- 25/September/2019
Can keto diet get dangerous? - Ananthapuri Hospitals, Trivandrum
Jaziya.S, Senior Dietician (MSc, FS & N) of Ananthapuri Hospitals writes:
Nowadays my patients are keen to know more about the ketogenic diet. “Is it safe? Is it recommendable? Is there any side effects for the the keto diet?” are some questions they often ask me. In fact, a ketogenic diet is not something new. It has been carried out for refractory epilepsy for almost 100 years. Since 1920, different types of low carbohydrate diets such as alkin and paleo diet were popular for weight loss. Over the years other fad diets incorporated as a similar approach for weight loss.
So what is a keto diet and how does it work?
Keto diet is a high fat, adequate-protein, and low carb diet. The main aim of the keto diet is to restrict your carbohydrate intake until your body ultimately reaches the state of ketosis - a metabolic state in which your body is forced to burn fat instead of carbohydrates for energy.
In addition, it helps to burn fat into ketones in the liver which can provide energy for the brain. Ketosis can only occur when carb levels in your body are extremely low, that is, below 50 g. Keto diet is a highly individualised process and some people need a more restricted diet to start producing enough ketones.
Is the ketogenic diet healthy?
A keto diet can become very dangerous if not followed correctly in which case, it can lead to health problems such as diabetic ketoacidosis, keto-flu, diarrhoea, decreased metabolism, constipation, dehydration and may increase the risk of heart diseases. Once your body enters the state of ketosis, you may also begin to lose muscles and suffer from severe fatigue.
When you are on a keto diet, you are encouraged to eat a wide variety of fatty foods like cheese, red meat, olive oil, butter and so on, until you feel full. Most of the people enjoy fat-rich foods, find them satisfying and feel their best eating this way. This allows them to control their overall intake and fuel their activity. But not everyone will find this comfortable to follow.
According to recent studies, a ketogenic diet has numerous risks. The risks associated with the keto diet are listed below:
- It is high in saturated fat which is not more than 7% of daily calories. This leads to an increase in RDL cholesterol thereby causing a high risk of heart disease
- The diet is devoid of a variety of fruits, vegetables and grains. This increases the risk of deficiency of micronutrients including sodium, magnesium, phosphorus, vitamin B, vitamin C and so on
- With so much fat to metabolise, the diet could worsen any existing liver conditions
- The keto diet is low in fibrous foods like grains and legumes. Hence constipation is a common side effect
- Dehydration is yet another serious concern that may lead to urinary tract infections, kidney stones and so on
The brain needs sugar from healthy carbohydrates to function. Low carbohydrate diet may cause confusion and irritability. So make sure to talk to a registered dietician before even attempting a ketogenic diet.
Is the keto diet suitable for you?
Many people believe the keto diet is great for weight loss. But it may not be suitable for everyone. If your goal is to lose weight, you should be aware of the fact that a successful long term weight loss is the product of many factors such as physical activity, hours of sleep, stress management and other medical issues. Hormonal imbalances may also play an important role.
The keto diet followers reported an average of 4.5 kg loss during the first two weeks. But this weight loss is likely to be water weight, not fat melting away. This temporary loss of weight can be regained once you replenish fluids. Remember that for most people 1 kg weight loss per week is considered safe.
A ketogenic diet could be an interesting alternative to treat certain conditions and may accelerate weight loss but it is hard to follow as the foods like red meat, cheese, salty foods, processed foods are notoriously unhealthy.
It is important to keep in mind that some fad diets lead to rapid weight loss fluctuations but are not safe. Instead of engaging in the next popular diet that would last only a few weeks to months, try to embrace change that is sustainable for the long run. A balance unprocessed diet rich in very colourful fruits and vegetables, lean meat, fish, nuts, whole grains, seeds, olive oil and lots of water foresees the long, healthier life.
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Ananthapuri Hospitals has an excellent team of nutritionists who can give you expert advice on a balanced diet for you and your family. To book an appointment, call us at +91 9400332777 or visit our hospital at Chacka, NH Bypass, Thiruvananthapuram.