Top 7 Drawbacks of the Keto Diet

The Keto is a low-carb, high-fat diet mainly for weight loss. It’s effectual. However, it has some risks since it depends on restricting carbs and increasing fat intake. Here are the top 7 drawbacks of the keto diet you should be aware of before starting it.

7. The Keto Flu

Some bodies become shocked when carb intake is cut under 50 grams daily (1). During this phase, your body depends on fat and ketones to produce energy, which may lead to flu-like symptoms such as nausea, vomiting, and general fatigue because of the electrolyte disturbance and dehydration (2).

6. May Cause Kidney Problems

High-fat foods make your blood and urine more acidic, which increases renal calcium excretion and reduces citrate intake, which binds to calcium leading to kidney stones. Also, patients with chronic kidney disease can’t remove the acid buildup in their blood, which may lead to acidosis and further complications (3, 4).

5. May Cause Gut Problems

Cutting high-fiber carbs can lead to gut discomfort and constipation (5). Fibers are also beneficial for gut bacteria, which are important for immunity, mental health, and reduction of inflammations, and a low-fiber diet can disturb their balance in your gut (6). Include high-fiber, keto-friendly foods such as broccoli and cauliflower.

4. May Cause Nutrient Deficiencies

The keto diet restricts high-nutrient foods. Studies say it doesn’t provide our bodies with their needs of calcium, phosphorus, vitamin D, and magnesium in particular. In the long-run, the keto diet can lead to severe nutrient deficiencies (7, 8, 9).

3. May Reduce Blood Sugar Significantly

The keto diet is beneficial for type 2 diabetic patients since it lowers blood sugar significantly (10, 11, 12). However, type 1 diabetic patients may be at high risk of severe low blood sugar level or hypoglycemia characterized by sweating, confusion, dizziness, fatigue, and tremors. If left untreated, it may lead to hypoglycemic coma and death (13).

2. May Impair Bone Health

The keto diet may cause severe damages to your bones. Studies suggest that ketosis leads to severe losses in the density of the bones leading to bone weakness. The risk of bone fractures increases significantly, especially in old age and children (14, 15, 16).

1. May Lead to Chronic Diseases and Death

The keto diet depends on high-fat and low-carb diets, which may result in many health issues, especially heart problems and cancers. Studies show that depending on animal foods and cutting high-carb foods, especially from natural sources were associated with many health issues and can lead to early death (17, 18, 19).