Myth #: Ketones Overwork Your Kidneys Due To Increased Urine Acidity
Theres a common misconception that nutritional ketosis can change the pH of your urine from neutral to acidic and therefore overwork your kidneys.
However, this only happens during ketoacidosis, not ketosis.
Ketoacidosis is a complication that results from dangerously high levels of ketonesand blood sugar, most commonly in people with type I and II diabetes. This combination makes blood too acidic and negatively affects the liver and kidneys.
Ketoacidosis is most likely to occur in people with type 1 diabetes, who cant produce any insulin.
Nutritional ketosis, on the other hand, is different because the level of ketones is in a normal range. When youre in ketosis, you have more ketones in your blood than usual, but not enough to cause ketoacidosis.
The ketogenic diet is all about being in ketosis, not ketoacidosis.
Now that weve debunked those two myths, lets look at why the ketogenic is actually beneficial for your kidneys.
Diet Soda On A Ketogenic Diet
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Youre doing all the hard work and sticking to prepared meals.
Youre in a social surrounding, and your friends, family or people around are consuming Pepsi, Colas, Dr. Pepper.
For one reason or another, you get the sudden urge to have some. What do you do?
Of course, were not talking about the soda high in carbs and calories which come from sugar but is diet soda.
These are plain useless and put you into glucose burning mode instantly.
Who thinks that diet soda on a ketogenic diet is allowed?
It can certainly aid your goal for losing fat, but the ingredients within are bound to have an impact on your body.
We are going to see how impactful diet soda is in ketosis.
But first, we must know exactly what is keto.
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Make Certain Your Keto Diet Is Well Formulated
While like any diet, you need to find the right proportion and balance of macronutrients in order for your body to begin burning accumulated fat rather than stored glucose.
The amount of fat you eat when following a keto diet is quite a bit higher than on most other diets. Youll want to aim to consume about 60 to 75% of your calories come from dietary fat and 15 to 30% protein, with the remaining calories for carbs, says Sharon Zarabi, RD, director of the bariatric program at Lenox Hill Hospital in New York City.
“There is still some debate on the effects of saturated fats and what constitutes a healthy dose. There has been quite a bit of buzz around grass-fed cows producing cream, dairy, and butter. Ghee has been popular on the market as well, as a clarified form of butter,” Ms. Zarabi says. “It’s really the trans fats that I think people need to understand and the harmful effects on the heart and cholesterol.”
It’s really the trans fats that you’ll want to avoid completely. “Trans fats are highly processed, and heated to a point where they create free radicals in the body, which increase your risk of cancer.,” she says, “Trans fats are found in hydrogenated oils , and these are mostly used in the preparation of processed crackers and packaged foods.”
KETO DIET PLAN
Once youve reached ketosis, you will gain the benefits and be able to take a keto holiday , which is necessary to manage for as long as you need to.
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The Brain Fog Youve Heard About Is A Real Thing
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 doesnt 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.
Why Keto Is Bad How Keto Diet Decline Your Health
Woody et al. Firstly define the name of ketone bodies such as acetone, acetoacetate, and B- hydroxybutyrate in healthy subjects. Dr. Russel coined the term ketogenic diet in 1921. This diet at first used to treat epilepsy. In the following decades, it became a standard for pediatric epilepsy until the arrival of antiepileptics.
Keto diet means basically relates to an eating plan which includes low carbohydrates but is rich in protein levels. This relies on the ketone bodies that our liver produces from stored food. Ketosis happens when our body isnt having many carbohydrates to produce energy. So, in this condition, our body itself utilized stored fat to make ketone bodies used it as a fuel to do work.
Keto Diet Adverse Effects
Why keto is bad? A ketogenic diet causes low blood pressure, constipation, kidney stones, bad breath, and decrease bone density many more, Therefore the ketogenic diet relates to the side effects, individuals following this type of diet may experience numerous undesirable effects.
A Sudden change to low carbohydrate some patients faces ketosis a keto flu includes
keto flu. Common symptoms Trusted Source of keto flu includes:
- Headaches, constipation, dizziness
- Short -Term side effects
Most evident short-term side effects at the beginning of therapy specifically when a person commences diet with the initial fast.
Most commonly hypoglycemia is seen and other noticeable signs include
Long-Term Side Effects
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Low Carb Hard Seltzer
You can also choose low carb hard seltzers, which are made with flavored seltzer water or sparkling water and added liquor.
If you happen to avoid gluten, youll want to check the label carefully because many of them are made with malt liquor.
Low carb beer, hard seltzers, and hard liquor are all keto-friendly. You should be careful with mixed drinks, though, as they often pack sugar from soda or fruit juice.
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What Are The Side Effects Of The Keto Diet
Anytime we make changes to the nutrients we are consuming there are side effects. Given that the Keto diet is such an extreme change to our body there are considerable side effects to consider before opting for this style of eating. According to Healthline some of the side effects to keep in mind include:
The Keto flu
Some people suffer flu like symptoms including vomiting, headaches, irritability, difficulty focusing , gastrointestinal distress, fatigue and lethargy. While most of these pass after a few days, fatigue is the most common symptom and will likely continue for a little longer as the body starts running out of sugar to burn and transitions to burning fat.
You can reduce the symptoms of keto flu by ensuring you are drinking plenty of water and getting enough salt.
Running to the toilet may be due to your gallbladder feeling overwhelmed with increased fat in your diet. It may also be caused by a lack of fibre or an intolerance to increased intakes of dairy products and artificial sweeteners.
Leg cramps are a side effect of the loss of minerals, specifically magnesium from increased urination. To alleviate leg cramps, drink lots of water, consume enough salt, take magnesium supplements, and if the cramps persist try increasing your carb intake minimally.
In the first few weeks of a low carb diet it’s common to experience an elevated heart rate.
Reduced athletic performance
Loss of muscle mass
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Does Keto Work If You Have Diabetes
Research suggests that people with type 2 diabetes can slim down and lower their blood sugar levels with the keto diet. In one study, people with type 2 lost weight, needed less medication, and lowered their A1c when they followed the keto diet for a year.
If youâre insulin resistant — which means you have higher blood sugar levels because your body isnât responding properly to the hormone insulin — you could benefit from nutritional ketosis, because your body will need and make less insulin.
There are fewer studies looking at the keto diet for people with type 1 diabetes. One small study found that it helped people with type 1 lower their A1c levels, but we need a lot more research to get the full picture of the dietâs effects.
Keep in mind that most studies have only looked at the short-term results of the keto diet. Itâs unclear if it works as a long-term way to manage your diabetes.
If you decide to try the keto diet, be aware that it may be hard to stick to. The very low amount of carbs in the plan is a big change for many people. It also can make you feel tired for a few weeks until your body adapts. To make it a success, itâs a good idea to make a meal plan you can follow, including keto-friendly meals and snacks to keep on hand.
What Is The Keto Diet
The keto diet is a very low-carbohydrate, high-fat diet. Most keto diet plans suggest that 10% or less of the total calories you eat each day should come from carbs, with around 70% from fat and 20% from protein.
More specifically, this means less than 50 grams of carbs per day.
Your bodys main source of energy is glucose, a sugar that you get from carbs. But when you restrict carbs and your glucose stores are used up, your body switches to using substances called ketones, which it gets from fat.
This process is called ketosis, and the idea is that it can lead to you burning body fat.
However, when you go from a carb-burning to fat-burning state, you release stored water. The fast weight loss that some people see when they first start keto can be due to this rather than fat loss.
Foods allowed on the keto diet include sources of protein like meat, seafood, and cheese. Fat can come from oils, nuts, butter, dairy, seeds, and red meat.
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The Keto Diet Revealed
Kristin Kirkpatrick is an award-winning dietitian, best-selling author and recognised speaker and writer
If youre searching for a popular diet plan, look no further than the most googled diet question of the new year: What is keto?
WATCH IN THE VIDEO ABOVE: The keto diet revealed
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The keto diet is having a moment. And its 15 minutes of fame dont appear to be fading anytime soon. So, why is keto so popular right now?
Keto is short for the ketogenic diet, a low carb diet plan that also encourages eating high amounts of fat and moderate amounts of protein.
You probably know about the ketogenic diet.
However, the benefits of ketosis, the best methods in which to measure it and the ideal dietary components of keto may be something you dont know.
The keto diet has been around since 1921 when it was developed as a therapeutic diet for certain conditions. In the past five years, however, interest beyond its initial therapeutic nature has rocketed.
Keto May Lead To High Cholesterol And An Increased Risk For Heart Disease
The ketogenic diet doesnt put a cap on saturated fat or even trans fats. The latter are fats you should always avoid. Read ingredient labels and avoid any food with partially hydrogenated oils, aka trans fats. These fats heighten your LDL cholesterol levels and lower your HDL cholesterol levels. They also raise your risk of heart disease and stroke, according to the American Heart Association.
Certainly, the quality of fat counts, says Yawitz. Theres a big difference nutritionally between bacon and almonds. As much as possible, people set on the keto diet should emphasize plant-based, unsaturated fats like nuts, seeds, olive oil, and avocado, which have even been shown to protect the heart. If you have high cholesterol or other risk factors for heart disease, you should speak with your doctor before beginning the keto diet. This is because the diet may but doesn’t have to include large amounts of saturated fat. Some studies have shown increases in cholesterol and triglycerides in people following the diet, while other research reveals that the keto diet may actually decrease heart disease risk as well as saturated fat intake.
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Why Keto Diets Can Be Harmful To Your Health
So many people have asked me recently about the ketogenic keto diet and the benefits and the drawbacks of severe carbohydrate restriction. Is the keto diet the magic pill for ending weight and health struggles? As youll see, absolutely not.
Whats more, keto diets can actually be quite harmful to your health.
Can You Drink Soda On Keto
No, but diet soda is fine on ketoin moderation.
Unsurprisingly, regular soft drinks are out. A 12-ounce can of pop has about 40 grams of carbs.
You can try drinks sweetened with natural sweeteners like stevia, too.
One warning: Israetel says while artificial sugars wont knock you out of ketosis they could trigger cravings that may cause people to eat more.
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The Only Time A Doctor Would Recommend The Keto Diet
Thus far, the only proven clinical use for the keto diet is in children with epilepsy.
This diet may be quite useful if the drugs arent working well, but these are controlled conditions, Jenkins said.
Devje supports this claim.
Theres substantial evidence showing that a ketogenic diet reduces seizures in children, she said.
There is some thinking that perhaps such benefits may extend to other brain disorders but I was not able to find any human studies to support recommending the keto diet to manage these conditions, she said.
Its important to note that in children with epilepsy, there can be adverse side effects.
Their fibre may be down , which can lead to constipation, said Jenkins.
It May Trigger Disordered Eating
Keto is pretty much a no-go for those who are prone to disordered eating. “Being on such a restrictive diet can quickly turn obsessive and if you’re prone to disordered eating, this can be even more dangerous,” says Turoff. To be fair, this isn’t exclusive to the keto diet, but it applies to any eating style that restricts entire food groups.
Even if you don’t have a history with eating disorders, keto can still leave some people with negative feelings around food. “For the vast majority of people, keto is not sustainable, meaning they don’t stick with it for more than a few months,” says Brown. “Not ‘succeeding’ with this diet and returning to one’s usual eating habits can trigger feelings of guilt and failure.” Those two feelings can actually trigger disordered eating in some people in the worst-case scenario, says Brown.
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The Short Term Side Effects Include:
1. During the transition phase, when the body switches over its fuel supply from glucose to ketones, it experiences flu-like symptoms, also called Keto-flu.
2. During the first few days, the body loses a lot of water, sodium and other minerals like potassium, magnesium etc. Infact, the initial weight lost is due to water loss and not fat loss. The symptoms are dehydration, frequent urination, excessive thirst, dizziness, drowsiness, headaches and muscle cramps.
3. Low blood sugar or hypoglycemia is another side effect. The noticeable symptoms during the transition phase include fatigue, hunger, confusion, anxiety, irritability, tachycardia, light-headedness, shakiness, sweating and chills.
Other side effects include:
4. Smelly breath – Acetone is one of the ketone bodies and it has a characteristically fruity smell similar to that of a nail-polish remover.
5. Constipation – is a common side effect in the beginning due to dehydration and drastic change in diet composition. Occasionally, some people also experience diarrhea due to high fat diet.
6. Disturbed sleep.
However, there can be some more serious long-term side effects too:
7. The level of lipids and cholesterol in the blood increases due to high fat intake.
8. Acidosis causes the bone to demineralize and erode. It increases the risk of bone injury and fracture.
Less Muscle Mass Decreased Metabolism
Another consequence of keto-related weight changes can be a loss of muscle mass, says Kizerespecially if youre eating much more fat than protein. Youll lose weight, but it might actually be a lot of muscle, she says, and because muscle burns more calories than fat, that will affect your metabolism.
When a person goes off the ketogenic diet and regains much of their original weight, its often not in the same proportions, says Kizer: Instead of regaining lean muscle, youre likely to regain fat. Now youre back to your starting weight, but you no longer have the muscle mass to burn the calories that you did before, she says. That can have lasting effects on your resting metabolic rate, and on your weight long-term.
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Is The Keto Diet Good Or Bad Is Ketosis A Good Way To Lose Weight
With Michael J. Gonzalez-Campoy, MD, PhD, Zarabi, RD, and Amy M. Goss, PhD, RD
Given all the buzz, adopting a ketogenic diet may be the perfect weight loss plan, especially if you have diabetes, or want to try this approach to lose those troublesome extra pounds. After all, its a very low-carb meal plan that promises effective weight loss while also lowering your blood sugar to the point where you could possibly stop taking medication. By all accounts, the keto diet, as its widely known, may even reverse type 2 diabetes, at least for some lucky individuals.
Another advantage to the keto diet: It can help reduce systemic inflammation, which can have a variety of negative effects on your entire body.
You can create meals that are appealing and delicious when following a keto diet. Photo: 123rf
Unlike some of the other popular low-carb diets, which typically are high in animal protein, the keto diet focuses on getting to the body to burn stored body fat instead of sugar as the main fuel. When body fat is broken down in the liver instead of glucose, s an energy byproduct known as ketones are produced.