The stars, we always like to copy them. Whether it is for their dres’ style or their makeup, we are constantly inspired by them. However, some trends should be avoided. This is particularly the case with their favorite slimming diets. Otherwise, we may regret it greatly. Very popular in recent years, the “low carb” diet continues to talk about it! Effective weight loss, the natural solution against cancer, prevention of diabetes … many are those who parent it for its countless benefits.
But is it really safe for health? Because it is essential to keep your eyes open on certain dietary programs, you will be given a shortlist of the health dangers that the keto diet can cause. Here’s everything we know about the ketogenic diet: side effects, risks, contraindications, and mistakes to avoid.
Ketogenic diet: the most common side effects to know before taking the plunge
Before getting to the heart of the matter, it’s important to do a little recap of what we know about the ketogenic diet. After revolutionizing weight-loss diets, the keto diet has become the most discussed nutritional program, and with good reason! So what is it? How to adopt it? Does it represent a benefit or a danger to health? The answers to these questions will help you determine if you are capable of following such a diet, and if so, how!
What is the ketogenic diet?
Formerly used in the fight against epilepsy in small children, the ketogenic diet is now being talked about again as THE slimming diet par excellence. All the rage in the world of fashionable food programs, the keto diet involves eliminating almost all carbohydrates from the daily menu (especially starches) in favor of foods high in protein and fat.
Its main objective? Make the body burn only lipids (these being necessary for it to operate properly). The result? Without any carbohydrate intake, the body becomes extremely “active” so that it can obtain energy. As a result, blood sugar and insulin levels are reduced naturally without medication.
What are its health benefits?
In addition to promoting rapid weight loss, some studies show that the ketogenic diet has the power to control epilepsy, boost the immune system against viral infections, and improve overall health! Still called “low carb”, it is characterized by a significant reduction in carbohydrate intake and by replacing them with good fats.
Lack of carbohydrates puts the body in a metabolic state called nutritional ketosis (not to be confused with pathogenic ketosis in people with diabetes) which is indeed the heart of the ketogenic diet.
Other health benefits of the keto diet: In addition to successfully fighting obesity and cardiovascular disease, the ketogenic diet is also increasingly used to treat certain types of cancer by slowing tumor growth. A good number of experts find that it can also decrease the symptoms of Alzheimer’s disease and delay its development.
What to put on your plate to facilitate the transition into ketosis?
Considering the information given in the above paragraphs, basic information regarding the favorite diet of celebrities is almost exhausted. However, there is another question that inevitably comes to mind: what to eat on a ketogenic diet, and what ingredients should you absolutely exclude from your menu to get into ketosis?
As this is a low-carbohydrate diet, all starchy foods (bread, pasta, sweets, etc.) are removed from the menu. Other foods to exclude are legumes like peas, beans, chickpeas, and lentils.
As you can probably guess, the big stars of the ketogenic diet are animal products. Fat meats, fish, seafood, eggs, and whole dairy products should be the main components of your daily menu. Good news for gourmets who like to feast, you should no longer bet on lean and skimmed products!
However, to get off on the right foot, going into ketosis is essential. You are then presented with an example of a ketogenic menu consisting of 21 recipes to test over the course of a week to succeed. In the article cited, you can also learn about the signs and symptoms that indicate that you are in ketosis.
The ketogenic diet: dangerous or beneficial for the body?
Although it has been very fashionable in recent years, the ketogenic diet has its drawbacks for the body. According to some researchers, it is beneficial for metabolism, provided it is adopted in the short term. Otherwise, the keto diet becomes dangerous for the body when it is followed for more than a week.
To prove it, specialists at Yale University in the United States subjected mice to this diet for more than a week. Small rodents consumed more fat without burning it. Thus, they lost their gamma delta T cells and became prone to diabetes and obesity.
Ketogenic diet: side effects you shouldn’t overlook
At the risk of repeating ourselves, the ketogenic diet prohibits the consumption of sweets. Otherwise, the first step in the diet (going into ketosis) won’t happen. In this context, the period of ketosis can cause undesirable effects (generally called “ketogenic flu”) in some practitioners: headaches, fatigue, bad breath, stinky urine, nausea, etc.
The ketogenic diet recommends low carbohydrate intake. This greatly reduces the energy absorbed by the body, causing it to draw on its reserves to be able to function properly. The result? The ketogenic diet can trigger significant nutritional deficits in vitamin A, selenium, magnesium, calcium, iron, and iodine, and thus weaken the immune system.
Risks of kidney stones and bone loss
High levels of ketones can cause kidney failure and even brain swelling. A state of continuous metabolic acidosis also leads to dehydration and bone demineralization, which increases the risk of osteoporosis.
As a general rule, the blood pH should be between 7.38 and 7.42 for the body to function well. However, in some cases, the keto diet can cause a significant decrease in blood pH.
Cancer cells attacked
Glucose is a well-known fuel for cancer cells. Depriving them of sugar is therefore a fairly effective method of combating the deadly disease. However, studies are showing that some cancer cells become more aggressive in the absence of glucose.
This eating plan can cause an eating disorder known as orthorexia. For those unfamiliar with the term, it is an urge to remove all unhealthy foods from your menu in favor of healthy nutrients. At first glance, this may seem like a very good idea, except that when you suffer from orthorexia, this behavior can quickly become obsessive, even sickly.
Dangers and contraindications of the ketogenic diet
Whether it’s the 1200 calorie diet, Carb cycling, Pegan, Dash, Whole30, or keto, there are always contraindications to consider before getting started. In the case of psoriasis, diabetes, pancreatitis, slow metabolism, kidney problems, porphyria (blood disease), or deficiency in certain enzymes important for the liver (pyruvate kinase), the keto diet is strongly discouraged!
The ketogenic diet, good for the body in the short term but harmful in the long run!
Finally, it turns out that the physiological response to this type of diet is different for everyone. Some people are more sensitive to the sugar-to-fat ratio, while others benefit from a good level of resistance that allows them to go into ketosis easily. So, to answer the original question of the article, the specialists claim that the ketogenic diet is not dangerous for the body, as long as it is followed in the short term.
Obviously, it is quite possible to reduce your calorie intake by adopting a slimming and low-carbohydrate diet. However, there is no need to demonize them. Because as you know, removing a certain group of important foods from your diet tends to create unwanted effects such as frustration, cravings, and snacking. Depriving yourself of carbs is, therefore, a bad idea.