Keto Diets Harmful or Not?
This article will explore the controversial topic of "Can Keto Diets Be Harmful?" In my role as a nutritionist and dietitian, I'm often asked to discuss the risks and benefits of different diets. In recent years, the Ketogenic diet or "Keto" diet has received a lot of attention. My expertise will be used to give an informed opinion on the matter by citing research , statistics and studies .
Keto Diets: Understanding their effects is important
It is important to understand the possible harms of a Keto-style diet, as it could directly affect your health. Keto involves drastically reducing your carbohydrate consumption and replacing them with fat. The body enters a state of ketosis when carbs are reduced. This allows fats from the diet or body to be burned as energy. According to The Lancet Public Health, while low carb diets such as Keto may lead to weight loss in the short term, their long-term use could result in increased mortality. Keto has many benefits, such as a reduction in high blood pressure and obesity.Important Points for Getting Started
It's important to know the side effects of a Keto Diet before starting. The 'Keto Flu' is a short-term, common side effect. It includes symptoms such as headaches, foggy thinking, fatigue, irritability and nausea. The body is adapting to your new diet, and these symptoms usually resolve in a matter of days or weeks. There are long-term risks, such as nutritional deficiencies caused by the removal of certain foods, liver and kidney issues, constipation or fuzzy thinking. It's best to speak with your doctor before embarking on such a restrictive diet.Keto Diet: Harmful effects that can occur
- High intake of saturated fatty acids can increase the LDL cholesterol (bad) levels, which increases the risk for heart diseases.
- Kidney Damage: An excessive protein diet can worsen kidney problems. It puts more strain on kidneys.
- You may not be getting enough vitamins and minerals from these foods.
- Liver Problems: If you have to deal with large amounts of fat, your liver may be working too hard.
- The brain is dependent on glucose for mood swings and irritation. Low-carb diets can cause your brain to lack energy, resulting in these symptoms.
- Constipation is caused by a lack of fiber.
- Some evidence suggests that a diet may lead to a decrease in bone density.
- According to a Lancet Public Health study , low-carbohydrate diets are associated with a greater risk of death from chronic diseases such as cancer, heart disease, or cerebrovascular disorders.
More Tips and Suggestions
You can still follow the Keto Diet, but you should choose unsaturated fats over saturated. Incorporate plenty of vegetables low in carbs into your diet. Regularly monitor your kidney and cholesterol function. Consider taking multivitamin supplements to avoid nutrient deficiency.