The keto diet, also known as the ketogenic diet, is a popular low-carb, high-fat eating plan that has been gaining attention for its potential weight loss and health benefits. However, like any diet, it comes with its own set of potential risks and side effects. This article will discuss seven risks and side effects of the keto diet that you should be aware of. And if you are new to the keto diet then you must read Keto diet: A beginner’s guide
Here are 7 risks and side effects of following the keto diet
- Nutrient deficiencies
One of the risks associated with the keto diet is nutrient deficiencies. The diet is typically low in fruits, vegetables and grains, which are all important sources of essential vitamins and minerals. This can lead to deficiencies in important nutrients such as vitamin C, vitamin D, calcium and potassium. To prevent this, it is important to choose nutrient-dense foods and consider taking a multivitamin supplement.
The keto diet can also lead to constipation, as it is low in fibre. Fibre is important for maintaining regular bowel movements and preventing constipation. To prevent this, make sure to drink enough water and eat plenty of non-starchy vegetables.
Ketoacidosis is a serious condition that can occur when the body produces too many ketones, which can lead to a build-up of acid in the blood. This condition is most common in people with type 1 diabetes and is life-threatening if not treated immediately.
- Kidney Stones
The keto diet has been linked to an increased risk of kidney stones, as it can increase the levels of oxalates in the urine. Oxalates are a naturally occurring compound found in some foods, and when they combine with calcium, they can form kidney stones.
- Liver problems
The keto diet can also lead to liver problems, as it can cause an increase in fat in the liver. This can lead to inflammation and damage to the liver, which can be serious if not treated immediately.
- Increased Cholesterol
The high-fat content of the keto diet can also lead to an increase in cholesterol levels. This can increase the risk of heart disease, so it’s important to monitor cholesterol levels and make sure that you’re eating healthy fats.
- Keto Flu
The “keto flu” is a group of symptoms that can occur when you first start the keto diet. These symptoms can include fatigue, headaches, and nausea, but they usually go away within a few days to a week.
The keto diet can be an effective weight loss and overall health strategy, but it’s important to be aware of the potential risks and side effects. Nutrient deficiencies, constipation, ketoacidosis, kidney stones, liver problems, increased cholesterol and keto flu are all potential risks associated with the diet. To minimize these risks and side effects, it is important to consult a doctor or dietitian before starting any new diet or exercise program.