The 11 Biggest Keto Diet Dangers You Need to Know About

What is Keto Diet?

The ketogenic diet, sometimes known as the "keto diet," is a low-carb, high-fat eating plan that is intended to induce ketosis in your body. When your body runs out of carbs to utilise as fuel, it enters a state of ketosis and begins to burn stored fat. You normally need to boost your fat intake while lowering your daily carbohydrate intake to about 20 to 50 grammes. With the ketogenic diet, protein intake is often minimal as well.

Meats, fish, poultry, eggs, dairy products, nuts, seeds, and low-carb greens like spinach, kale, and broccoli are examples of foods that are commonly permitted on the ketogenic diet. The majority of processed foods, grains, sugar, fruit, and starchy vegetables are often off-limits on the ketogenic diet.

It has been demonstrated that the ketogenic diet may have health advantages, such as weight loss, better blood sugar regulation, and a lower risk of developing certain conditions like epilepsy, type 2 diabetes, and several cancers. The risks and side effects of any diet, such as vitamin deficits, the keto flu, and potential kidney damage, should be taken into account before beginning.

Before beginning the ketogenic diet, it's crucial to discuss any potential hazards or concerns with your doctor to see if it's a suitable fit for you.

The 11 Biggest Keto Diet Dangers

The ketogenic diet, a well-known low-carb, high-fat eating plan, has drawn attention for its potential health advantages, including weight loss and better blood sugar regulation. It does, however, have possible risks and dangers that you should be aware of before beginning, just like any other diet. Here are the top 11 risks associated with the keto diet −

  • Nutritional deficiencies − Due to the ketogenic diet's high fat, low carbohydrate intake, it might be challenging to obtain adequate fibre, vitamins, and minerals from food alone. If you don't take supplements or eat a range of nutrient-dense meals, this could result in nutrient shortages.

  • Keto flu − Your body may experience a period of adjustment when you first begin the ketogenic diet, which can result in symptoms like headaches, lethargy, nausea, and dizziness. The term "keto flu" is frequently used to describe this.

  • Dehydration − Although the ketogenic diet may make your body lose water weight, it's critical to drink enough of fluids to stay hydrated.

  • Elevated cholesterol − The ketogenic diet's high fat intake may cause your LDL ("bad") cholesterol levels to rise, raising your chance of developing heart disease.

  • Kidney damage − According to some research, the ketogenic diet may raise your chance of developing kidney stones and other renal problems.

  • Constipation − The ketogenic diet's lack of fibre can result in constipation and other digestive issues.

  • Bad breath − While your body is in ketosis, it creates ketones, which can give you bad breath that has an acetone- or fruity-like odour.

  • Loss of muscle − The ketogenic diet may result in a loss of muscle, particularly if you don't get enough protein.

  • Ketoacidosis − Although it's uncommon, people with diabetes who follow a ketogenic diet are at risk for developing this dangerous illness. It is brought on by an accumulation of ketones in the blood, which can induce a severe lowering of blood pH.

  • Social isolation − The ketogenic diet can be challenging to adhere to in public settings, which may cause feelings of loneliness and seclusion.

  • Sustainability − A lot of people find it challenging to maintain the ketogenic diet over time, which can result in weight gain and a return to previous eating patterns.

When beginning any new diet, including the ketogenic diet, it's crucial to discuss any possible hazards or concerns with your doctor.

Updated on: 31-Mar-2023


Kickstart Your Career

Get certified by completing the course

Get Started