The keto diet for losing weight is indeed very famous and trendy to grab the attention of people. The keto diet is perfect for losing weight quickly. You can easily lose weight up to 8 to 10 pounds within a few weeks if you follow the diet plan strictly. Besides all these kind of magical results that this diet type offers, a question still crops up: Is keto Diet Safe? What are the possible dangers of Keto diet? Is High fat and low carbs keto diet dangerous for health?
Well, the answer to this question is not that obvious, read on to get an in-depth idea of what you need to keep in mind before opting for Keto Diet. You eat only those foods which have 80% fats, 15% protein, and just 5% carbs.
The diet is design to drastically decrease the amount of carbs consumption. Commonly it is difficult to follow the Keto diet plan because your body is primarily designed to use carbs as primary source of energy. But in ketogenic diet, this source is changed to fats. Therefore, it increases the deficiency of carbs in your body till the time you are on Keto diet.
Possible Dangers of Keto Diet
Keto is good for weight loss but it has some serious side effects which may pose some dangers to Human body if not administered properly.
List of possible side effects of keto diet
There are quite a few number of plausible side effects that your body can experience while on Keto diet. Don’t worry, these are not going to hit you all at once. But, few of them may hit you depending on your body’s capacity of handling diet changes.
- Decrease in Athletic Performance
- Weight gain
- Muscle problem
- Reduce metabolism
- Risk of heart problems
- Keto flu
- Kidney problem
- Nutrient deficiency
- Constipation problem
- Problem in breathing
- Irregular periods
- Digestive problem
- Damage the bones
- Weight cycling
- Loss of electrolytes
- Sodium deficiency
Diarrhea is a bowel movement. If you go to the washroom too much during a keto diet then you have a problem of diarrhea. You face the Diarrhea in the keto diet when the amount of sodium, potassium, and magnesium decreased
Signs of Diarrhea:
- Increase the heartbeat
- Dry skin
The other main causes of diarrhea in the diet are bacterial infection, organ infection, digestive function, and dehydration, etc. The lack of fiber in the body during a keto diet is another cause of this problem.
2.) Decrease in Athletic Performance
The athlete’s diet required energy in the form of 13 % protein, less than 26 % fats, and more than 57 % carbs.
If the athlete is on the diet of keto, he/she cannot take more than 5 % carbs. The performance of a person becomes slow or sometimes becomes poor because of the restriction on carbs in a keto diet. This danger of Keto Diet is definitely a concern for athletes. So, it is advised that Keto diet should not be taken up while you need your body to perform at its best.
3.) Weight Gain
Sometimes you gain more weight instead of losing weight. It happens when you eat the food of high carbs and don’t consider the diet plan of keto.
You must control your eating habits during the keto diet and cut off all high carb foods. This would ensure desired results.
4.) Muscle Problems
When you eat the foods containing more fats and low protein, you face the problem of muscle loss.
Protein is very important for muscles, without muscle the body starts burning protein instead of fat, it strongly affects the metabolism. Weight change is also the cause of muscle loss.
Signs of Muscle Loss:
- Difficulty in moving
Also read about managing Muscle loss on Keto Diet: Keto Workout: Exercising While on a Ketogenic Diet
5.) Reduce Metabolism
When you are on the keto diet to reduce weight, you can also face the problem of muscle loss. Eating too much fat instead of eating protein, is a loss of weight and loss of muscle. This situation affects metabolism. Due to metabolism, the process of losing weight takes too much time. This can be a concern for people already having low metabolism. A danger of Keto Diet worth considering.
Signs of Reducing Metabolism:
- Sugar craving
- Dry nail, hair, and skin
6.) Risk of Heart Problems
The keto diet is all about eating lots of green vegetables and ignoring the high carbs foods. The diet of high fats increases the level of cholesterol in the body which increases the risk of heart problems.
Signs of Heart Problems:
- Pain in chest
- Feel the pressure in the chest
- Weakness in the body especially arms and legs
- Pain in the neck
Also read: Can a Keto Diet affect High Cholesterol
Low carbs food helps to improve the level of blood sugar in the body which is good for diabetes patients.
Keto diet decreases the level of blood sugar if you are the type 1 diabetes patient, it is harmful to you. The deficiency of hemoglobin can increase the risk of coma and death. To follow the keto diet, first, consult with your doctor.
Signs of Diabetes:
- Food carving
Also read: Can Keto Diet Help Manage Type 2 Diabetes?
8.) Acidosis Problem
You cannot follow the keto diet if you have a problem of diabetes such as type 1 and type 2 diabetes. If you want to lose weight through a keto diet, it is necessary to take the advice of your doctor.
If your doctor gives you permission for the keto diet, you must check your blood sugar and level of glucose.
You cannot take it easy. When your body burns fat, the blood becomes too acidic which can easily damage the kidney, liver, and also health of the brain.
Signs of Acidosis Problem:
- Poor breath
- Dry mouth
- Urination problem
9.) Keto Flu
When the body takes a low amount of carbs, like in the keto diet, you face the problem of keto flu. Body burns fat for energy instead of sugar. Use organic coffee, green tea, and drink lots of water to decrease the effects of keto flu.
Signs of Keto Flu:
- Sugar carvings
- Pain in stomach
10.) Kidney Problems
Foods like eggs, meat, cheese, and green vegetables, etc. are good sources of protein and fats. But if you eat bad quality foods in order to avoid carbs, your body may be pushed to having kidney problems such as kidney stones. The best way to keep this scenario away is to drink a lot of water during the day. This would ensure removal of toxins easily from the body.
The high carbs food converts your blood and urine into a more acidic form. It can also increase the amount of calcium.
Signs of kidney Problems:
- Blood in urine
- During urine sensation of burning
People with kidney problems should avoid the keto diet because they have a weak kidney.
In the keto diet, people also face the dehydration problem. Decreasing the level of glycogen and limited inflammation in liver and muscle during keto diet is a cause of dehydration.
Signs of Dehydration:
- Dry mouth
- Sweet carving
12.) Nutrient Deficiency
There are many kinds of foods that are not allowed in the keto diet. Such as those foods which have some high minerals and vitamins because of carbs.
During the keto diet, your body cannot get enough magnesium, vitamin D, calcium, and other minerals and vitamins. No keto weight diet plan offers you to eat food that has sodium, magnesium, potassium vitamin B, and vitamin E.
But some low carb foods are rich in nutrients such as nuts, avocados, green vegetables, cheese, and olive oil. and these can save you easily from the posed dangers of Keto Diet.
Signs of nutrient deficiency:
- Bad breathing
- Pale skin
- Hair loss
13.) Constipation Problem
While on a keto diet, you avoid the beans, whole grains, fruits, and other food items that contain the high fiber. This deficiency of fiber increases the problem of constipation.
Signs of Constipation:
- Bad appetite
- Hard stool
- Straining stool
14.) Problem in Breathing
Difficulty in breathing is another side effect of the keto diet. If you take a large amount of fat it is metabolized by the liver and gradually transferred into tiny ketone particles. These tiny particles of ketones will start moving in the body and finally diffuse into the lungs.
Your body needs balance.
Drink lots of water, it will improve the hydration and decrease the risk of bad breathing.
Signs of bad Breathing:
15.) Irregular Periods
During keto, sometimes periods may be completely stopped or become irregular. Imbalanced hormones are a cause of irregular periods. If you gain and lose weight is also caused by irregular periods.
The irregular periods increase the risk of depression, anxiety, and cardiovascular disease.
Sign of Irregular Periods:
- Too much weight loss
- Too much weight gain
- Eating problem
16.) Digestive Problem
When you are on a keto diet, it’s difficult to get enough fiber daily. This is one of the most prevalent dangers of Keto Diet.
Fruits, vegetables, whole grain, and beans have a high amount of fiber, all these food items are not allowed in the keto diet. Because they all are rich in carbs.
As a result, the digestive system is not working properly.
With the help of fiber, you get healthy and beneficial bacteria that improve the immune system, boost mental health, and also reduce the risk of inflammation.
Eat flaxseed, coconut, broccoli, and chia seed during keto diet to increase the fiber in your body.
Sign of Digestive problems:
- Belly pain
17.) Damages the Bones
The food allowed in keto diet may decrease the strength of bones. The bones in the body require healthy food. While on keto, you eat according to the diet plan of keto. No matter how much other foods are healthy and beneficial for bones. You are restricted to eat only low carbs and high-fat foods.
When the body intake too much calcium from the bones, the rate of bone loss, bone damage, and bones weaken increase.
Green vegetables, low-fat foods, and almonds are very good for bones.
Signs of Bones damage:
- Eating low mineral food
- Eating low vitamin food
18.) Weight Cycling Imbalance
You are on keto dieting, but you gain more weight instead of losing weight. This type can increase the risk of chronic disease.
A low carb diet like keto, increases the deficiency of hormones in which you cannot feel hungry.
Sometimes, you eat high carbs food without noticing. It is beneficial to research online before eating anything.
Signs of Weight Cycle Imbalance:
- Eating high carbs food
- Avoid low-fat food
19.) Loss of Electrolytes
Weight loss increases the risk of an imbalance electrolyte. Sodium, potassium, chloride, calcium is included in electrolytes. If your body feels the deficiency of electrolytes during the diet, it can easily impact on the muscle, water in the body, and blood acid.
Avocados, green vegetables are the great and perfect source of electrolytes.
Sign of electrolytes deficiency:
- Fast heartbeat
Also read: Top 6 Supplements to Use on a ketogenic diet
20.) Sodium Deficiency
Low sodium increases the amount of blood sugar and the level of insulin in the body. The keto diet increases the risk of high dehydration and hyponatremia.
Hyponatremia is known as a very less amount of sodium in the body.
Signs of sodium deficiency:
- Muscle cramps
So, What have we understood about Dangers of Keto diet?
If you are ready to lose weight with the help of the keto diet, first you need to get the permission of your doctor. The doctor creates a diet food plan according to your body system. If your body gets energy from the fats, then you have a keto flu. This is common for beginners. Dangers of Keto Diet are not common for all. Few body types respond really well to this and a lot of weight is lost in no time. Still, the side effects of keto diet or any other diet type should not be neglected.
Consuming high amounts of animal foods on the keto diet can contribute to more acidic urine and an increased chance of kidney stones and kidney damage. This acidic condition will also cause the growth of chronic renal disease.
Keto diet also increases the causes of constipation and bad effects for good stomach health.
Vitamins and minerals are also less available in keto diet food. It can also increase the risk of low blood sugar in 1 type of diabetes patient. Keto diet is also considered dangerous for bones because it removes the mineral from the bones. Keto diet is also harmful to heart disease and it also causes cancer disease.
With the help of proper nutrients, you can carry the keto diet. It is the perfect diet for losing weight. The need is to consult with nutrition to create the perfect balanced meal chart which decreases the risk of complications and other problems.
If you follow the instructions of your doctor, then you will not face any problem during a keto diet.