If you are reading this article, you probably looking for answers about one of the most popular diet Ketogenic Diet. Are you trying to lose weight or just curious what exactly is keto diet?
If you are on your weight loss journey, and considering going on a keto diet, WAIT! Read this post first! I did my research, so you don’t have to.
Throughout this article, we will take a deeper look at keto diet and danger of it.
What Exactly Is Keto Diet?
It’s a low carb, high in fat, moderate in protein diet. Basically, 10% of daily calories come from carbs, 20% from protein and the rest 70% from healthy fats. This diet claims to turn your body into a “fat burning machine”.
Basically, the keto diet works by changing your body’s primary fuel source, which are carbs. Our bodies use carbohydrates for energy, so cutting them out of our diet means we have to use something else to keep our organs functioning.
When you stop consuming carbohydrates, your body will use up your glycogen (stored glucose) for energy. When those are used up, you lose the fluid that was stored along with the glycogen as well.
The low carbohydrate consumption puts your body into a state of ketosis, when you start burning stored fats as fuel, leading to further weight loss.
Does the diet work? A person who follows a keto diet most likely will lose weight. However, once a person stops eating this way and goes back to a previous eating habit, the weight will come back on and even more.
What Is A “Keto Flu”?
Many keto dieters experience what is often called “keto flu” – a temporary state of flu-like symptoms. This doesn’t last more than a week, and you may experience fatigue, irritability, nausea, and muscle weakness, have trouble sleeping.
You lose a lot of water weight at first, which can lead to dehydration. This can worsen the symptoms of the keto flu.
Your body used to rely mainly on glucose for energy and so it will need to switch to using ketones for fuel. This adaption process is known as keto-adaption. And it may result in some initial “brain fog”, but it will go away once the body has fully adapted. These flu-like symptoms can last between 2-3 days to 2-3 weeks, just enough time for your body to adapt into ketosis state.
What Are Health Risks Of Keto Diet?
The negative effects of Ketogenic Diet are rapidly dropping blood sugar levels and sustaining longevity with your weight loss plan. Along with that comes constipation, bad breath, leg cramps, increased cravings, kidney stones.
Constipation is a very common side effect of a keto diet. Simply, because you are not getting enough fiber, avoiding fruits, starchy veggies, legumes, and whole grains. Drink plenty of water and consider increasing your consumption of fibrous vegetables, legumes, and nuts.
Bad breath sometimes it’s called “keto breath”, can sometimes occur as you enter the fat burning state of ketosis. This is temporary and usually disappear after a few weeks.
Here are the few tips that can help with this side effect:
- increase your water intake
- eat less protein
- practice good oral hygiene
- slightly increase your carb intake
Leg Cramps is a possible side effect of the ketogenic diet. Hyponatremia is one of the causes of leg cramps, which occur when the level of sodium in the blood is too low. Sodium is an electrolyte and it helps regulate the amount of water that’s in and around your cells. It also helps maintain stable blood pressure levels.
Increased cravings. Some people experience carbohydrate cravings due to blood sugar response from lack of carbs. These cravings tend to go away or improve after a few weeks.
Low blood sugar. In the keto diet, the human body is forced to use fat instead of glucose as an energy source, which can cause to hypoglycemia. It’s a low blood glucose level, it’s pretty uncommon among people without diabetes. It’s related to a ketogenic diet because diabetic people often receive a ketogenic diet to treat type 2 diabetes.
Kidney stone formation. Animal protein has been directly connected with increasing kidney stone odds. It raises your uric acid, but it also lowers your citrate (a substance that prevents stones) and rises your oxalate (a substance that creates stones).
Erosion of bones is a major side effect of ketosis. Being in ketosis, you tend to reduce consumption of calcium. Eliminating food containing fibers is crucial because fibers contain phytochemicals such as phytic acid, oxalates, and tannis and that’s the reason why gut refuses to absorb calcium. This leads to weakened bones and you are more prone to fractures.
The real reason why ketogenic diet doesn’t work is it’s not sustainable for the long term. Because we all have holidays, vacations, parties…there is at least one time you will find yourself eating higher carb foods. Which leads to immediate weight gain after eating one slice of pizza.
I practice moderation and portion control, a well-balanced diet filled with lots of vegetables.
Any diet that is extreme as keto eliminates all joy associated with eating real food and enjoying life. That’s why I don’t recommend the keto diet. Instead, I would suggest cutting on processed foods, high carbs like sugary beverages and refined grains and fill up on more healthy carbs like veggies and fruits, legumes, healthy fats, and 100% whole grains.
You don’t need to follow extreme diets or put your health at risk to lose unwanted pounds. Simply use these tips to get rid of excess weight.
If you have health problems and your doctor advises you to start a keto diet, in this case, I would recommend listening to your doctor.
And I would love to hear your experience with Ketogenic Diet, please leave your comment below.
Be Happy, Healthy, And Lean!
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