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.
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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.’
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
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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
