What are the risks of a keto diet?
The keto diet can lead to low blood pressure, kidney stones, constipation, nutritional deficiencies, and an increased risk of heart disease. Strict diets like keto can also lead to social isolation or eating disorders. Keto is not safe for patients with diseases of the pancreas, liver, thyroid, or gall bladder. A 10-year study of children with epilepsy on a ketogenic diet found that 65% reported constipation as a common side effect (.
A study that examined the nutritional composition of common diets found that very low-carb eating habits such as Atkins, which are similar to keto, only provided adequate amounts of 12 of the 27 vitamins and minerals the body requires from food (. In particular, guidelines for doctors treating people on a very low-calorie keto diet for weight loss recommend supplementing with potassium, sodium, magnesium, calcium, omega-3 fatty acids, psyllium fiber, and vitamins B, C, and E (1). In particular, some studies suggest that keto may help lower hemoglobin levels A1c, a measure of average blood sugar levels (12, 13, 1. However, people with type 1 diabetes) may be at high risk of further episodes of low blood sugar (hypoglycaemia) characterized by confusion, shivering, fatigue, and sweating. Hypoglycemia can lead to coma and death if left untreated. A study of 11 adults with type 1 diabetes who followed a ketogenic diet for 2 years found that the median number of hypoglycaemia events was almost 1 per day (1. People with type 1 diabetes typically suffer from low blood sugar when they take too much insulin and don’t eat enough carbohydrates..
Therefore, a low-carb keto diet may increase the risk.. In theory, this could also happen to people with type 2 diabetes who take insulin medications. Several animal studies have linked the keto diet to reduced bone strength, which is likely due to a loss in bone mineral density that can occur as your body adapts to ketosis (16, 1. Another study of 30 elite hikers found that a 6-month study of 29 children with epilepsy followed the keto diet) had lower bone mineral density after dieting (1. Another study of 30 elite hikers found that those who took keto for 3.5 weeks had significantly higher blood levels. Markers of bone loss compared to those eating a higher-carb diet (1. Some evidence suggests that a high-fat, low-carb diet that focuses on animal-based foods may lead to poor health outcomes, while diets that focus on plant-based sources of fat and protein offer benefits (20, 2). A long-term observational study of over 130,000 adults linked low-carb animal diets to higher death rates from heart disease, cancer, and all other causes (2.On the other hand, low-carb plant-based diets were associated with a lower mortality rate from heart disease and all other causes). Causes (2) For most people, the keto diet is safe. However, when used improperly, keto may be associated with an increased risk of digestive problems, nutritional deficiencies, fatigue, impaired LDL cholesterol levels, and kidney stones.
Because the keto diet omits or limits entire groups of healthy foods, such as most fruits, some vegetables, legumes, whole grains, and dairy products, it may not provide all the nutrients you need. While the keto diet is associated with weight loss and other health benefits in the short term, it can lead to nutritional deficiencies, digestive issues, poor bone health, and other issues over time.. The keto diet has many risks because it is very different from the dietary patterns most of us are used to.. Although keto diets are safe for healthy kidneys, people with chronic kidney disease may not be able to cope with dietary changes and should consult their doctor before making adjustments to their diet plan.
I’ve found that your chances of sticking to a diet significantly increase when you learn (the key principles) behind changing your body composition and use them to dictate your decisions and (so change your food environment and eating habits) that it’s easier for you to stick to your diet plan.. In addition, a significant decrease in the metabolic hormonal response was reported in participants on a low-CHO-rich diet with both ghrelin and leptin compared with those on a CHO-rich diet.. Proponents of the keto diet tout the benefits of ketosis-powered fat-burning to rid the body of excess fat. Eating lots of animal foods while on the keto diet may result in more acidic urine and a higher risk of kidney stones.
Because of these risks, people with kidney disease, diabetes, heart or bone disease, or other conditions should talk to their doctor before trying the keto diet. The keto diet restricts carbohydrates to such an extent that anyone taking blood sugar-lowering medications or has type 1 or type 2 diabetes must consult their doctor before making such a serious dietary change.. A diet rich in healthy low-carb foods, such as avocados, nuts, and non-starchy vegetables, provides more nutrients than processed meats and keto treats. This is relatively common in the first week of a keto diet and usually passes by itself..
The keto diet can pose risks to people with various health conditions, including high blood pressure, heart disease, eating disorders, diabetes, or kidney disease, according to Majumdar. However, despite all this compelling evidence, it is still possible to follow a ketogenic diet in a way that is harmful to your health.. This 20-week interventional study found that, regardless of body weight, the total energy expenditure was significantly higher in participants on a low-CHO diet than in a high-CHO diet with a similar protein content..
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