The ketogenic diet or also known as the keto diet is a new twist on weight loss, and it’s becoming more and more popular all over the world. This type of diet runs on fat. Yes, you read that right. Believe it or not, the keto diet requires you to consume a significant amount of fat in order to lose fat. It involves consuming fewer carbohydrates to help your body achieve ketosis, which is the process that allows your body to burn fats rather than sugar for energy.
However, some people say that the ketogenic diet is an unhealthy way to reduce weight, and it can also be downright dangerous as well. Some health professionals warn against this type of diet as it contributes to health risks and unpleasant side effects. In fact, some proponents even admit that if the keto diet is not done the right way, it could lead to health complications.
Below we have compiled a few things you should know about the keto diet before you decide to switch to it to lose fat and achieve a healthy weight. While the ketogenic diet can help you drop a few pounds, you should also watch out for the following side effects. Let’s get into it below, shall we?
Many people on a ketogenic diet find themselves going to the bathroom more often. The reason may be due to your gallbladder feeling overwhelmed. This organ produces bile that helps break down the fat in your body.
Since you will need to eat a huge amount of fat on a keto diet, your gallbladder may have a hard time breaking down the fat you are consuming. Moreover, the lack of fiber in a diet can also lead to diarrhea. Cutting way back on carbohydrates like pasta and bread can cause diarrhea as well.
Less muscle mass
You will lose weight on a ketogenic diet, but you can also lose lots of muscle along the way, especially if you are taking more fat than protein. And as muscle tends to burn more calories than fat, this can also affect not only your muscle mass but your metabolism as well.
When you get out of the ketogenic diet and regain your original weight, you are more likely to regain fat instead of muscle. You may have a difficult time regaining your muscle mass, especially if you’ve been on the keto diet for some time.
It does not matter how much weight you lost, you will regain it back after you stop, and this is a common problem with the ketogenic diet. It is not an appropriate diet to have long-term since it is very restrictive.
Increase the risk of diabetes and heart disease
The keto diet is not all about consuming fats. You will need to include protein and vegetables in your diet as well. However, some people may try to eat only bacon and butter, which is not good for their health.
Multiple experts are concerned about those on a ketogenic diet, especially those who switch to it without the guidance of a nutritionist or doctor. Since the keto diet is a low carb, high-fat diet, some research shows that it might increase the risk of diabetes and even raise cholesterol levels as well.
Decrease athletic performance
Some professional athletes switch to ketogenic diet not only to lose weight but to improve their performance as well. However, some nutritionists don’t consider this true. According to a recent study, the participants performed worse on running tasks and high-intensity cycling after a few days on a ketogenic diet, in comparison to participants who had spent a few days on a high carbohydrates diet. You can also reduce your muscle mass on a keto diet, resulting in decreased athletic performance.
Some people say that they feel sick when they start ketosis. There are different flu-like symptoms that you can experience when on a keto diet, but these symptoms will go away after a few days. The symptoms may include vomiting, lethargy, and most common fatigue.
This happens when your body runs out of sugar and it begins using fat as a source of energy. The transition from using the sugar to fat is what makes you feel tired and weak. Fortunately, drinking enough water and having a plenty of sleep may be able to reduce the side effects of the ketogenic flu.
Low blood sugar
In the keto diet, your body is forced to run on fat instead of sugar as an energy source, which can cause your blood sugar to decrease. Since this diet is low-carb and carbohydrate is the main source of glucose, your blood sugar level will reduce. This is why the ketogenic diet is often recommended for people suffering from type 2 diabetes.
While keto diet may work well for other people, it’s very important to know the dangers of this diet before you decide to switch to it. Above are some dangers of going keto. If you think you can handle this type of high-fat diet, then go for it. If not, there are other types of diet you can try.