Is the Keto Diet Safe?

The ketogenic diet is a low-carb, high-fat diet that has become incredibly popular in recent years. It's known as a keto diet because it involves cutting carbs and focusing on eating high amounts of fat. When the body enters ketosis, it switches from using glucose as its main fuel source to fatty acids called ketones. It has been almost two decades since researchers first proposed a link between fatty diets and Type 2 diabetes. The update to this hypothesis was based on accumulating evidence that suggested that various types of carbohydrates might be associated with higher risk of metabolic syndrome and type 2 diabetes than previously thought. So does the KD have any new implications? What are some new questions that researchers are answering? And what is theouch more about side effects, risks, and alternatives? In this article, we will answer these questions and more about the dangers of an keto diet.

What is the keto diet?

The ketogenic diet is a low-carb, high-fat diet that has become incredibly popular in recent years. It's known as a keto diet because it involves cutting carbs and focusing on eating high amounts of fat. The diet was first studied in the 1920s as an “anti-insulin” therapy for patients with kidney damage, neurological disease, or epilepsy. Insulin is a hormone that is produced by the pancreas to allow glucose to enter the cells. When the body is in ketosis, however, this process does not take place, leading to a lack of glucose in the bloodstream and a decrease in blood glucose levels. The diet was rediscovered in the 1960s by researchers at the Johns Hopkins Hospital who noted that mice fed a low-carbohydrate diet showed improvements in their diabetes. More recently, the diet has become popular as a weight loss tool, promoted as a way to lose high amounts of fat while feeling full.

Is the keto diet safe?

While the keto diet is associated with weight loss and has been shown to have beneficial effects on certain health conditions, ketosis is extremely dangerous. When the body enters ketosis, it generates ketones, which are toxic by-products of fat metabolism. These compounds can cause dizziness, confusion, headaches, nausea, memory issues, and even seizures. The high levels of ketones in the blood are also a strong indication that someone is in ketosis and could have serious medical complications if not immediately treated. Ketosis is a very rare condition, and unless a person is on a diet high in fat and extremely low in carbs, ketosis is almost never seen. Furthermore, there are many common diets that are low in carbs, such as the Mediterranean diet and low-carb diets. Therefore, the high levels of ketones seen in people following a low-carb diet should be a cause for concern instead of a standard side effect.

When should you avoid the keto diet?

There are some situations when it might be wise to avoid the keto diet altogether. These include people with a history of mental illness who might be at increased risk of having a manic episode or other psychiatric problem. People with a strong risk of type 2 diabetes in addition to other metabolic disorders should avoid the diet. The same applies to anyone who takes medications that might be affected by its high-fat nature. The keto diet can also be risky for someone with an eating disorder. Someone who is under eating or who is severely overweight might not be able to follow a keto diet properly. While eating disorders such as anorexia and bulimia are not common, they can occur in people with an obsessive interest in dieting. In these cases, the diet could lead to a relapse and the person could end up back in a vicious cycle of restricting food intake.

Pros of the Ketogenic Diet

- Weight Loss:  Ketogenic diets help you lose weight by reducing your insulin levels and increasing your body's utilization of fat for energy. 

- Improved HbA1c: The level of sugar in your blood is an essential factor in how likely you are to develop diabetes. A reduction in HbA1c, a biomarker for diabetes, is one of the most common benefits associated with switching to a ketogenic diet. 

- Better Mental Health: A ketogenic diet has been shown to improve symptoms of depression and anxiety in people who struggle with these issues. 

- Better Athletic Performance: Athletes often experience a boost in performance when they start cutting carbs from their diet. This is likely a result of improved insulin sensitivity, which increases the amount of energy your muscles can use. 

- Lower Cholesterol: A high intake of saturated fat has been shown to raise cholesterol levels in the blood. A ketogenic diet, on the other hand, reduces cholesterol levels by preventing the breakdown of fats in the body. 

- Better Long-Term Health: The ketogenic diet, which is high in fat, has been found to promote weight loss, improve blood lipids, and increase longevity.

Cons of the Ketogenic Diet

- Changes in Food Intake: Cutting out carbohydrate sources can sometimes cause people to compensate by eating more calories. This can lead to an increase in weight, or even an increase in body fat, which is not what is desired. 

- Inability to Exercise: Some studies have suggested that a low-carb diet could decrease exercise capacity by as much as 25%. This is worrisome as it could lead to an increased risk of type 2 diabetes, heart disease, and certain types of cancer. 

- Potential Side Effects of Ketosis: Ketosis, the metabolic state caused by eating a low-carb diet, can cause nausea, headaches, dizziness, and cramps. If these occur, it is important to consult a doctor immediately to prevent them from getting worse. 

- Lack of Intermittent Energy: When you're eating a high amount of fat and very few carbs, you'll experience a significant lack of energy. This could lead to a decrease in productivity at work and in personal life. 

- Lack of Variety: Cutting out all sources of carbs from your diet is restrictive and could lead to a lack of variety in other foods. This could result in nutrient deficiencies and an overall feeling of being unwell.

Conclusion

The ketogenic diet has been shown to help with weight loss and improve blood lipids, but it can also come with some serious risks. While it can be an effective tool for those who are looking to shed some pounds, it's important to understand the risks involved before trying it out for yourself. It's also important to remember that a keto diet is meant to be a short-term tool. Once you reach your weight-loss goals, it's important to transition back to a healthier diet that includes more carbs.