The low-carb, high-fat plan promises quick weight loss, but the diet also comes with side effects and complications.
The ketogenic diet, commonly known as “keto,” is among various weight-loss eating plans. While it can contribute to weight loss, individuals may encounter side effects and complications, including diarrhea, mineral deficiencies, or diminished athletic performance.
These effects emerge as the body enters a state of ketosis, achieved by restricting daily carbohydrate intake to 50 grams or less. During ketosis, the body shifts from using sugar to burning fat for energy. Here’s a comprehensive overview.
Possible Negative Side Effects
Significant alterations in dietary habits can result in side effects that extend beyond weight fluctuations. Individuals adopting the keto diet may face an elevated risk of adverse effects such as kidney stones or nutrient deficiencies if the diet is not followed correctly or is adhered to for an extended period.
1. Dehydration
The ketogenic diet has the potential to prompt water loss ahead of fat loss, resulting in potential early side effects like dehydration. Dehydration takes place when the body expels more fluid than it receives, leading to symptoms such as:
- Changes in urine, like dark-colored urine
- Dizziness
- Dry mouth
- Increased thirst
- Tiredness
2. Gastrointestinal Issues
Gastrointestinal (GI) issues, including constipation, diarrhea, nausea, or vomiting, are common side effects associated with a keto diet. Among these problems, diarrhea occurs more frequently, possibly attributed to challenges in the body’s absorption of the high-fat content present in the diet.
3. Kidney Stones
The ketogenic diet may contribute to the formation of kidney stones, mineral-based deposits in the kidneys. Research indicates that individuals without pre-existing kidney disease are more prone to developing kidney stones on the keto diet, particularly due to the emphasis on animal-based and high-fat foods. For those with kidney disease, following the keto diet may result in additional long-term kidney damage and exacerbate metabolic acidosis. The review further suggests that ketoacidosis could play a role in kidney stone formation by reducing citrate and pH levels while increasing calcium levels in the urine.
4. Reduced Athletic Performance
Although athletes might view the ketogenic diet as beneficial for weight loss and enhanced sports performance, studies indicate that participants exhibited poorer performance in high-intensity cycling and running tasks after four days on a ketogenic diet compared to those on a high-carb diet for the same duration.
5. The “Keto Flu”
Embarking on the keto diet can, for some individuals, result in what is commonly known as the “keto flu,” characterized by the following symptoms:
- Constipation
- Dizziness
- Exercise tolerance difficulties
- Fatigue
- Headache
- Insomnia
- Nausea or vomiting
To alleviate the symptoms of the keto flu, consider increasing water consumption and boosting electrolyte intake. Gradually reducing carb intake and easing into the diet can also be helpful measures.
6. Vitamin and Mineral Deficiencies
Many fruits and vegetables may be limited or eliminated to keep carb intake low on the keto diet. Doing so may lead to a lower intake of important nutrients such as:
- Calcium
- Fiber
- Iron
- Magnesium
- Potassium
- Various vitamins
Specifically, a person using the keto diet may also miss out on folate and thiamin as well as vitamins A, B6, B12, C, E, and K. These and other vitamins are essential for body functions and development related to bones, gums, metabolism, red blood cells, and more.
7. Weight Regain
The keto diet’s stringent eating restrictions may lead individuals to regain lost weight when reverting to their original eating patterns, mainly because it is challenging to sustain over the long term. Recommended durations for adhering to the diet vary from two to three weeks up to 12 months. If considering the keto diet, consulting with a dietitian can provide valuable guidance.
Is the Keto Diet Healthy?
While the keto diet can offer health benefits, it is crucial to acknowledge potential drawbacks. While the emphasis on high-fat, low-carb foods aligns with the body’s need for protein to support structures like bones and hormones, the diet’s reliance on high-fat content can have adverse effects. Increased consumption of saturated fats, found in foods like beef, pork, cheese, and butter, may elevate low-density lipoprotein (LDL) cholesterol levels. Elevated LDL cholesterol levels are associated with a higher risk of heart disease or strokes.
