Keto involves eating a very low carb diet, which is replaced by high fat foods.
Reducing the level of carbs causes your body to go into a metabolic state called ketosis. It is when your body becomes extremely efficient at burning fat for energy.
The ketogenic diet is said to be quite effective for weight loss, however, it is a short term diet plan that does not promise consistency.
Furthermore, keto diet can lead to side effects that can be disadvantageous for the body and your health. Here’s what to know.
1. Watch out for keto flu
When you go on a keto diet, you’re likely to feel sick after a few days. This is called ‘keto flu’. A keto flu can lead to a group of symptoms such as headache, foggy brain, fatigue, irritability, nausea, difficulty sleeping, and constipation. The sickness usually starts on the first or the second day of carb restriction and can last a week or less. In severe cases, the keto flu can last for up to a month.
2. Digestive problems
A keto diet puts your body in a state of ketosis which uses the carbs for energy. This sudden change in diet and what you put in your body can take a toll on your digestive system. Diarrhea is one of the common effects of starting a keto diet. This is because of a lack of fibre in your diet. The symptoms usually last for 3 to 4 weeks, but can persist for longer.
3. Ketoacidosis
Keto diet should not be followed by people with type 1 or type 2 diabetes. This is because it can put their bodies in a metabolic state of diabetic ketoacidosis (DKA). This is a potentially life-threatening complication of diabetes mellitus, which happens when the body stores too many ketones. It is an acid produced when the body burns fat and the blood becomes too acidic. This can also impact the liver, kidneys, and brain. The symptoms include: frequent urination, nausea, dry mouth, bad breath, and breathing difficulties.
4. Heart damage
The keto diet is linked to higher HDL levels, which is associated with decreased risk of cardiovascular disease. This is one of the many benefits of the low-carb, high-fat diet. However, what you include in your food plate also plays an important role. Studies have found that a ketogenic diet can also have a negative impact on heart health. Diets that are high in saturated and trans fats can increase LDL levels, thereby increasing heart disease risk.
5. Decreased exercise performance
Research has shown to reduce athletic performance in those following a keto diet. According to a 2018 study, published in the Journal of Sports Medicine and Physical Fitness, researchers found participants performed worse on high-intensity cycling and running activities after four days on a ketogenic diet, compared to those who were on a four days high-carb diet.
