8 Serious Side Effects of the Keto Diet
Multiple Health Challenges Despite Its Widespread Popularity
Despite the widespread popularity of the keto diet as a quick way to lose weight and improve blood sugar control, medical research indicates that entering ketosis can be accompanied by a number of side effects, some of which can be serious, especially when following the diet without medical supervision.
Ketosis is a metabolic state in which the body relies on ketones instead of glucose as its primary energy source, resulting from drastically reducing carbohydrate intake. Despite its potential benefits, this state can present several health challenges.
1. Dehydration and Fluid Imbalance
Dehydration is one of the most common side effects in the early stages of ketosis, resulting from increased sodium and fluid excretion by the kidneys. Symptoms may include headaches, dizziness, and dry mouth, necessitating increased water intake and electrolyte replacement.
2. Constipation
Severe carbohydrate restriction leads to a decrease in dietary fiber, increasing the risk of constipation. It is recommended to include low-carbohydrate vegetables and drink plenty of fluids. In some cases, fiber supplements may be necessary under medical supervision.
3. Electrolyte Imbalance: These imbalances include low sodium or magnesium levels and usually appear in the first few days, with symptoms such as rapid heartbeat, weakness, or mental confusion. They may require medication to correct the imbalance.
4. "Keto Flu": This is a group of temporary symptoms including fatigue, nausea, difficulty concentrating, and muscle cramps. It appears during the first few weeks, before the body adapts to the new energy source.
5. Hypoglycemia: This poses a particular risk for diabetics or those taking blood sugar-lowering medications. It may lead to tremors, rapid heartbeat, and blurred vision, requiring adjustments to medication before starting the diet.
6. Vitamin and Mineral Deficiencies: Strict dietary restrictions can lead to deficiencies in essential elements such as B vitamins, calcium, potassium, and magnesium, which may affect bone health, the nervous system, and immunity.
7. Potential Heart Risks
Studies indicate elevated levels of LDL (bad) cholesterol in some keto dieters, especially those with a high intake of saturated fats, which may increase the long-term risk of heart disease.
8. Kidney Problems
Ketosis may be associated with an increased risk of kidney stones and increased urine acidity, and may worsen the condition in those with chronic kidney disease.
Is Ketosis Safe?
Although ketosis is different from the dangerous diabetic ketoacidosis, it is not suitable for everyone, especially pregnant women, people with type 1 diabetes, and those with liver or kidney disorders.
Experts recommend not starting the keto diet without medical consultation and implementing it gradually with close monitoring of health to minimize potential risks and ensure benefits without adverse effects.