The ketogenic diet, or keto diet, is a high-fat, low-carbohydrate diet that has gained immense popularity over the years. The diet involves consuming foods that are high in fat, moderate in protein, and very low in carbohydrates.

This causes your body to enter a state of ketosis, which is characterized by the production of ketones from fat deposits in the liver to fuel the body instead of glucose.

The keto diet has been touted as a successful weight loss strategy by many people and has also been linked to several other health benefits.

However, like any diet, the keto diet can have unintended consequences known as side effects or health risks when not followed under the supervision of a dietitian or a healthcare professional. Here are ten health risks associated with the keto diet.

1. The Keto Flu

The keto flu is a common side effect experienced by individuals when they first start the keto diet. This flu-like condition is characterized by fatigue, headache, constipation, nausea, and muscle soreness.

The symptoms occur because the body is adapting to the low-carbohydrate nature of the diet and transitioning from burning glucose to burning fat for fuel. These symptoms typically disappear within a few days to a week as the body adjusts to the new way of eating.

2. Risk of Nutrient Deficiencies

Low-carbohydrate diets can put individuals at risk of micronutrient deficiencies unless steps are taken to ensure proper nutrition.

Since the keto diet restricts many foods, including fruits, grains, and legumes, it can be difficult to consume enough essential vitamins and minerals. Individuals on the keto diet may need to take supplements to ensure they are meeting their micronutrient needs.

It is also essential to include a variety of nutrient-dense foods such as leafy greens, nuts, and certain vegetables on the diet to avoid deficiencies.

3. Increased Risk of Heart Disease

Consuming a high-fat diet can increase an individual’s risk of heart disease, especially if the fats consumed are primarily saturated fats.

Saturated fats are solid at room temperature and are typically found in animal products such as meat, butter, and cheese. The keto diet is often high in these types of fats, which can lead to an increase in cholesterol levels and an increased risk of developing heart disease.

It is recommended that individuals on the keto diet focus on consuming healthy fats instead, such as omega-3 fatty acids found in salmon and flaxseeds.

4. Risk of Kidney Stones

The keto diet is high in protein, which can increase the risk of developing kidney stones. When the body digests protein, it produces uric acid and increases urine’s acidity levels, which can cause the stones to form.

However, this risk is relatively low for individuals with normal kidney function and those who consume enough fluids to maintain proper hydration levels.

5. Decreased Athletic Performance

The keto diet can help individuals lose weight by reducing their body’s glycogen stores, which can also decrease their athletic performance.

Glycogen is the body’s preferred energy source for high-intensity exercise, and when there are low glycogen levels, individuals may experience a decrease in endurance and strength. For athletes who depend on high-intensity exercise, the keto diet may not be the best choice as it can impair their performance.

6. Ketoacidosis

Ketoacidosis is a potentially life-threatening condition that can occur in people with uncontrolled diabetes or when they follow a poorly designed ketogenic diet.

The keto diet is designed to produce ketones but not in the extreme quantities that can occur in ketoacidosis. This condition is characterized by high levels of ketones in the blood, making it too acidic. It can cause severe dehydration, abdominal pain, vomiting, and breathing difficulties.

Individuals with diabetes who are interested in the keto diet should consult a healthcare professional before starting the diet.

7. Stomach Issues

Individuals on the keto diet may experience gastrointestinal issues such as constipation, diarrhea, and bloating. This can be caused by the lack of fiber in the diet or excessive intake of high-fat foods.

It is essential to keep fiber-rich foods such as avocados, nuts, and seeds and drink plenty of water when on the keto diet to avoid these issues.

8. Adverse Effects on Mental Health

The keto diet has been shown to have a significant impact on an individual’s mental health.

The diet’s strict nature can lead to feelings of isolation, anxiety, and depression, which can lead to a compromised ability to maintain the diet long-term. The keto diet may not be suitable for individuals who have struggled with eating disorders or emotional eating in the past.

9. Risk of Nutrient Overload

The keto diet encourages the consumption of high-fat foods, which can lead to nutrient overload and an increased risk of developing certain health issues.

For instance, excessive consumption of red meat can lead to an increased risk of colon cancer, while excessive consumption of dairy products can lead to an increased risk of prostate cancer. It is essential to consume a balanced diet to avoid nutrient overload and the associated health risks.

10. Difficulty Maintaining the Diet Long-Term

The keto diet can be challenging to maintain long-term, primarily due to its strict nature and the potential for adverse side effects.

The diet may be successful for weight loss in the short-term, but individuals may struggle to maintain the diet for an extended period because of its limited food choices. A better approach may be to focus on consuming a balanced diet that includes adequate amounts of all the essential nutrients while still promoting weight loss.

Conclusion

The keto diet has gained popularity over the years due to its potential benefits for weight loss and other health conditions. However, individuals should be aware of the potential health risks associated with the diet.

It is critical to follow the diet under the guidance of a dietitian or a healthcare professional to minimize any adverse side effects. A balanced diet that includes all essential nutrients is essential for long-term health and wellbeing.