Keto Diet Downsides May Outweigh Benefits, Review Suggests

Halle Berry, Kourtney Kardashian, and Jenna Jameson are just a few celebrities who have endorsed the ketogenic diet, sometimes referred to as the "keto diet" or just "keto." The purpose of the diet is to severely reduce the amount of carbohydrates consumed—to 50 grammes or less per day—in order to put the body into a state of ketosis, where it must use fat as fuel rather than sugar.

Medical experts advise the ketogenic diet for the management of epilepsy. The frequency of seizures appears to decrease when someone is in a ketogenic state, however it is unclear why this is the case.

Keto is a contentious weight-loss strategy in general. Some medical specialists strongly warn against it, citing the diet's unsustainable nature, unpleasant side effects, and health risks. Even many ketogenic diet supporters admit that the diet may be unhealthy if it is not adhered to "properly".

You need to be aware of the following things before trying the ketogenic diet as a weight-loss strategy. Although you may reduce weight, you should be aware of the following issues or negative consequences.

Side effects of the Keto Diet

Diarrhea

A fast internet search will reveal that you're not the only one who experiences frequent toilet trips while following a ketogenic diet. This could be overwhelming the gallbladder, which produces bile to help in the digestion of dietary fat.

Diarrhea can also be brought on by a deficiency in fiber in the keto diet, which can occur when a person drastically reduces their intake of carbs (such as whole-grain pasta and bread) without compensating with more fiber-rich foods, like vegetables. You might be consuming more dairy or artificial sweeteners since moving to a high-fat, low-carb diet, which might also be the cause of it.

Flu

Some people claim that when they first enter ketosis, they simply feel terrible. Vomiting, abdominal pain, excessive fatigue, and lethargy might occasionally happen. This "keto flu" typically disappears in a few days.

These symptoms affect about 25% of persons who try the keto diet, with tiredness being the most common. When your body runs out of sugar, it must switch to using fat as a source of energy. For a few days after that shift alone, your body will feel worn out.

You might be able to decrease the affects of the keto flu by drinking lots of fluids and getting plenty of rest. To combat fatigue, this can be accomplished by consuming natural energy-boosting substances like matcha green tea, organic coffee, or adaptogenic herbs. It helps the individual's body to help with fatifue and stress.

Reduction in performances of the athletes

Some athletes swear by the ketogenic diet for improved performance as well as weight loss.

After four days on the ketogenic diet, participants' performance on high-intensity cycling and running tasks were lower than it was for those who had followed a high-carb diet.

The body's ability to function at its top may be hampered by its more acidic state when it is in ketosis.

Regaining weight

Because it is so restrictive, experts in health believe the keto diet is not a smart long-term strategy. It is best done for 30 to 90 days, then replaced with a better long-term eating strategy. The issue with that, however, is that most people will gain back a lot of the weight they lost as soon as they start eating carbs again.

It is a problem with any fad diet, but it tends to happen more frequently with ketosis.

These kinds of weight changes might worsen a person's existing unhealthy food relationship or lead to disordered eating. Those who struggle with portion control and binge eating find the keto diet to be appealing. And in many instances, what they truly require is a lifestyle coach or a licensed counselor to assist them in identifying the root causes of those problems.

High risk of diabetes and heart problems

The ketogenic diet is high in veggies and lean animal protein sources. It is not an excuse to consume butter and bacon, despite what some people may attempt to claim.

Because of this, many medical professionals are concerned about those who follow the ketogenic diet, particularly those who do so without the advice of a physician or nutritionist. These diets can be associated with substantial increases in LDL-C, the "bad" form of cholesterol. Doctors claim that high-fat diets like this one may boost cholesterol levels.

Concerns about the ketogenic diet extend beyond heart issues. The risk of developing diabetes is increased by these diets.

While a low-carb diet can help with blood pressure, body weight, and other health indicators in the short term, it is linked over time to an increased risk of death from cardiovascular disease, cancer, stroke, and other causes of death.

Those who ate diets that were rich in animal proteins and low in carbohydrates (like the keto diet) had a higher chance of dying young than those who ingested carbs in moderation.

Decrease in metabolism and less muscle mass

Losing muscle mass is a possible side effect of the ketogenic diet, especially if you consume significantly more fat than protein. You will lose weight, but it might be a lot of muscle, and that will change your metabolism because muscle burns more calories than fat.

When someone leaves the ketogenic diet and gets a lot of their lost weight back, it is frequently not in the same proportions. You are more likely to acquire fat than lean muscle.

After you have regained your initial weight, you no longer possess the necessary muscular mass to continue burning calories as you once did. That may have long-term consequences on both your weight and your resting metabolic rate.

Conclusion

Although the Keto Diet has benefits, the side effects outweigh the benefits. However, to get the benefits associated with the Keto Diet, one must consume a balanced diet and not overindulge in some food groups. This will help the individuals to get rid of the extra weight and maintain good health.