The ketogenic diet – does it have disadvantages and is it unhealthy?
The ketogenic diet – does it have disadvantages and is it unhealthy?
A high-fat diet tempts with quick weight loss and, in the long run, improved overall body condition. But is it safe for everyone? Today I’m going to show you the disadvantages of the ketogenic diet, also in the context of its health-promoting properties.
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Ketogenic diet and health
The ketogenic diet has a unique genesis. If you’ve read a bit about it, you probably already know that it was originally recommended for patients with metabolic diseases that prevent the body from using carbohydrates as a source of energy. It was also used to treat patients with epilepsy resistant to the medications administered. Unlike other popular diets, therefore, by design it is a diet with a specific purpose.
With the growing popularity of the ketogenic diet, first of all, its main advantage began to be emphasized, namely the spectacular reduction of body fat. However, putting the body into a state of ketosis brings many more positive effects. What does keto help?
reduces the feeling of hunger and craving for sweets,
lowers levels of bad cholesterol,
lowers blood pressure,
lowers blood sugar and regulates insulin secretion,
reduces the risk of heart attack, atherosclerosis and stroke,
improves concentration,
helps evenly distribute energy throughout the day…
A highly restrictive diet and the need to constantly monitor the composition of your meals in the long run also teaches you the principles of healthy eating. At the store, you begin to read labels on packages, carefully select the ingredients of your meals and reach for more organic products. This change will definitely have a real impact on your health. However, before you go on the diet, you should also learn about the disadvantages of the ketogenic diet.
Disadvantages of the ketogenic diet – contraindications to the ketogenic diet
The main disadvantage of keto is that you need to get your health checked before going on a keto diet. Not everyone adheres to this. However, I recommend doing at least a basic health check and consulting your doctor if he or she sees any contraindications to going on a high-fat diet. Introducing a diet on your own is not wise.
If you have had any problems with your kidneys, liver or pancreas, have additional tests done. These three organs are extremely stressed during a change in metabolism and it is not worth risking your health for the price of losing weight. The green light from your doctor is essential here.
Contraindications to the ketogenic diet include:
pregnancy and breastfeeding,
problems with the digestive system and eating disorders,
kidney stones,
gallstones,
insulin deficiency diabetes mellitus,
certain inborn metabolic disorders,
hypoglycemia.
The harmless disadvantages of the ketogenic diet
The disadvantages of the ketogenic diet can be divided into two groups. The first is the usual downsides of the keto diet, which sometimes make it unpleasant or require more sacrifice than other dietary models.
These include:
keto side effects – the withdrawal of carbohydrates in the first stage of the diet gives a powerful boost of energy, but after some time the change in metabolism is associated with a number of unpleasant discomforts that may appear in varying intensity. These keto side effects are referred to as keto flu. Its symptoms include fatigue, digestive disorders (constipation, diarrhea), nausea, abdominal pain, headaches, sleep disturbances, and even elevated temperature. The keto flu is not dangerous. You just have to get through the period, keep your body hydrated, and make sure you get a good night’s sleep;
change of eating habits – keto diet is a heavily elimination diet, so it introduces a revolution in your daily menu. Keto diet can be varied and tasty, but it requires a lot of discipline, change of habits, giving up favorite snacks, advance planning and preparation of meals. In addition, there is the counting of macronutrients, which is more complicated than the standard counting of kilocalories. All this requires great attention, vigilance and meticulousness;
Reduced performance in endurance sports – recent studies show that ketosis negatively affects the performance of the body during intense workouts.
Dangerous disadvantages of the ketogenic diet
The second group is the defects of ketosis, which can lead to health disorders and in extreme cases – even life-threatening. Although such cases are extremely rare, they are worth knowing. Awareness of the dangers of ketosis allows you to maintain common sense in the use of the diet and teaches you to regularly monitor your health.
Why is the ketogenic diet unhealthy? Mainly because it puts a heavy burden on the body and requires the elimination or restriction of quite a number of products. Keto disadvantages are seen especially when the diet is introduced without control and preparation and when there is little variety.
Here are some of the downsides of the keto diet:
negative effects of high fat intake on the intestinal microflora,
disruption of the endocrine system,
nutrient deficiencies – vitamins and trace elements,
decreased muscle mass when the balance between fat and protein intake is disturbed,
risk of subsequent nutritional disorders,
cardiovascular risks when large amounts of unhealthy fats are consumed.
Keto vices can also take a dangerous turn. Especially at risk are people with diabetes, in whom the diet can cause ketoacidosis. This happens when there are too many ketones in the body that acidify the body, which can lead to organ damage. Ketoacidosis can also occur in healthy people who do not control their ketone levels and follow too restrictive a diet.
The keto diet – is it worth it?
The downsides of the keto diet may discourage its use, but a controlled ketogenic diet under the supervision of a doctor or nutritionist can contribute to better health. Is it worth it? If there are no contraindications, of course. It is enough to prepare properly for it.
To reduce keto side effects:
thoroughly learn the advantages and disadvantages of the ketogenic diet to understand the changes that occur in the body during its use,
do thorough research and consult your doctor before starting keto,
if you stay in ketosis for several months, try to do regular check-ups,
check your blood ketone levels daily with a ketone meter,
Instead of focusing on weight reduction, take care of the quality and regularity of your diet,
If you don’t have any ideas for interesting keto dishes, use a ready-made menu, which will provide you with well-balanced meals.
Many people try to be continuously in ketosis for several months or even several years, which can increase the risk that the disadvantages of the ketogenic diet will outweigh its advantages. It is much safer to switch to a low-carbohydrate diet, which is less restrictive, after a maximum of a few months. Especially if you are not convinced by this diet model, but would like to try it out. Remember that you can cycle the keto diet, which does not reduce its effectiveness. If you feel that keto is for you, after a break you will simply go back to ketosis again.
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