Low carbs promise rapid weight loss, but health experts are concerned about its side effects and complications.
The ketogenic diet has recently gained in popularity, being advertised as a low-carb or zero-carb diet.
Keto uses the body’s fat burning system to help people lose weight quickly and dramatically within 10 days.
But health experts consider it an unhealthy way to lose weight and it has a lot of risks
The most important information about the risks of the keto diet is as follows:
Disadvantages of the keto diet
While the potential benefits of a ketogenic diet are impressive, there are also some potential downsides. We will list the dangers of the ketogenic diet as follows:
1. Infection with the keto flu
When starting the keto diet, most people get the keto flu and feel sick from the body’s adaptation to low levels of carbohydrates. Flu-like symptoms such as headache, fatigue, irritability, constipation, nausea and vomiting, dizziness, and muscle aches begin.
In the process of breaking down fats, instead of sugar that the body produces to produce energy, ketone bodies are produced, which are then excreted through frequent urination, which can lead to a loss of nutrients in the body responsible for fluid balance and dehydration, which contributes to the appearance of ketones that It may last for about a week with flu symptoms.
Many people on the keto diet may not be able to compensate for the lack of carbohydrates by adding high-fiber foods such as vegetables, or due to an intolerance to dairy and artificial sweeteners in this diet, or the gallbladder is responsible for the breakage. Low fat as a result of gallbladder exhaustion. lie down food.
People with type 1 or type 2 diabetes should not follow the keto diet without consulting a doctor, as this can lead to a serious condition called ketoacidosis because the body stores ketones, which are produced by burning fatty acids, so the blood becomes very acidic. It can lead to liver, kidney and brain damage, which, if left untreated, can lead to death.
Symptoms of ketoacidosis include dry mouth, frequent urination, nausea, bad breath and difficulty breathing.
4. Possibility to regain weight
Health experts say the ketogenic diet is too restrictive to follow long-term.
Therefore, most people will begin to regain most of the weight they lost once they return to their previous diet and carbohydrate intake.
5. Reduced muscle mass and metabolism
The changes in weight associated with the keto diet may be the result of decreased muscle mass, especially when a person eats more fat than protein.
Muscle also burns more calories than fat, which will negatively affect your metabolism, which may have a lasting effect on your metabolic rate and weight in the long run.
6. Increased risk of heart and kidney disease
Frequent urination is one of the dangers of the ketogenic diet, as it causes the body to lose water and many important nutrients such as: sodium, magnesium and potassium, which increases the risk of acute kidney failure, and severe dehydration may cause dizziness, kidney damage or kidney stones. .
These nutrients are also important for heart health, and too little of them can lead to an irregular heartbeat, which can be fatal.
A scientific study showed that people with low carbs had higher levels of bad cholesterol, which is a risk factor for heart disease.
7. Chronic diseases
A ketogenic diet contains small amounts of fruits, vegetables, grains and legumes, and people without these foods lose fiber, some vitamins, minerals, and phytochemicals from these foods alone, in addition to eating a lot of unhealthy fats.
All of this may be accompanied by negative effects on his health in the long run, such as: osteoporosis and an increased risk of chronic diseases.
8. Damage and other side effects
Other potential side effects of the keto diet include:
- Fatigue and tiredness.
- Bad breath.
- Irregular menstruation.
- Low bone density.
- sleep problems
- Bad mood
- a headache
- blurred vision
- lack of focus
- Poor sexual activity and decreased libido
As for the benefits of keto, or what is rumored as being benefits of the keto diet, they are inaccurate results and are not considered benefits according to the scientific definition of the diet in the first place, in addition to the great ambiguity about the results and the lack of fixed standards such as those in fasting
Source: British Obesity Association