A keto diet is a high-fat, low-carb diet plan that focuses on supplying your body with fats so that it burns fat only. Meanwhile, the intake of carbohydrates is kept to a minimum so that a person does not burn them as fuel for energy.
This working mechanism is pretty simple – it burns fats instead of the regular fuel source of carbs via a metabolic phase known as ketosis. The keto diet plan has received a lot of applause owing it to its effectiveness in helping a person shed the extra weight.
It is also known for its positive effects on its health. Moreover, several health conditions can also benefit from a ketogenic diet. The implications of a keto diet on your skin are, however, a little mixed.
In this context, there are certain negative health effects that a keto diet can also yield. Let’s dive into the possible negative effects:
1. Puts stress on your kidneys
A keto diet is not friendly when it comes to your kidney. Research indicates that the excessive stress on your kidneys can culminate in kidney stones. If you are heading toward commencing a keto diet, then you may want to check with your practitioner first to learn about the foods that you should take and foods that you should avoid to lessen this side effect of a keto diet.
For instance, a high intake of animal proteins can make your urine more acidic. It also amps up your calcium and uric acid levels. This makes you more vulnerable to kidney stones. Furthermore, in the case of kidney patients, a keto diet is not advisable.
2. Low blood sugar level is not good for people with diabetes
Carbs play a crucial role in regulating blood sugar levels. This is paramount for patients with diabetes. A study reveals that while a keto diet may help control blood sugar levels, it can also cause episodes of hypoglycemia, which is a dangerous drop in blood sugar levels.
This makes keto diet a risky choice for people with diabetes. Some preliminary research suggests that a keto diet may be good for certain people with diabetes type II, it still comes with some risk due to low blood sugar levels.
3. Can lead to dehydration
Another negative impact of a keto diet includes dehydration and a lack of electrolytes. Dehydration surfaces due to the decline in the intake of carbohydrates. Consequently, you may see signs of keto flu such as nausea, constipation, fatigue, cramps, headache, and so on.
These symptoms are, however, short-lived. The best that you can do is increase your intake of water. If your symptoms prolong though, you should consult your doctor immediately.
4. May culminate in bowel problems
Since the consumption of carbs in the body tends to be low, fiber consumption also declines with it. Starchy veggies, whole grain, and fruits tend to be packed with fiber, however, these are limited or banned in a keto diet.
Consequently, the lack of fiber can reach a finale of digestive health issues and bowel problems. Some people experience problems in digesting a large amount of fats in their diet. Others, may end up having diarrhea from consuming a low-fiber diet.
5. May result in nutritional deficiencies
A keto diet can also result in a nutrient deficiency of potassium. This is a significant mineral for electrolyte balance and blood pressure control. This happens due to the decrease in the intake of starchy vegetables and fruits.
In the light of this decline in nutrient deficiency, it is best to add low-carb sources of potassium to your diet. Examples of such food sources include spinach and avocado. Moreover, low-carb sources of fiber include flaxseeds and chia seeds.