The ketogenic diet is gaining popularity, promising rapid weight loss and improved health. However, is this restrictive way of eating for everyone? Let’s take a closer look at the downsides of the ketogenic diet so you can make an informed decision.
What is the ketogenic diet?
Before we move on to the disadvantages, it is worth recalling the basics. The ketogenic diet is a very low-carbohydrate, high-fat way of eating . Drastic reduction of carbohydrates forces the body to enter a state of ketosis, in which ketone bodies, produced from fats, become the main source of energy.
Potential Downsides of the Ketogenic Diet
While the ketogenic diet can have benefits such as weight loss and improved blood sugar control, it also comes with some drawbacks. Here are the most important of them:
1. Nutrient deficiencies:
Eliminating many food groups, such as fruits, certain vegetables, and whole grains, can lead to vitamin and mineral deficiencies, including:
- B vitamins
- Vitamin C
- Potassium
- Magnesium
- Calcium
Long-term deficiencies can negatively affect health, causing, m.in others, weakness, anemia, concentration problems or osteoporosis.
2. Digestive problems:
The keto diet is high in fats, which can lead to digestive issues such as:
- Constipation – associated with low fiber content in the diet.
- Diarrhea
- Bloating
- Abdominal
3. “Ketogenic flu”:
In the initial phase of the ketogenic diet, many people experience flu-like symptoms, such as:
- Tiredness
- Headaches
- Nausea
- Irritability
- Trouble concentrating
These symptoms are related to the body’s adaptation to a new way of eating and usually disappear after a few days.
4. Risk of Heart Disease:
While the keto diet may lead to lower triglyceride levels, some research suggests that long-term consumption of high amounts of saturated fat may increase the risk of heart disease.
5. Kidney and liver problems:
The ketogenic diet puts a strain on the kidneys and liver, so it is not recommended for people with diseases of these organs.
6. Hormonal disorders:
In some people, the ketogenic diet can lead to hormonal imbalances, affecting the levels of thyroid hormones, cortisol, or sex hormones.
7. Effects on the Gut Microbiome:
Research indicates that the ketogenic diet can negatively affect the composition of the gut microbiota, reducing the number of beneficial bacteria.
8. Difficulty in maintaining a diet:
The restrictive nature of the ketogenic diet makes it difficult to follow it for a long time. Many people have trouble following the diet in the long term, which can lead to the yo-yo effect.
9. Not for everyone:
The ketogenic diet is not suitable for everyone. Contraindications to the ketogenic diet include, m.in:
- Pregnancy and breastfeeding
- Kidney and liver diseases
- Eating disorder
- Type 1 diabetes
- Some metabolic diseases
Summary
The ketogenic diet can be an effective way to lose weight and improve certain health parameters, but it also comes with potential drawbacks. Before starting a ketogenic diet, it’s a good idea to consult with a doctor or dietitian to assess whether it’s right for you. Remember that a healthy diet is a balanced diet, rich in vegetables, fruits, whole grains and lean sources of protein.
