Fad diets often come with big promises of weight loss and optimum health, but at what risks?
What is the keto diet?
Rachel Kleinman, RDN, LDN, clinical dietitian, says the keto diet is primarily used to manage seizures in children with epilepsy. Research on the diet’s effectiveness in treating obesity or diabetes is limited.
The ketogenic or keto diet, which has gained popularity in the last several years, is extremely strict and difficult to maintain.
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What is ketosis?
Ketosis is a metabolic adaptation to allow the body to survive in a period of famine. Your body will break down ketone bodies, a type of fuel the liver produces from fat, instead of sugar or glucose from carbohydrates.
To achieve ketosis, the diet requires you eat 75 percent of your calories from fat, compared to 20-35 percent normally. It also requires 5 percent of calories from carbohydrates, about 20-50 grams per day, and 15 percent of calories from protein. Kleinman said it takes about 72 hours for ketosis to kick in. It’s really an all or nothing diet.
People following the keto diet should be eating foods like fatty fish, eggs, dairy, meat, butter, oils, nuts, seeds and low-carb vegetables. “Fat bombs” like unsweetened chocolate or coconut oil can help people reach their daily goals for fat intake. Keto-compliant foods like red meats and nuts can be costly. Keto-branded products like keto coffee and other supplemental products are also both costly and unnecessary.
Is the keto diet healthy?
Wellness dietitian Mary Condon, RN, LDN, says the keto diet may result in weight loss and lower blood sugars, but it’s a quick fix. “More often than not, it’s not sustainable. Oftentimes weight gain may come back, and you’ll gain more than what you lost.”
Condon says you should always consult your primary care doctor before starting any new diet.
What are the dangers of the keto diet?
“If you are on diabetic medication that causes low blood sugar, those meds may need to be adjusted within a few days,” Condon says. “There are heart-healthy sources of fat, however if that person is not educated on heart-healthy sources of fat, they may consume excessive amounts of saturated fats that can increase your risk of heart disease.”
Is the keto diet safe?
The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.
Someone new to the keto diet can also experience what’s called the “keto flu” with symptoms like upset stomach, dizziness, decreased energy, and mood swings caused by your body adapting to ketosis.
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Is the keto diet bad for you?
Both Condon and Kleinman say they wouldn’t recommend the keto diet to their patients because it is ultimately not realistic or sustainable. The diet restricts fresh fruits and vegetables, whole grains and low fat dairy that can help with long term weight loss and overall health.
“There’s not one diet that’s good for everyone,” Kleinman says. “Do your research, consult a dietitian, discuss with your doctor, and make sure you’re being safe.”
FAQs
The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.
What is the long-term harm of keto diet? ›
Long-term side effects include hepatic steatosis, kidney stones, hypoproteinemia, and vitamin deficiency. While the benefits of following KD have been extensively reported, long-term compliance with KD is a limiting factor.
Is the keto diet medically approved? ›
It's advertised as a weight-loss wonder, but this eating plan is actually a medical diet that comes with serious risks. In the world of weight-loss diets, low-carbohydrate, high-protein eating plans often grab attention.
What type of people should avoid the keto diet? ›
TABLE 2
| Main contraindications | Main arguments in support of contraindications |
|---|
| Recent stroke or myocardial infarction | Increased risk of arrhythmia |
| Heart failure | Increased risk of arrhythmia, hydroelectrolitic alterations |
| Respiratory failure | Acidosis |
| Active/severe infections | Immunosuppression |
11 more rowsJul 10, 2020
Being low in fibre, high in saturated fat and red meat, and extremely restrictive, the keto diet does not really align with nutritional guidelines issued by government experts. The diet's critics say it is, at best, a passing trend and, at worst, a socially acceptable form of disordered eating.
Are there any health risks with keto diet? ›
The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.
Is a keto diet safe for seniors? ›
People over 50 may have success on the keto diet, because it has the potential to promote weight loss, control blood sugar, and possibly protect against heart disease. But this eating plan does have risks, and you should always check with your doctor or a licensed nutritionist before you start any new diet.
Is keto scientifically proven? ›
Since the 1930s, experts have known that ketogenic diets affect how the brain works. Back then, scientists discovered that children with epilepsy had fewer seizures while on a ketogenic diet.
Is there a healthy version of the keto diet? ›
The Mayo Clinic Diet's approach to keto
The Healthy Keto meal plan is a 4-week meal plan that keeps net carbs at around 50 grams per day, while still providing fiber-rich foods to keep your gut, heart, and brain healthy and happy.
What is the real medical keto diet? ›
The ketogenic diet, or keto diet, is a medical or therapeutic diet — a diet designed to help manage or treat a medical condition. The keto diet is suggested for children with epilepsy that continues despite medication. The keto diet is high in fat, adequate in protein and very low in carbohydrates (carbs).
Medications used for seizures and glaucoma (Carbonic anhydrase inhibitors) interacts with KETOGENIC DIET. Some medications used for seizures and glaucoma can increase the risk of kidney stones. The ketogenic diet might also increase the risk of kidney stones.
What fruits should I avoid on keto? ›
Low-carb options like berries, avocado, tomatoes, olives, and coconut offer the nutritional benefits of fruits without impacting ketosis. Conversely, high-sugar fruits like bananas, grapes, pineapple, mango, and apples should be avoided as they can impede progress on a keto diet.
What vegetables can you not eat on keto? ›
Vegetables to avoid in a keto diet
| Vegetable | Carbs per 100 g |
|---|
| sweet potatoes | 16.82 g |
| beets | 9.56 g |
| parsnips | 16.47 g |
| peas | 14.45 g |
3 more rowsApr 28, 2021
Other studies have noted that the keto diet can also lead to major vitamin and mineral deficiencies (as well as a surplus of fat-soluble vitamin K, which is also unhealthy for the heart) and increased kidney stones.
What is the downside of keto? ›
Three cons
Common short-term side effects include fatigue, headache, brain fog and upset stomach, aka “keto flu.” Long-term health risks include kidney stones, osteoporosis and liver disease. Other risks are unknown, since no long-term studies exist.
What are big mistakes on keto? ›
Eating too much protein and not enough fats
The only macronutrient that doesn't spike insulin is pure fat. For this reason, you need to be adhering to very specific fat/carb/protein ratios when following a Keto Diet. Unless you consult a nutrition expert you will not be able to structure a plan based on these ratios.
What happens when you do keto for a long time? ›
Graphic summary of long-term health risks associated with a ketogenic diet, including nutrient deficiencies, impaired intestinal function, increased bad cholesterol, increased risk of negative cardiovascular events, impaired kidney function, and birth defects.
Can you stay on keto forever? ›
But even if you've gotten the results you want, it may be time to transition off of this diet. While some people have success staying on keto for an extended period of time, “the long-term research is limited,” says Jill Gulotta, RDN, who's based in White Plains, New York.
Can long-term keto cause liver damage? ›
One potential risk of the ketogenic diet is an increase in LDL-C, TC and liver enzymes. Notably, in rodents, development of nonalcoholic fatty liver disease (NAFLD) and insulin resistance have been described [9].
Is it okay to be in ketosis all the time? ›
But for weight loss and general well-being in healthy adults, there's no need to be in ketosis all the time. People who typically do keto might benefit from short periods out of ketosis, and people who aren't fully on the keto train might benefit from switching to a fat-burning metabolism every now and again.
