of it comes all the way down to the uptick in animal merchandise that always accompanies a high-fat weight loss plan.
“A excessive consumption of animal proteins can enhance each calcium and uric acid ranges in urine,” says Palinski-Wade. “As these ranges rise, so does your threat of growing kidney stones.”
In the event you’re already susceptible to kidney stones, Palinski-Wade recommends consulting along with your physician or dietitian earlier than experimenting with keto. And for individuals who’ve by no means handled the actual distress of passing a stone, she has recommendation, too: “Since this threat might be larger with massive quantities of processed meats, it’s best to restrict your consumption of processed meats and high-fat meats and choose leaner, unprocessed choices reminiscent of fish and chicken poultry together with eggs.”
Some folks with diabetes tout keto as a miracle for stabilizing their blood sugar. There’s even some medical proof {that a} low-carb ketogenic consuming plan might enhance glycemic management after about 4 months. However Palinski-Wade cautions that keto and diabetes aren’t all the time a very good combine, particularly for folks taking glucose-lowering meds. “In case you are on treatment to decrease blood sugar and you might be consuming few carbohydrates, there’s a threat that blood sugar will drop dangerously low to hypoglycemia.”
To keep away from the woozy, nauseous emotions of hypoglycemia, it is important for folks with blood sugar points to develop a weight loss plan plan with a healthcare skilled. “I might not advocate a keto weight loss plan or a really low carbohydrate weight loss plan for an individual on glucose-lowering treatment or insulin until they work carefully with a registered dietitian and/or diabetes educator,” says Palinski-Wade.
Meal planning with diabetes? Do not miss these 50 finest meals for diabetics!
Meals and temper go hand in hand—for higher or for worse. (In any case, everyone knows what it’s to be “hangry.”) As you deprive your physique of carbohydrates, temper swings could end result.
“When the mind will get much less sugar from the blood for power, this may influence temper and lead to feeling irritated, fatigued, and issue concentrating,” says Palinski-Wade.
Emotions of restriction or the shortcoming to socialize by meals on a keto weight loss plan may make you’re feeling further blue. Earlier than diving in, give some thought to how a lot you are keen to sacrifice to achieve keto success.
A typical keto weight loss plan entails getting as much as 85% of your day by day energy from fats. With all that fats, it isn’t stunning that the weight loss plan is not precisely thought-about heart-healthy.
“After we take a look at the long-term results of a weight loss plan chronically decrease in fruits and veggies and better in animal saturated fat, odds are it isn’t serving to coronary heart well being,” says Kimball. “I am not saying that the keto weight loss plan is inherently unhealthy for ldl cholesterol or coronary heart and vascular well being, however elevated ldl cholesterol is a aspect impact that’s not unusual.”
However, due to the shortage of long-term analysis on keto and coronary heart well being, it is powerful to say how issues may play out for those who persist with the weight loss plan for years. In accordance with Kimball, keto can typically enhance blood stress, stabilize blood sugar, and assist folks keep a wholesome weight—advantages that may outweigh the downsides of upper ldl cholesterol.
“There are simply so many elements concerned,” she says. “It is one thing that needs to be managed on a person foundation along with your doctor or dietitian.”
For more healthy methods to drop a few pounds this yr, try our listing of The Greatest Wholesome Consuming Suggestions For 2021, In accordance with Dietitians.