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Have you heard about the keto diet? It’s a popular low-carb, high-fat eating plan that can help you lose weight and improve your health. However, like any diet, it has its potential risks and dangers that you should be aware of before giving it a try.
- Nutrient deficiencies
Since the keto diet restricts many foods that are rich in vitamins, minerals, and fiber, such as fruits, whole grains, and legumes, it’s possible to develop nutrient deficiencies if you don’t make an effort to replace them with alternative sources. For example, you may need to supplement with magnesium, potassium, and calcium to ensure optimal bone health, muscle function, and heart rhythm.
Source: Ruled.me
- Keto flu
During the initial phase of the keto diet, you may experience flu-like symptoms such as headache, fatigue, dizziness, nausea, and constipation, also known as the “keto flu”. This is due to the depletion of glycogen, the stored form of glucose in your liver and muscles, which results in a drop in blood sugar levels and an increase in ketone bodies as your body switches to burning fat for fuel.
Source: Quora
- Increased risk of heart disease
While the keto diet may help to lower triglycerides and increase HDL cholesterol, it can also raise LDL cholesterol and total cholesterol in some people, which are risk factors for heart disease. Moreover, it may promote inflammation and oxidative stress, which are involved in the development of atherosclerosis, or the buildup of plaque in your arteries.
4. Digestive problems
Since the keto diet can be low in fiber and high in fat, it may cause digestive problems such as constipation, diarrhea, bloating, and indigestion. You may need to increase your intake of low-carb, high-fiber foods such as leafy greens, nuts, seeds, and avocados, and avoid eating too much processed and fried foods that may irritate your gut.
5. Mood changes
While some people report feeling more energized, focused, and happy on the keto diet, others may experience mood changes such as irritability, anxiety, and depression, especially during the adaptation phase. This may be due to the altered levels of neurotransmitters such as GABA, serotonin, and dopamine, which are involved in regulating mood and behavior.
6. Slow metabolism
While the keto diet may help you lose weight by reducing your appetite and increasing your fat-burning capacity, it may also slow down your metabolism over time by reducing your metabolic rate and thyroid hormone levels. This means that your body may become more efficient at conserving energy and burning fewer calories at rest.
7. Unsustainability
Finally, one of the biggest risks of the keto diet is that it may not be sustainable in the long run, especially if you find it too restrictive, repetitive, or challenging to follow. Moreover, it may lead to social isolation, food obsession, and nutrient imbalances that can harm your mental and physical health in the long term.
As you can see, the keto diet is not without its potential risks and dangers. Therefore, it’s important to consult with a qualified healthcare provider or registered dietitian before starting any new diet or exercise regimen, and to monitor your health and well-being closely throughout your journey.
What do you think about the keto diet? Have you tried it? Have you experienced any of these risks or dangers?
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