The keto diet, short for the ketogenic diet, has gained popularity for its potential to help with weight loss, acne management, heart health improvement, and more. However, it's essential to be aware of the potential drawbacks associated with this dietary approach.

The keto diet primarily focuses on high-fat, moderate-protein, and low-carbohydrate foods, with the goal of shifting the body's energy source from sugar to fat. This metabolic shift results in the production of ketones, which the body uses for energy and can lead to weight loss. There are several variations of the keto diet, including the Standard Ketogenic Diet and the Cyclical Ketogenic Diet.

In this article, we'll explore both the benefits and potential risks of the keto diet:

1. Supports Weight Loss

• The keto diet may aid weight loss by boosting metabolism and reducing appetite.
• Research has shown that individuals on keto diets tend to lose more weight compared to those on low-fat diets.

2. Improves Acne

• Some evidence suggests that a keto diet, by reducing carb intake, could alleviate acne symptoms in certain individuals.

3. May Reduce Risk of Certain Cancers

• Studies indicate that the ketogenic diet might complement traditional cancer treatments by increasing oxidative stress in cancer cells.
• Lowering blood sugar levels through keto may also reduce the risk of insulin-related complications linked to some cancers.

4. May Improve Heart Health

• Choosing healthful fats while on a keto diet, such as avocados, can help lower cholesterol levels and reduce the risk of cardiovascular disease.
• Quality matters, so maintaining a balanced, nutritionally sound keto diet is crucial.

5. May Protect Brain Function

• Ketones generated during the keto diet may offer neuroprotective benefits, potentially benefiting conditions like Alzheimer's disease.
• Further research is needed to fully understand the diet's effects on the brain.

6. Potentially Reduces Seizures

• The keto diet may reduce seizures in epilepsy patients, especially those unresponsive to other treatments.
• Multiple mechanisms are at play, making it a viable option, particularly for children with focal seizures.

7. Improves PCOS Symptoms

• For individuals with polycystic ovary syndrome (PCOS), a ketogenic diet may help with weight loss, hormone balance, and insulin levels.
• While promising, more research is needed to confirm its effectiveness as a general treatment.

Despite these potential benefits, the keto diet is not without risks:

Risks and Complications

• Prolonged adherence to the keto diet can lead to issues like kidney stones, excess blood protein, nutrient deficiencies, and fatty liver.
• Common side effects, often referred to as "keto flu," include constipation, fatigue, low blood sugar, nausea, vomiting, headaches, and reduced exercise tolerance.
• Specific populations, such as insulin-dependent diabetes patients, individuals with eating disorders, and those with kidney disease or pancreatitis, should avoid the keto diet.
• Women who are pregnant or breastfeeding should also exercise caution.
• People taking certain medications, such as sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes, should avoid the keto diet due to an increased risk of diabetic ketoacidosis.

In conclusion, it's crucial to consult with a healthcare provider before embarking on the keto diet, especially if you have underlying health conditions. While the diet shows promise, the long-term benefits and potential risks need further exploration. A more balanced approach that includes a variety of nutrient-dense carbohydrates, alongside healthy fats and protein, may be a safer and sustainable dietary choice for many individuals.

 

Amy Gorin, MS, RDN Medically Reviewed by Kelly Kennedy, RDN (2018, November 2) The 11 Biggest Keto Diet Dangers You Need to Know About. https://www.everydayhealth.com/ketogenic-diet/diet/keto-diet-dangers-you-need-know/

Mayo Clinic. How to make the keto diet healthy. https://diet.mayoclinic.org/us/blog/2022/how-to-make-the-keto-diet-healthy/?utm_medium=cpc&utm_term=&utm_source=google&utm_campaign=&gclid=CjwKCAjw6eWnBhAKEiwADpnw9qMEE6B_US67eYaylP3hx0ZYi91eRP01js1ouJjyB3yB116vS8DDfBoCH8oQAvD_BwE

My Life & Health. 2022 April 4. 7 Biggest Keto Mistakes Beginners Make On A Keto Diet.
https://myhealthandlife.site/7-biggest-keto-mistakes-beginners-make-on-a-keto-diet/?utm_source=google&utm_medium=cpc&utm_campaign=6new_articles&utm_id=GG&utm_term=7+Biggest+Keto+Mistakes+Beginners+Make+On+A+Keto+Diet&gclid=CjwKCAjw6eWnBhAKEiwADpnw9pzGsfilQBAOFgiHga9_Im3NhBUOiAfqK9ug939aVxZ4qfCd65Qc5hoCHWIQAvD_BwE