The Ketogenic diet is generally a low-carb and high-fat diet. It is commonly used for the weight loss process. Restricting the carb intake and increasing the fat intake in the diet leads to ketosis. However, the diet has some keto risks with it, that you must be aware of. There are some keto risk factors that need to be taken care of.
Some of the Keto Risks
May Lead To The Keto Flu
Carb intake should be around 50 grams per day. This brings a huge shock to our bodies. As our body depletes to carb-intake to switches to ketosis, and fat as a fuel. These factors may cause you flu-like symptoms in your body.
These include headaches, dizziness, fatigue, nausea, constipation. All these happen due to the imbalance in the diet and dehydration in the body.
While those who experience the symptoms of keto flu, feel better within a few weeks. Stay hydrated during the keto diet plan. A good intake of foods containing sodium, potassium is good while on a keto diet.
May Stress Your Kidneys
High-fat animal foods, meat, eggs, and cheese is good for intake in the keto diet. As it contains low-carbs. People go for these foods but more intake of these foods causes kidney stones.
That is because a high intake of animal food causes your blood. It also makes your urine acidic.
Additionally, people with chronic kidney disease(CKD) should avoid the keto. As weekend kidneys unable to remove the acid build up in your blood, that results from these animal foods. Eating a lot of animal food causes kidney and serious health issues.
May Cause Digestive Issues and Changes In Gut Bacteria
Since the keto diet contains low-carb food, that results in meeting the demand of low-fiber needs.
Some of the richest sources of fiber like veggies and starch-containing foods are avoided. It is avoided as it contains high-carbs.
As a result, the keto diet results in digestive discomfort and constipation.
A food with a low-carb diet that is lacking in fibrous content may cause gut bacteria. Some keto-friendly foods that are high in fibres are coconut, chia seeds, broccoli, leafy green veggies.
May Lead to Nutrient Deficiencies
Since the keto diet is restricted to only some of the foods. This leads to nutrient deficiency in the body. Some studies show that a keto diet does not provide enough calcium, vitamin, phosphorus, and other essential nutrients.
A diet rich in healthy low carb foods, like avocados, nuts, and non-starchy vegetables, provides more nutrients compared to meats and keto treats.
Some studies show that keto does not provide enough vitamins and minerals, including potassium and magnesium. While on a keto diet, all these things lead to nutrient deficiencies.
May Cause Dangerously Low Blood Sugar
A low-Carb diet like keto has low blood sugar levels that help people with the diabetic issue.
Some studies have shown that keto die causes hemoglobin, which is less than the average blood sugar level. It causes problem with the people with diabetic issues, as it lowers the blood sugar level.
Though low carb diets have been shown to improve blood sugar control in people with diabetes. But this may also hamper the low blood sugar level, especially with people suffering from diabetes 1 type.
May Damage Bone Health
The keto diet also works with the issue of impaired health. It may cause keto risks.
Several studies have proven, that the keto diet leads to be the issue of bone health. In fact, a 6-month study in 29 children with epilepsy on the keto diet has shown that 68% had a lower bone mineral density score after going on the diet, It is completely creating a problem with bone health.
The keto diet may reduce bone mineral density and also weakens them.
May Cause the Risk of Chronic Disease and early Health
The ketogenic diet may hamper your health as well. It may cause heart issues and some cancer issues as well.
Hence it is proven that high fat, low carb diets that focus on animal foods may hamper the health of the people following the keto diet. While diets that emphasize vegetable sources of fats and proteins provide benefits.
Some researches have proven that people following the low-carb diet have tended to have more health issues. People from a low-carb diet have high death rates of dying from heart diseases and cancer problems.
The Bottom Line
While the Keto diet is linked to weight loss and other good benefits. It also has some health issues as well because of its nature of low-carb ingredients.
It causes poor bone health, because of dehydration causes constipation. People planning to go for a keto diet needs to go for a doctor’s prescription. Otherwise, it may cause health-related problems like diabetes, etc.
Keto diet is good for health but it also has some keto risks as well. So, the keto risks should not be ignored, if ignored these may hamper your health and cause problems. So, it is a must to follow the keto diet rules, while you are following a keto diet.