A recent Italian study found that people on a keto diet lost about 12 pounds in 25 days. The keto diet helps with weight loss and managing health issues. But, it also has side effects people should know before starting.
The keto diet is very strict, needing 75% fat, 5% carbs, and 15% protein to work. It makes the body burn fat instead of carbs. While it can lead to weight loss and lower blood sugar, it has short-term and long-term side effects to consider.
Key Takeaways
- The keto diet can lead to the “keto flu,” which includes symptoms like fatigue, headaches, and brain fog.
- Keto diets may increase the risk of kidney stones and kidney disease due to the high protein intake.
- Constipation is a common side effect of the keto diet due to the elimination of high-fiber foods.
- The keto diet may increase the risk of heart disease by raising LDL (bad) cholesterol levels.
- Individuals with certain medical conditions should avoid the keto diet without consulting a healthcare professional.
what is Keto Diet?
The ketogenic or “keto” diet is a diet that is low in carbs and high in fat. It helps the body enter a state called ketosis. In this state, the body uses fat for energy instead of carbs.
What is Ketosis?
To get into ketosis, you need to eat very few carbs, about 20-50 grams a day. That’s just 5% of your total calories. The diet gets 75% of its calories from fat and 15% from protein. This makes the keto diet different from other low-carb diets.
When in ketosis, the body uses fat for fuel instead of carbs. This leads to the production of ketones. Understanding the effects of ketosis is important because it can have both good and bad effects. It’s key to know the keto side effects and risks of the ketogenic diet.
“The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used mainly to treat difficult-to-control (refractory) epilepsy in children.”
Common Keto Side Effects
When people start the keto diet, they might feel some side effects, known as the “keto flu.” This happens as the body gets used to burning fat and ketones instead of carbs. Common keto side effects include:
- Headaches
- Dizziness
- Fatigue
- Nausea
- Constipation
These symptoms often come from dehydration and not having enough electrolytes. As the body starts using ketosis, it loses water and electrolytes, causing these issues. Luckily, the keto flu usually goes away in a few days to weeks as the body gets used to the new diet.
Some people might also face other short-term side effects, like:
- Bad breath
- Digestive issues like constipation
- Changes in gut bacteria due to the lack of fiber from restricted carb intake
These side effects can be tough, but they usually don’t last long. They often go away as the body adjusts to the keto diet. It’s key to drink plenty of water, replace electrolytes, and be patient while your body gets into ketosis.
| Keto Side Effect | Description | Duration |
|---|---|---|
| Keto Flu | Headaches, dizziness, fatigue, nausea, constipation | Few days to a few weeks |
| Bad Breath | Acetone-like odor due to increased ketone production | Throughout the keto diet |
| Digestive Issues | Constipation, changes in gut bacteria | Few days to a few weeks |
Knowing about these common keto side effects helps people ease into a ketogenic lifestyle. This way, they can enjoy the diet’s benefits without too much trouble.
Risks and Potential Dangers
Kidney Stones and Kidney Disease
The keto diet is high in animal foods and low in carbs. This can be bad for your kidneys. It makes you more likely to get kidney stones, which are very painful.
Also, if you already have chronic kidney disease, the keto diet might not be good for you. Its acidity can make your condition worse, leading to more damage.
Studies show that the keto diet risks include more kidney stones and possibly making kidney disease worse. If you have kidney problems or are at risk, be careful. Talk to a doctor before starting the keto diet.
| Potential Keto Diet Risks | Prevalence or Impact |
|---|---|
| Kidney Stones | The high intake of animal-based foods high in protein and low in carbs can lead to more acidic blood and urine, increasing the likelihood of kidney stone formation. |
| Chronic Kidney Disease | The keto diet’s acidity can further worsen the condition for individuals with pre-existing chronic kidney disease. |
“Both healthcare professionals do not recommend the keto diet to their patients as it is deemed unsustainable and unrealistic long-term.”
Keto Side Effects
The keto diet is popular for its benefits like weight loss and better metabolic health. But, it’s key to know the possible side effects. These include the “keto flu” and digestive issues, as well as other effects that can happen short and long term.
One big worry is getting enough nutrients. Eating fewer fruits, veggies, and grains can mean not getting enough vitamins and minerals. This could hurt bone health, making bones weaker and raising the chance of osteoporosis.
The diet’s focus on animal fats also worries people about heart health. Studies suggest it might up the risk of heart disease, type 2 diabetes, and some cancers. Always talk to a doctor before starting to make sure it’s safe and to handle any health risks.
“A 2016 study shows that individuals following low carb diets have higher levels of low-density lipoprotein cholesterol, a risk factor for heart disease.”
Other side effects include bad breath, or “keto breath,” which smells fruity or like acetone. This comes from the body making ketones when it breaks down fat. The diet might also make you feel tired, irritable, and not focused, known as the “keto flu.”
How bad and how long these side effects last can vary a lot from person to person. With careful planning, a slow start, and watching closely with a doctor’s help, you can lessen the risks. This makes the keto diet safer and more likely to work well for you.
Impact on Blood Sugar
The keto diet focuses on low carbs and moderate protein. This can greatly affect blood sugar levels. When the body can’t make enough glucose, it starts using ketones for energy instead. This can help control blood sugar and might mean less need for diabetes medication.
Studies have found the keto diet can lower blood sugar and help manage type 2 diabetes. A 2005 study by Yancy et al. showed a 16% drop in HbA1c levels in obese diabetic patients on a low-carb keto diet. Another study by Dashti et al. in 2007 found fasting blood sugar levels went down in healthy obese people on a low-carb keto diet.
But, the keto diet can also raise the risk of keto hypoglycemia, a serious condition of low blood sugar. This is more likely in people with type 1 diabetes. The diet’s strict carb limit can mess with insulin and blood sugar levels, causing hypoglycemia.
So, anyone with diabetes thinking about the keto diet should talk to their doctor first. They need to adjust their meds and keep an eye on their blood sugar levels. This careful approach is key to enjoying the diet’s benefits without the risks of keto diet blood sugar issues.
“The ketogenic diet has shown a significant effect in terms of weight reduction, glycemic control, and improved lipid profile compared to controls.”
The keto diet looks promising for managing keto diet diabetes. But, we need more studies to be sure it’s safe and works well long-term, especially for people with diabetes or at risk of it.
Bone Health Concerns
The ketogenic diet is popular for weight loss and metabolic benefits. But, research shows it might harm bone health over time. Studies in animals and humans link it to lower bone density and more bone breakdown.
This diet limits nutrients like calcium and vitamin D important for bones. It also has a lot of protein from animals. The effects on bone strength and osteoporosis risk are still being studied. But, the diet could be risky for bone health and should be watched closely.
- Children with intractable epilepsy on the ketogenic diet lost bone mineral content over time. (Bergqvist AG et al., 2008)
- Ketotic hypercalcemia was found in patients on a ketogenic diet, showing a new health issue. (Hawkes CP et al., 2014)
- Too much protein from diet can hurt bone health, affecting bone density. (Barzel US et al., 1998)
Low-carb diets like the ketogenic diet can affect bone turnover and health. The metabolic changes from the diet can lead to acidosis, which harms bones and osteoclasts.
A study by the Australian Institute of Sport and Harvard Medical School looked at 30 elite race walkers. It compared the effects of a ketogenic diet to a high-carb diet on bone health for three and a half weeks. The keto diet lowered bone metabolism and formation markers and raised breakdown markers. The high-carb group saw little change.
This study highlights the need for caution with the keto diet. It shows the risks of restrictive eating on bone health. It’s wise to talk to a doctor and a nutritionist before starting a keto diet. They can help ensure you get enough vitamins and minerals and watch for bone health issues.
Conclusion
The keto diet may help with weight loss and better blood sugar control at first. But, it also has risks and side effects to consider before starting. Switching to ketosis can make you feel bad, and sticking with it long-term might lead to nutrient shortages, stomach problems, kidney issues, bone health worries, and a higher risk of chronic diseases.
People with certain health issues should not try the keto diet or should talk to a doctor about it. The keto diet is hard and risky, not good for everyone in the long term. It’s important to think about the risks and side effects before starting this diet.
Instead, eating a balanced, nutrient-rich diet and staying active might be a better way to stay healthy. Talking to a dietitian or doctor can help you make smart food choices. This way, you can focus on your health and well-being.
FAQ
What are the common side effects of the keto diet?
The keto diet can cause the “keto flu” with symptoms like headaches, dizziness, and fatigue. You might also experience nausea and constipation. Bad breath and digestive issues are common too, due to the low fiber intake.
What are the potential long-term risks of the keto diet?
Long-term risks include a higher chance of kidney stones and kidney damage. You might also face nutrient deficiencies and issues with bone health. There’s a risk of chronic diseases like heart disease, type 2 diabetes, and some cancers.
How can the keto diet affect blood sugar levels?
The keto diet can help manage blood sugar for people with diabetes. But, it can also lead to low blood sugar (hypoglycemia), especially for type 1 diabetes patients. Adjusting medication can be hard due to the low carb intake.
Does the keto diet have any impact on bone health?
Yes, the keto diet may harm bone health over time. Studies show it can lower bone mineral density and increase bone breakdown markers. This is because it limits nutrients crucial for strong bones.
Who should avoid the keto diet?
People with chronic kidney disease should not start the keto diet without a doctor’s advice. Those with type 1 diabetes should be careful too, as it can lead to low blood sugar.
