Monday, September 19, 2022

Is Keto Bad For You

The Brain Fog You’ve Heard About Is A Real Thing

Is Keto Bad For You?

“Your brain runs on glucose ,” notes Adrien Paczosa, R.D., L.D., a registered dietitian and eating disorder specialist. “When you cut out carbs, your body has to ‘make’ carbs from breaking down other parts of the body. This results in what I like to call a hungry brain. You experience slower cognition, memory loss, headaches, and confusion.” That doesn’t sound so great, right? “Also, those who suffer from depression and anxiety may have higher levels of those periods when not eating carbs on a regular basis.” Because of this, keto might not be the best choice for those with mental health issues.

Not Eating Enough Fats

The modern approach to fats is often one of fear and trepidation, but thats no way to go about the keto diet.

Your body needs fats to replace the lost calories from the carbs youre skipping otherwise, your calorie deficit could end up f*cking with your metabolism and hormone function in the long term.

Consuming fats also lets your body know its OK to burn fats for energy and gets it used to doing so. Its time to get over the lifelong hang-up that fats make you fat.

Not Everyone Prescribes To The Keto Diet Or The Ketogenic Diet To Lose Weight Our Nutritionist Gives Us The Top 10 Side Effects Of Following This Diet Especially Without Supervision

The very popular keto diet has side effects too

A Keto diet, also known as a Ketogenic diet or low-carb high-fat diet is extremely low in carbohydrates, as the name suggests. The human body primarily depends on glucose as a fuel. On extremely low-carb diets, the body starts breaking down the stored fat to produce ketone molecules and the entire body, including the brain, switches to ketones as a source of fuel. The body is thus induced into a state of ketosis.

Also read: Thinking of Cheating On Your Keto Diet? Here’s Why You Shouldn’t

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The Ketogenic Diet Can Lead To Dehydration And A Loss Of Electrolytes

Suddenly and drastically reducing carbohydrates sets your body up for a double whammy of sorts, says Yawitz. The brains favorite fuel is glucose, which is most easily created from carbohydrates. In very-low-carb diets, the brain has to adjust to using ketones from digested fats for energy. To add to this discomfort, your kidneys release more electrolytes as insulin levels fall. Additionally, your total body water decreases as carbohydrates become depleted on a keto diet, notes Clark. The result? Whats known as the keto flu, which could cause constipation, nausea, headache, fatigue, irritability, cramps, and other symptoms. Dont fret, though: Many of these symptoms are short term and should last only a few days to weeks. Make sure to drink plenty of water to help your body cope with these symptoms. And call your doctor if symptoms especially nausea are prolonged, advises Yawitz.

Keto Can Also Trigger Disordered Eating In Some

GOOD KETO VS. BAD KETO!

“I find that when people cut out carbohydrates, they overeat them later,” says Shalek. “Thats the bottom line.” This can be a major concern for people with a history of binge eating. That’s why Matthew Weiner, MD, of A Pound of Cure encourages his patients to focus on cutting out processed foods and eating whole foods instead of eliminating entire food groups from their diet, as the keto diet requires. This helps with weight loss without encouraging restrictive eating.

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How To Slightly Do Keto Diet

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What Can You Eat On The Keto Diet

Achieving ketosis requires significantly reducing your carbohydrate consumption . That doesnt mean the diet is all bacon, all the time. Healthy fats, such as avocado and olives can be central components of the diet in addition to non-starchy vegetables, nuts and seeds and sources of protein like fatty wild fish, eggs and chicken.

Coconut oil and full-fat dairy such as hard cheese may also be included. Recent studies have also found that a more flexible approach can still result in ketosis and weight loss, and may include more plant-based fiber derived from previously eliminated nuts and non-starchy vegetables. This makes the diet less restrictive and more sustainable over time.

Also Check: Is Keto Good For High Blood Pressure

May Damage Bone Health

The keto diet is also associated with impaired bone health.

Several studies in animals link the keto diet to decreased bone strength, likely due to losses in bone mineral density, which may occur as your body adapts to ketosis .

In fact, a 6-month study in 29 children with epilepsy on the keto diet discovered that 68% had a lower bone mineral density score after going on the diet .

Another study in 30 elite walkers determined that those who followed keto for 3.5 weeks had significantly higher levels of blood markers for bone breakdown, compared with those who ate a diet higher in carbs .

All the same, more extensive research is warranted.

summary

The keto diet may reduce your bone mineral density and trigger bone breakdown over time, though further studies are needed.

May Cause Digestive Issues And Changes In Gut Bacteria

Is a keto diet bad for you? | Keto Diet Explained

Since the keto diet restricts carbs, it can be difficult to meet your daily fiber needs.

Some of the richest sources of fiber, such as high carb fruits, starchy vegetables, whole grains, and beans, are eliminated on the diet because they provide too many carbs.

As a result, the keto diet can lead to digestive discomfort and constipation.

A 10-year study in children with epilepsy on the ketogenic diet found that 65% reported constipation as a common side effect .

Whats more, fiber feeds the beneficial bacteria in your gut. Having a healthy gut may help boost immunity, improve mental health, and decrease inflammation .

A low carb diet thats lacking in fiber, such as keto, may negatively affect your gut bacteria although current research on this topic is mixed .

Some keto-friendly foods that are high in fiber include flax seeds, chia seeds, coconut, broccoli, cauliflower, and leafy greens.

summary

Due to its carb restrictions, the keto diet is often low in fiber. This may trigger constipation and negative effects on gut health.

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Is Keto Bad For The Heart

Certainly there must be negative connotations of consuming fats, especially saturated fats, on cholesterol levels and cardiovascular function right?

Lets revisit Ancel Keyes, the man who was paid by the sugar conglomerates to construct a myth that was perceived as fact that saturated fat was to blame for cardiovascular disease and high cholesterol levels.

It was not based on scientific findings, but became so widely believed that the low-fat trend prevailed for decades, and the sugar companies thrived off of this notion.

When you reduce sugar and carbohydrate consumption and boost healthy fats in your diet, complications stemming from the interactions between the two conflicting macros dissipate.

Its important to note that often times those with pre-existing cardiovascular disease or heart health issues have a tendency to be on the obesity spectrum.

The ketogenic diet has the capacity to augment fat loss through energy expenditure efficiency versus a regular diet, and aid in keeping lean muscle mass.

While depleting adipose tissue, lowering glucose and triglyceride levels, and providing better overall body composition5.

Even for those who are not predisposed in their epigenetics towards heart concerns or who are presently normal-weight, a ketogenic diet favorably affects biomarkers for cardiovascular disease.

The Science Behind The Ketogenic Diet And Longevity

When news of this study first hit the headlines in 2018, Dr. Ryan Lowery wrote an in-depth article debunking the idea that following a ketogenic diet would shorten your lifespan. In fact, research has shown that it may actually promote longevity.

For a more detailed explanation, as well as the breakdown of ketogenic science, please see his article:

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Keto Can Put Stress On The Kidneys And Possibly Give You Kidney Stones

Kidney stones are a well-noted potential side effect of the ketogenic diet. ResearchJournal of Child Neurology observed that among children following the keto diet as a treatment for epilepsy, 13 out of 195 subjects developed kidney stones. Children supplementing with potassium citrate in the study noticed a decreased likelihood of kidney stones. Speak with your healthcare practitioner about supplementing if kidney stones are a concern.

If youre going to do keto, theres a better and a worse way to do it, says Yawitz. Loading your plate with meats, and especially processed meats, may increase your risk for kidney stones and gout, which is a painful type of arthritis. High intake of animal proteins makes your urine more acidic and increases calcium and uric acid levels. This combination makes you more susceptible to kidney stones, while high uric acid can increase your risk for gout, adds Yawitz.

And the ketogenic diet can be dangerous for people with kidney disease, as people with kidney disease need to follow an individualized diet as prescribed by their doctor. According to Davita Kidney Care, people with kidney disease often need to consume a low-protein diet, which may not align with the type of keto youre following.

RELATED: What to Expect in the Short and Long Term on Keto

How Much Carbohydrate Should I Eat

3 Fact

The government’s healthy eating advice, illustrated by the Eatwell Guide, recommends that just over a third of your diet should be made up of starchy foods, such as potatoes, bread, rice and pasta, and over another third should be fruit and vegetables.

This means that over half of your daily calorie intake should come from starchy foods, fruit and vegetables.

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What’s The Role Of Carbohydrates In Exercise

Carbohydrates, fat and protein all provide energy, but your muscles rely on carbohydrates as their main source of fuel when you exercise.

Muscles have limited carbohydrate stores and need to be topped up regularly.

A diet that is low in carbohydrates can lead to a lack of energy during exercise, early fatigue and delayed recovery.

The Pros And Cons Of Following A Keto Diet

Is it Healthy to Push Your Body into Ketosis? The major benefit of the keto diet is that it does work so you lose weight, says Ms. Zarabi. But then again, it is a diet and like all diets, it is a short term solution, something you do, then you stop. It is not really a sustainable diet in real life situations. More importantly, your goal is not just to lose weightanyone can lose weight. The more necessary goal is to keep the lost weight off.

The keto diet can be an effective way to reduce excess body fat but there are several cons that should be noted by anyone wanting to follow this eating plan, says Ms. Zarabi says. In fact, the keto diet has serious risks. For one thing, its high in saturated fat, which has been linked to heart disease. Additionally, a nutrient deficiency and constipation could occur since the keto diet is very low in fibrous foods such as fruits, vegetables, and whole grains.

Liver problems for those with existing liver conditions could possibly worsen since the keto diet puts stress on the liver, and kidney problems could also occur. 4

If you are considering going on the keto diet, work with a knowledgeable practitioner or seek out a registered dietitian with experience in prescribing it and following you to avoid any adverse effects, Dr. Goss says.

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Is Keto Bad For You Addressing Keto Clickbait

Back in the summer of 2018, the ketogenic diet was growing in popularity. As with anything trending, there were individuals on both sides of the spectrum fans and critics. Among the critics were Sara Seidelmann and her team who published the paper Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis in The Lancet. This meta-analysis observed the dietary habits of over 15,000 individuals and concluded that individuals who consumed higher amounts of carbohydrates were more likely to live longer than individuals who consumed lower amounts of carbohydrates.

This new research study took the media by storm and acted as ammunition for critics of keto. Online magazines and news sources began to buzz with headlines like This Study on Nearly Half a million People Has Bad News For The Keto Diet, Huge Global Studies Find Low-Carb or Keto Diets Could Lead to Shorter Lifespan, and New study finds low-carb diets increase mortality. Well, as shocking as it may be to believe, news headlines are often misleading, and research is often misinterpreted. So, lets take a step back and look at this study and break down the conclusions.

Is Keto Bad For You The Basics Of Nutritional Ketosis

5 Reasons Why Keto Is Bad For You

Before you can assess whether the keto diet is good or bad, its important to understand what it is and how its fundamentally different than the popularized Western diet.

The purpose of the ketogenic diet is to mimic the effects of fasting.

Which allows the body to utilize and breakdown fat stores aka glycogen to cultivate the creation of three ketone bodies in the liver as a byproduct. This process allows the body to make a metabolic switch from using glucose for energy to burning FAT for fuel.

Nutritional ketosis can be achieved by concentrating on lowering your carbohydrate intake to only 5-10% of your total caloric intake.

Then boosting your healthy fat intake upwards of 70-80% of your daily intake, with the remaining 15-25% from protein.

This macronutrient profile may vary per person, but the premise of depleting all the present glycogen in the body in order to activate production of ketones is the same.

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Why The Keto Diet Is Unsafe For Epilepsy

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Fair Warning: There Are Challenges To Choosing A Keto Diet

  • The first few days are extremely difficult as your body tries to acclimate to such a low level of carbs. During this adjustment to burning fat instead of glucose, the side effects will make you feel awful hence the term, keto flu.
  • Youll be depriving yourself in social situations
  • Youll need to prepare meals ahead and take them with you since you are confined to eating specific foods.

3 Common Mistakes to Keep In Mind When On a Keto Diet

Adhering to the keto diet puts your body into a state of ketosis, which sounds similar to ketoacidosis. However, dont confuse these terms as ketosis and ketoacidosis are two very different physiological states, Dr. Goss explains.

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The Healthy Keto Approach

Whether or not you embark on the keto train, humans are built to thrive off of whole, naturally derived food sources.

When choosing what foods to consume, your success and health with any lifestyle is in how you approach the sourcing of your food selections and in limiting processed consumption.

The prospect of achieving ketosis through an abundance of bacon, cheese and butter can be tempting for some but essential micronutrients that offer an array of polyphenols, vitamins and minerals is just as important as meeting your macronutrient profile.

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