The Ketogenic Diet, commonly called Keto, is a diet focused on an extreme deficit of carbohydrates intake. Its macros are mainly fat with 70% of it, 5% carbohydrates, and 25% protein, thus gaining its other name LCHF or low carbs, high-fat diet.
The human body uses carbs or glucose to do its daily activities. However, since there is a deficit in carbs during this diet, the body uses the stored fat to create ketone molecules and uses these as an alternative fuel. The body then will be in the ketosis state. This diet restricts a lot of food such as grains, sugar, desserts, tubers, alcohol, and processed food. It typically contains meat, eggs, and leafy green vegetables. With mankind obsessing on certain body figures and physique, this diet has gained popularity worldwide due to the weight loss one can have rapidly. However, despite the claims of people, this diet still can cause risks and unpleasant effects to the body.
1. Smelly breath – Keto diet can lead to smelly breath because acetone is considered one of the ketone bodies. Acetone is characterized by a citrus-like smell that is similar to nail-polish remover.
2. Flu-like symptoms will be experienced during the transition phase as your body switches its source of fuel. This is known as the Keto flu.
3. Due to the restrictions and transition, your body will adapt and lose numerous minerals such as magnesium, sodium, and even water. Most of the weight you’ll lose in the first few weeks isn’t from fat but from water loss. Some of the symptoms you’ll experience are headaches, drowsiness, nausea, and dehydration.
4. Another side effect of diet is hypoglycemia or low blood sugar. Shakiness, chills, sweating, hunger and fatigue are just some of the visible symptoms of this side effect.
5. Sleep deprivation – Interrupted sleep can also be a side effect of the keto diet. Disrupted sleep patterns can also cause cranky moods and trouble concentrating.
6. High fat consumption may lead to increase cholesterol and lipids level.
7. Constipation – Due to the extreme shift in diet and dehydration, constipation is a usual side effect during the start of your keto diet. There are times where some people also experience diarrhea because of the high-fat kind of diet.
8. Acidosis escalates the risk of fracture and bone injury. This is because acidosis is involved with the abnormal loss of salt minerals in the bone, which leads to bone demineralization and erosion.
9. Women experience menstrual cycle disruption, and in severe cases, absence of menstruation, also known as amenorrhea.
10. Ketosis may lead to low urine pH, which may result in the development of kidney stones and crystals. Bone erosion, on the other hand, may result to excessive calcium in the urine or hypercalciuria.
Considering all these disadvantages, people at risk or who have heart disease or kidney damage, nursing or pregnant women, individuals with pre-existing pancreatic or liver condition, diabetes type 1, and those that undergone gallbladder removal are not advisable to try the keto diet.