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What can you eat on a keto diet?

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Why is the keto diet bad?

Here are the dangers you should know about. - by Lottie Dalziel
  • 02 May 2019
Why is the keto diet bad?
Getty

Why is the keto diet bad? The low-carb, high-fat eating regime has received its fair share of praise in recent times, mainly from those looking to lose weight fast. But is it healthy or just plain harmful?

Here, with the help of an expert, we’ve put together a comprehensive review of the keto diet, including the benefits and potential risks. Read on to find out just how bad for you it can be.

RELATED: 7 of the best substitutes for peanut oil

How does the keto diet work?

The ketogenic diet is based around large intakes of fat, moderate amounts of protein and limited carbohydrates (around 20-30 grams per day). Eating fewer carbs causes our blood sugar levels to drop and the body begins breaking down fat to use as it’s primary source of fuel. This leads to a build-up of acids called ‘ketones’ in the bloodstream - a process that’s known as ‘ketosis.’

keto
Getty

Is the keto diet safe – how can it be dangerous?

Ketosis a mild form of ketoacidosis, which is a condition that mainly affects those with type 1 diabetes. It occurs when the body produces dangerously high levels of ketones and is actually the leading cause of death for diabetes sufferers under the age of 24.

Because of this, the keto diet has many people divided. And although previous studies have linked this way of eating to some health benefits, experts generally don’t recommend it.

“Rapid weight loss, mental clarity, stable blood sugar levels and improved mood are just some of the reasons people gravitate towards this diet,” accredited practising dietician Natalie Von Bertouch tells New Idea Food. “But usually these benefits aren’t sustainable long term.”

“Not only have studies shown that most patients regain the weight they’ve lost within a year, limiting your intake of carbohydrates cuts out many nutritious foods from the diet (like grains, legumes, fruit, dairy and starchy veg.) This puts you at risk of developing certain deficiencies and can lead to malnutrition,” she continues.

“That said, there are instances where it would be helpful – those struggling with and children with epilepsy who haven’t responded well to other treatments - but as for a long-term diet plan for the average joe, there’s not enough scientific evidence out there to support this.”

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What are the side effects of a keto diet?

As previously mentioned, if the keto diet isn’t followed correctly, it can be very unhealthy or even dangerous. Anyone starting a ketogenic diet should do so under clinical supervision, along with an accredited practising dietician. Below are some of the complications that can occur:

1. The ‘keto flu’

During the first few days on a ketogenic diet, when your body is still looking for carbohydrates to burn, you may be hungry, low in energy, irritable and are likely to feel unwell. This should pass, although you can minimise the symptoms by drinking plenty of water and getting adequate sleep.

2. Diarrhoea

Gastrointestinal distress is a common complaint on the keto diet. This is due to a lack of fibre in the diet, which can happen when you cut back on carbs (e.g. wholegrain bread and pasta) without increasing your intake of fibre-rich foods (such as vegetables.)

3. Reduced athletic performance

As the body is in a more acidic state when it’s in ketosis, it can inhibit your body’s ability to perform at peak levels. In fact, in a recent study, participants performed worse on high-intensity cycling and running tasks after four days on a ketogenic diet

4. Ketoacidosis

Although rare, ketoacidosis can damage the liver, kidneys and brain. Symptoms include a dry mouth, frequent urination, nausea, bad breath and breathing difficulties.

5. Weight regain

Because the keto diet is so restrictive, many people regain the weight they lost as soon as they return to their regular habits. For long-term weight loss, experts recommend following the diet for no longer than 30-90 days, before switching to a more sustainable eating plan.

6. Less muscle mass, decreased metabolism

Loss of muscle mass is common on the keto diet – especially if you’re eating more fat than protein. This can have lasting effects on your resting metabolic rate and weight maintenance.

7. Increased risk of heart disease and diabetes

A diet high in fat can raise cholesterol levels and some research suggest this may increase your risk of developing heart disease and diabetes. In one study, people who followed diets that were low in carbs and high in animal proteins (such as butter and bacon) had a higher risk of early death compared to those who consumed carbs in moderation.

If you notice any of the below symptoms while following the keto diet, call your doctor:

  • Thirstiness or dry mouth
  • Frequent urination
  • Fatigue
  • Dry or flushed skin
  • Nausea
  • Vomiting
  • Trouble breathing
  • Confusion
  • Abdominal pain

RELATED: These are the 7 best substitutes for coconut oil

avocado

What are the side effects of a keto diet?

As previously mentioned, if the keto diet isn’t followed correctly, it can be very unhealthy or even dangerous. Anyone starting a ketogenic diet should do so under clinical supervision, along with an accredited practising dietician. Below are some of the complications that can occur:

1. The ‘keto flu’

During the first few days on a ketogenic diet, when your body is still looking for carbohydrates to burn, you may be hungry, low in energy, irritable and are likely to feel unwell. This should pass, although you can minimise the symptoms by drinking plenty of water and getting adequate sleep.

2. Diarrhoea

Gastrointestinal distress is a common complaint on the keto diet. This is due to a lack of fibre in the diet, which can happen when you cut back on carbs (e.g. wholegrain bread and pasta) without increasing your intake of fibre-rich foods (such as vegetables.)

3. Reduced athletic performance

As the body is in a more acidic state when it’s in ketosis, it can inhibit your body’s ability to perform at peak levels. In fact, in a recent study, participants performed worse on high-intensity cycling and running tasks after four days on a ketogenic diet

4. Ketoacidosis

Although rare, ketoacidosis can damage the liver, kidneys and brain. Symptoms include a dry mouth, frequent urination, nausea, bad breath and breathing difficulties.

5. Weight regain

Because the keto diet is so restrictive, many people regain the weight they lost as soon as they return to their regular habits. For long-term weight loss, experts recommend following the diet for no longer than 30-90 days, before switching to a more sustainable eating plan.

6. Less muscle mass, decreased metabolism

Loss of muscle mass is common on the keto diet – especially if you’re eating more fat than protein. This can have lasting effects on your resting metabolic rate and weight maintenance.

7. Increased risk of heart disease and diabetes

A diet high in fat can raise cholesterol levels and some research suggest this may increase your risk of developing heart disease and diabetes. In one study, people who followed diets that were low in carbs and high in animal proteins (such as butter and bacon) had a higher risk of early death compared to those who consumed carbs in moderation.

keto

If you notice any of the below symptoms while following the keto diet, call your doctor:

  • Thirstiness or dry mouth
  • Frequent urination
  • Fatigue
  • Dry or flushed skin
  • Nausea
  • Vomiting
  • Trouble breathing
  • Confusion
  • Abdominal pain

RELATED: These are the 7 best substitutes for coconut oil

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  • easy healthy dinner
Lottie Dalziel
Lottie Dalziel
Lottie Dalziel, is a 4AM riser and coffee-addict who lives and breathes all things food. When she isn't reading up on the latest trends in sustainability or discovering ways to upcycle almost anything, you can find her by the beach, cooking up a storm or adding to her abundant (some would say out of control) plant collection.

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ALDI - DON'T DROWN IN ONE-OFF DISCOUNTS!
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What can you eat on a keto diet?

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Hollywood star who lost 20kg thanks to Keto reveals EXACTLY what she eats in a day

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US star reveals her 18kg weight loss thanks to KETO with THESE photos

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Salmon Poke Bowls

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{headline}

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Are potatoes good for You?

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{headline}

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The benefits, dangers & side effects of the keto diet

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Jelena Dokic in HOSPITAL - just weeks after revealing her 120kg weight struggle

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Granola Crunch

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This KETO MUM shares her 78kg weight loss journey - and it will blow your mind

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New claim: you only have to drink THIS TINY AMOUNT of apple cider vinegar to lose 5kg in a week

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