Fad diets often come with big promises of weight loss and optimum health, but at what risks?
What is the keto diet?
Rachel Kleinman, RDN, LDN, clinical dietitian, says the keto diet is primarily used to manage seizures in children with epilepsy. Research on the diet’s effectiveness in treating obesity or diabetes is limited.
The ketogenic or keto diet, which has gained popularity in the last several years, is extremely strict and difficult to maintain.
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What is ketosis?
Ketosis is a metabolic adaptation to allow the body to survive in a period of famine. Your body will break down ketone bodies, a type of fuel the liver produces from fat, instead of sugar or glucose from carbohydrates.
To achieve ketosis, the diet requires you eat 75 percent of your calories from fat, compared to 20-35 percent normally. It also requires 5 percent of calories from carbohydrates, about 20-50 grams per day, and 15 percent of calories from protein. Kleinman said it takes about 72 hours for ketosis to kick in. It’s really an all or nothing diet.
People following the keto diet should be eating foods like fatty fish, eggs, dairy, meat, butter, oils, nuts, seeds and low-carb vegetables. “Fat bombs” like unsweetened chocolate or coconut oil can help people reach their daily goals for fat intake. Keto-compliant foods like red meats and nuts can be costly. Keto-branded products like keto coffee and other supplemental products are also both costly and unnecessary.
Is the keto diet healthy?
Wellness dietitian Mary Condon, RN, LDN, says the keto diet may result in weight loss and lower blood sugars, but it’s a quick fix. “More often than not, it’s not sustainable. Oftentimes weight gain may come back, and you’ll gain more than what you lost.”
Condon says you should always consult your primary care doctor before starting any new diet.
What are the dangers of the keto diet?
“If you are on diabetic medication that causes low blood sugar, those meds may need to be adjusted within a few days,” Condon says. “There are heart-healthy sources of fat, however if that person is not educated on heart-healthy sources of fat, they may consume excessive amounts of saturated fats that can increase your risk of heart disease.”
Is the keto diet safe?
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.
Someone new to the keto diet can also experience what’s called the “keto flu” with symptoms like upset stomach, dizziness, decreased energy, and mood swings caused by your body adapting to ketosis.
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Is the keto diet bad for you?
Both Condon and Kleinman say they wouldn’t recommend the keto diet to their patients because it is ultimately not realistic or sustainable. The diet restricts fresh fruits and vegetables, whole grains and low fat dairy that can help with long term weight loss and overall health.
“There’s not one diet that’s good for everyone,” Kleinman says. “Do your research, consult a dietitian, discuss with your doctor, and make sure you’re being safe.”
FAQs
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.
Are there any downsides to keto diet? ›
Common short-term side effects resulting from the initiation of KD have been referred to as “keto flu,” which encompasses symptoms including fatigue, headache, dizziness, nausea, vomiting, constipation, and low exercise tolerance [6].
Is the keto diet medically approved? ›
It's advertised as a weight-loss wonder, but this eating plan is actually a medical diet that comes with serious risks. In the world of weight-loss diets, low-carbohydrate, high-protein eating plans often grab attention.
What type of people should avoid the keto diet? ›
TABLE 2
| Main contraindications | Main arguments in support of contraindications |
|---|
| Recent stroke or myocardial infarction | Increased risk of arrhythmia |
| Heart failure | Increased risk of arrhythmia, hydroelectrolitic alterations |
| Respiratory failure | Acidosis |
| Active/severe infections | Immunosuppression |
11 more rowsJul 10, 2020
Gulotta recommends staying on keto for six months max before reintroducing more carbs to your diet. And Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City, agrees: “The science hasn't gotten to the point where I would be comfortable recommending it as a forever diet,” he says.
Are there any health risks with keto? ›
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.
Is a keto diet safe for seniors? ›
People over 50 may have success on the keto diet, because it has the potential to promote weight loss, control blood sugar, and possibly protect against heart disease. But this eating plan does have risks, and you should always check with your doctor or a licensed nutritionist before you start any new diet.
Is keto scientifically proven? ›
Since the 1930s, experts have known that ketogenic diets affect how the brain works. Back then, scientists discovered that children with epilepsy had fewer seizures while on a ketogenic diet.
Is there a healthy version of the keto diet? ›
The Mayo Clinic Diet's approach to keto
The Healthy Keto meal plan is a 4-week meal plan that keeps net carbs at around 50 grams per day, while still providing fiber-rich foods to keep your gut, heart, and brain healthy and happy.
What is the real medical keto diet? ›
The ketogenic diet, or keto diet, is a medical or therapeutic diet — a diet designed to help manage or treat a medical condition. The keto diet is suggested for children with epilepsy that continues despite medication. The keto diet is high in fat, adequate in protein and very low in carbohydrates (carbs).
Medications used for seizures and glaucoma (Carbonic anhydrase inhibitors) interacts with KETOGENIC DIET. Some medications used for seizures and glaucoma can increase the risk of kidney stones. The ketogenic diet might also increase the risk of kidney stones.
What food is not allowed in keto? ›
10 Foods You Can't Eat on the Keto Diet & Their Substitutes
- Grains and Starches. ...
- Sugary Foods and Sweets. ...
- High-Carb Fruits. ...
- Starchy Vegetables. ...
- Legumes and Beans. ...
- Processed Foods with Hidden Carbs. ...
- Alcohol and co*cktails. ...
- High-Carb Sauces and Condiments.
Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.
Is it OK to stay on a keto diet forever? ›
Even if properly followed, a ketogenic diet is not intended to be adhered to long-term, nor is it uniquely effective. Studies show that after 6 months, a ketogenic diet does not lead to significantly higher weight loss than other weight loss approaches.
What happens to the liver during ketosis? ›
Your liver produces a small amount of ketones on its own. But when your glucose level decreases, your insulin level decreases. This causes your liver to ramp up the production of ketones to ensure it can provide enough energy for your brain. Therefore, your blood has high levels of ketones during ketosis.
What vitamins should you avoid on keto diet? ›
You'll be better off avoiding vitamins containing titanium dioxide, artificial dyes, and added sugars. We encourage you to follow a varied keto diet that limits processed foods. This will help you get all the vitamins and minerals for your body to thrive.
What are some negative experiences with keto? ›
Though this way of eating may help you lose weight, some keto diet side effects and complications can include diarrhea, mineral deficiencies, or reduced athletic performance. A person can experience these effects as the body achieves a state of ketosis by decreasing carbohydrate intake to 50 grams or less daily.
What are big mistakes on keto? ›
Eating too much protein and not enough fats
Proteins as well can cause insulin spikes when over-consumed. The only macronutrient that doesn't spike insulin is pure fat. For this reason, you need to be adhering to very specific fat/carb/protein ratios when following a Keto Diet.
Is keto hard on the kidneys? ›
The ketogenic diet is becoming more popular as a weight loss regimen; however, the evidence has failed to show clinically significant benefits over comparator diets. Even worse, it may cause hyperlipidemia, vitamin and mineral deficiencies, fatigue, and kidney damage, among other complications (Figure 1) [6].
What happens when you stop keto? ›
“So a sudden influx of carbs and sugar could wreak havoc on your body if you go wild with your diet.” If you don't transition properly off the ketogenic diet, you could be setting yourself up for some not-so-pretty symptoms: Weight gain. Bloating and other bathroom issues.
