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.
What are the risks of the keto diet? ›
Keto diet risks
- Nutrient deficiency. ...
- Liver problems. ...
- Kidney problems. ...
- Constipation. ...
- Fuzzy thinking and mood swings. ...
- Image: © valentinrussanov/Getty Images.
The Keto Diet For Seniors: Is It Safe? The keto diet is primarily used for those interested in losing weight. If weight loss is a concern for an older adult, keto can be a good option. However, keeping other health conditions in mind is important when determining whether or not keto is the right option.
Does the new study suggest the keto diet may actually be harmful to health? ›
A recent 12-week study involving 53 healthy adults adds to these concerns, suggesting that the ketogenic diet may support weight loss but not improve heart health markers and could negatively impact gut microbiome diversity.
Is there any side effects to keto? ›
The keto diet has many benefits, but it may come with some side effects. One of the signs of ketosis may include “keto flu,” which includes symptoms such as upset stomach, headache and fatigue. Other symptoms of ketosis may include: Bad breath (“keto” breath).
What is the bad news about keto diet? ›
Takeaway. Restricting free sugars or following the keto diet can lead to weight loss. But a new study shows the keto diet may have negative health consequences, such as raising bad cholesterol and harming gut health. However, a diet low in added sugars did not appear to harm health.
Is keto bad for your kidneys? ›
In addition to increasing your chances of developing chronic kidney disease, research has linked the keto diet to an increased decline in kidney function for those who already have chronic kidney disease.
Who is not a candidate for 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
Graphic summary of long-term health risks associated with a ketogenic diet, including nutrient deficiencies, impaired intestinal function, increased bad cholesterol, increased risk of negative cardiovascular events, impaired kidney function, and birth defects.
How long can a person maintain a keto diet safely? ›
The duration of following a ketogenic diet can range from a minimum of 2 to 3 weeks up to 6 to 12 months.
One of the main criticisms of this diet is that many people tend to eat too much protein and poor-quality fats from processed foods, with very few fruits and vegetables. Patients with kidney disease need to be cautious because this diet could worsen their condition.
Is keto scientifically proven? ›
A meta-analysis of 13 randomized controlled trials following overweight and obese participants for 1-2 years on either low-fat diets or very-low-carbohydrate ketogenic diets found that the ketogenic diet produced a small but significantly greater reduction in weight, triglycerides, and blood pressure, and a greater ...
Does the keto diet affect the brain? ›
One way we think the keto diet works is, the enzymes that the muscle produces break down neurotoxins and prevent them from getting into the brain. These enzymes protect the brain from cell loss and improve brain function. We also know that neurocognitive decline is different between men and women.
What is the downside of keto? ›
Three cons
Giving up whole grains, beans, fruits and many veggies can cause nutrient deficiencies and constipation. Common short-term side effects include fatigue, headache, brain fog and upset stomach, aka “keto flu.” Long-term health risks include kidney stones, osteoporosis and liver disease.
How do I protect my kidneys on a keto diet? ›
For most individuals with normal kidney function consuming a ketogenic diet, it should be emphasized to ingest an additional 1–2 g sodium/day (4–5 g sodium/day total), a maintenance of 3–4 g/day potassium, and sufficient fluid intake.
Can keto cause pancreatitis? ›
There are only a handful of reports in the literature that describe HTG-induced pancreatitis due to the keto diet, but patients and medical practitioners should be aware of the potentially dangerous relationship between the keto diet and pancreatic function even amongst patients with no history of hyperlipidemia.
Why most people fail on the keto diet? ›
However, there are various reasons why some people may fail to see the results they desire. Eating too many calories, lack of activity, chronic stress, underlying medical issues and not following the recommended macronutrient ranges can all negatively impact weight loss.
Why is keto not good long-term? ›
A new study led by researchers at The University of Texas Health Science Center at San Antonio (UT Health San Antonio) found that a continuous long-term ketogenic diet may induce senescence, or aged, cells in normal tissues, with effects on heart and kidney function in particular.
Is keto hard on your liver? ›
Your liver breaks down fat and converts it to energy and cholesterol. A high-fat diet like the keto diet can cause fat to build up in your liver and lead to fatty liver disease. Animal studies suggest the keto diet can cause non-alcoholic fatty liver disease, or NAFLD, and raise liver enzyme levels.
How long can you stay in ketosis safely? ›
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.
