If you’ve been on the internet this year, you’ve probably heard the term ‘Ketogenic Diet’ before. The Ketogenic Diet (or Keto for short) is a very low carb, moderate protein and high fat based diet. Word has spread around the interwebs about its amazing fat loss capabilities.
Many people who follow a keto diet drop a lot of weight within a short amount of time, hence the mass following of this diet, or lifestyle change as some like to call it. Popular YouTubers like Katy (LustreLux) and Shayla (MakeupShayla) have been following this diet and singing its praises to their fans online. But is it for everyone?
What is it?
Ketogenic dieters follow a strict very low carb (less than 5%), high fat (65-75%) and moderate protein (15-20%) diet each day. This is definitely not a balanced diet (clearly), and according to Health Canada, our daily intake should be looking at around 20-30% protein, 45-65% carbs and 10-35% fats. The aim of following this intake is to reach the Ketosis stage.
What is Ketosis?
Ketosis is natural and normal but is arguably not optimal. Our bodies naturally use carbs (specifically glucose) to keep running. When we limit our body from carbs, it freaks out and looks for other energy sources to satisfy the role- that’s where fat comes in. Without carbs, insulin drops and fat is released from our cells. Fat then overwhelms the liver which then turns these cells into Ketones. This is our body’s second choice to carbs for energy.
Why is it so trendy RN?
Well, the main reason why people have started following Keto is for the rapid weight loss that follows. The quick weight loss can be due to a drop in water weight. However, with the weight loss there can also be a loss in muscle mass.
Even then, there are a multitude of side effects that aren’t often spoken about.
Keto Flu
Keto flu is something most people will experience in the beginning of your Keto journey. It’s a result of the body adapting to the low-carb state. Symptoms of the keto flu can include everything from headache, weakness and irritability to nausea and vomiting. For most people, keto flu will last about a week.
Heart and Kidney Damage
Because the body can be so low in electrolytes and fluid on top of the increased urination, that can lead to a loss of electrolytes such as sodium, magnesium and potassium. This can make people prone to acute kidney injury. Dehydration is very serious, and can result in lightheadedness, kidney injury and kidney stones. This may put you at risk of a cardiac arrhythmia, as electrolytes are necessary for the normal beating of the heart.
Other side effects
Other side effects can include bad breath, fatigue, constipation, irregular menstrual cycles, decreased bone density, and sleep issues.
Then there are other effects that are not well studied, mostly because it’s hard to track dieters on a long-term basis to find out the lasting effects of the eating plan.
Nutritional Concerns
The keto diet is also extremely low in certain fruits, veggies, grains and legumes that are generally thought of as healthy. Without these foods, people on the diet can miss out on fibre, certain vitamins, minerals and phytochemicals that only come in these foods. This has significant human health impacts over the long term such as bone loss and increased risk of chronic diseases.
So, is the keto diet for everyone?
Not all patients are appropriate candidates for the keto diet, especially those with chronic conditions such as high blood pressure, diabetes, or other conditions that may be the result of a previous diet. this diet can result in such a big change for many people’s metabolic and other bodily systems, that adhering to the diet may even change the effectiveness of a person’s medication.
Patients need to be evaluated and monitored by a physician when they start a keto diet due to the level of dietary restriction. They may need to begin electrolyte supplementation or change any daily medication dosages they take. Talking to your doctor before you begin is a smart idea.
The keto diet can be used for short-term fat loss so long as the patient is medically supervised. But it’s not a permanent weight loss or maintenance solution. The keto diet is a very successful way for rapid weight loss as long as it is done safely, you do not want to cause bigger problems in order to solve a smaller one.
Let us know down below if you’ve been following this diet and how it’s worked for you!
