Keto Diet health risks are numerous and this is what you Need to Know before you start .Keto diet has numerous risks as discussed below.
University of Chicago Medicine Ingalls Memorial dietitians say the ketogenic or keto diet, which has gained popularity in the last several years, is extremely strict and difficult to maintain.
Top 10 Keto Diet health risks You Need to Know before you start
“The keto diet can certainly be effective for quick weight loss,” says Kim Yawitz, RDN, a dietitian in private practice in St. Louis. “Weight loss of up to 10 pounds in just a couple of weeks is common, although some of this is water weight.”
This high-fat, low-carb approach has become one of the most popular ways to lose weight, but you should be aware of these risks before you give it a shot.
The ketogenic diet typically reduces carbohydrate intake to less than 50 grams per day — and calls for increased protein and fat intake, according to a review published in August 2013 in the European Journal of Clinical Nutrition. Roughly speaking, on keto you’ll get 70 to 80 percent of your calories from fat, about 20 percent from protein, and as little as 5 percent from carbs.
Top 10 Keto Diet health risks
The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder
A ketogenic diet has numerous risks.
1.High in saturated fat.
You should keep saturated fats to no more than 7% of your daily calories because of the link to heart disease. And indeed, the keto diet is associated with an increase in “bad” LDL cholesterol, which is also linked to heart disease.
Keto May Lead to High Cholesterol and an Increased Risk for Heart Disease
The ketogenic diet doesn’t put a cap on saturated fat or even trans fats. The latter are fats you should always avoid. Read ingredient labels and avoid any food with partially hydrogenated oils, aka trans fats. These fats heighten your LDL (“bad”) cholesterol levels and lower your HDL (“good”) cholesterol levels. They also raise your risk of heart disease and stroke, according to the American Heart Association.
With so much fat to metabolize, the diet could make any existing liver conditions worse.
The keto diet is low in fibrous foods like grains and legumes.
Many of the richest sources of fiber, like beans, fruit, and whole grains are restricted on the ketogenic diet,” says Clark. As a result, ketogenic eaters miss out on the benefits of fiber-rich diet such as regular laxation and microbiome support. The microbiome has been implicated in everything from immune function to mental health
Lack of vegetables, fruits, and grains, may make you be at risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C.
The kidneys help metabolize protein, and the keto diet may overload them. (The current recommended intake for protein averages 46 grams per day for women, and 56 grams for men).
The Possibility of Low Blood Sugar Can Make Keto Risky for People With Diabetes.Brain needs sugar from healthy carbohydrates to function. Low-carb diets may cause confusion and irritability
7.Serious Muscle Loss Is a Possible Side Effect of Keto
Small studies suggest that people on the ketogenic diet lose muscle even when they continue resistance training. This may be related to the fact that protein alone is less effective for muscle building than protein and carbohydrates together after exercise.Losing muscle mass can also decrease functional strength and heighten the risk of falls.
8. Kidney Problems
Kidney stones are a well-noted potential side effect of the ketogenic diet. Research published in the Journal of Child Neurology observed that among children following the keto diet as a treatment for epilepsy, 13 out of 195 subjects developed kidney stones.
High intake of animal proteins makes your urine more acidic and increases calcium and uric acid levels. This combination makes you more susceptible to kidney stones, while high uric acid can increase your risk for gout.
And the ketogenic diet can be dangerous for people with kidney disease, as people with kidney disease need to follow an individualized diet as prescribed by their doctor.
9. The Ketogenic Diet Can Lead to Dehydration and a Loss of Electrolytes
Kidneys release more electrolytes as insulin levels fall. Additionally, your total body water decreases as carbohydrates become depleted on a keto diet resulting into what’s known as the keto flu, which could cause constipation, nausea, headache, fatigue, irritability, cramps, and other symptoms.
Many of these symptoms are short term and should last only a few days to weeks. Make sure to drink plenty of water to help your body cope with these symptoms. And call your doctor if symptoms — especially nausea — are prolonged.
10. Your Period on Keto Might Undergo Some Changes
Periods may become irregular or completely stop on the keto diet due to rapid weight loss than the diet itself and happens because of drops in gonadotropin-releasing hormone, follicle-stimulating hormone, luteinizing hormone, estrogen, and progesterone.
Long-term disruption of menstruation can bring on serious side effects, including low bone density because estrogen is very important to bone health,