The ketogenic diet, sometimes known as the keto diet, has gained popularity as a weight loss and health-promoting strategy. The keto diet tries to convert the body into a state of ketosis, when it burns fat for fuel, by dramatically reducing carbohydrate intake and boosting fat consumption. While this diet may be beneficial for some people, it is vital to be aware of any potential adverse effects.
Keto Flu
Dr Anjali Phatak, Director Nutripulse and Senior Clinical Nutritionist, Nutripulse, Jaipur said, “When transitioning into ketosis, some people experience symptoms collectively known as the "keto flu." These symptoms can include fatigue, dizziness, headaches, irritability, and nausea.”
The body is adapting to using fat as the primary fuel source instead of carbohydrates, and these symptoms usually resolve within a few days to a week.
Nutrient Deficiencies
According to Dr Phatak, the restrictive nature of the keto diet can lead to potential nutrient deficiencies. Since many fruits, vegetables, and whole grains are limited on the diet, it may be challenging to obtain sufficient amounts of vitamins, minerals, and dietary fibre.
Lack of fibre can result in digestive issues, while deficiencies in important nutrients like vitamin C, B vitamins, and magnesium can negatively impact overall health.
Also read: Ketogenic Diet Can Help In Fighting Cancer, Finds Study
Electrolyte Imbalance
The keto diet can disrupt electrolyte balance, as it promotes increased fluid loss through urine. Reduced carbohydrate intake also affects insulin levels, which can lead to increased sodium excretion. This can result in electrolyte imbalances, including low levels of sodium, potassium, and magnesium. Symptoms may include muscle cramps, fatigue, dizziness, and irregular heart rhythms.
Increased Risk of Kidney Stones
High levels of protein consumption, which can occur on the keto diet, may increase the risk of developing kidney stones. This is especially true if fluid intake is inadequate. Ketones, the byproducts of fat metabolism, can also increase the excretion of calcium and oxalate, which can lead to stone formation.
Constipation and Digestive Issues
Due to the limited intake of fibre-rich foods, people following a keto diet may experience constipation and other digestive issues. Fibre plays an important role in promoting regular bowel movements and maintaining a healthy gut. It is essential to include low-carbohydrate, fibre-rich foods such as non-starchy vegetables, nuts, and seeds to mitigate these side effects.
Adverse Effects on Cholesterol Levels
As per a journal published in the National Library of Medicine, the keto diet can lead to changes in cholesterol levels, with some individuals experiencing an increase in LDL (bad) cholesterol and a decrease in HDL (good) cholesterol. While weight loss associated with the diet may offset these effects, individuals with existing heart conditions or high cholesterol should consult a healthcare professional before embarking on the keto diet.
Long-term adherence to the keto diet raises concerns about potential health risks. The diet's high-fat content, particularly saturated fats, may increase the risk of cardiovascular disease. Additionally, limited intake of fruits, whole grains, and legumes can reduce the intake of essential nutrients and phytochemicals that protect against chronic diseases.
Also read: How Healthy Is A Ketogenic Diet
While the keto diet can lead to weight loss and certain health benefits, it's crucial to be aware of its potential side effects. The "keto flu," nutrient deficiencies, electrolyte imbalances, kidney stones, digestive issues, adverse effects on cholesterol levels, and long-term health risks should be considered when deciding whether to pursue this dietary approach.
As with any diet, it is advisable to consult with a doctor before making significant dietary changes to ensure it aligns with individual health goals and needs.