You Lose Water Weight
The weight you lose at the start of the diet is usually the water weight. According to Lisa Cimperman, R.D.N., a clinical dietitian at University Hospitals Case Medical Center in Cleveland, Ohio
Once your body enters ketosis, you also begin to lose muscle, become extremely fatigued, and eventually enter starvation mode. Then it actually becomes even harder to lose weight. Keto diets should only be used under clinical supervision and only for brief periods. .
May Cause Digestive Issues And Changes In Gut Bacteria
Since the keto diet restricts carbs, it can be difficult to meet your daily fiber needs.
Some of the richest sources of fiber, such as high carb fruits, starchy vegetables, whole grains, and beans, are eliminated on the diet because they provide too many carbs.
As a result, the keto diet can lead to digestive discomfort and constipation.
A 10-year study in children with epilepsy on the ketogenic diet found that 65% reported constipation as a common side effect .
Whats more, fiber feeds the beneficial bacteria in your gut. Having a healthy gut may help boost immunity, improve mental health, and decrease inflammation .
A low carb diet thats lacking in fiber, such as keto, may negatively affect your gut bacteria although current research on this topic is mixed .
Some keto-friendly foods that are high in fiber include flax seeds, chia seeds, coconut, broccoli, cauliflower, and leafy greens.
Due to its carb restrictions, the keto diet is often low in fiber. This may trigger constipation and negative effects on gut health.
Youre Having Too Many Cheat Meals
Unfortunately, on a keto diet, you cant really have a cheat meal like you may be able to do on other diets.
This is because a cheat meal will typically be high in carbs. This will take you out of ketosis and then you will have to start all over again to get your body back into it.
However, it is impossible to completely ignore your cravings. This will make you most likely to binge. So if you do want to have a cheat meal, be smart about it.
You can try having low-carb versions of your favorite meal, such as cauliflower crust pizza. Or, if you want to order it from your local pizza store, choose thin crust over thick or deep pan. This way, you can indulge, while still staying as low-carb as possible.
If you do cheat, keep in mind that just a single transgression is likely to throw you out of ketosis, and youll have to begin the process again. It can take a minimum of two to four days to get back on track , so ask yourself if the pizza is worth it before you indulge.
For different ideas, try looking online for some keto recipes. Youd be surprised which foods have keto-friendly recipe adaptations. Theres even a way to make Reeses Peanut Butter Cups compliant with keto!
If youre up for a challenge, see how much weight you can lose on the 28-Day Keto Challenge.
Another way to have a cheat meal on the ketogenic diet is to actually make the meal is worthwhile. Dont just mindlessly snack, but really just eat something that youre craving and enjoy every bite of it.
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What This Means For You
Ultimately, you can decide what diet works best for your health goals. If you want to start a keto diet, consider its risks and whether it’s sustainable for you. Discuss with your doctor or nutritionist about how the dietary plan could affect your health. While keto works for some people to control seizures or lose weight, there are long-term risks that may outweigh any short-term benefits.
Is The Keto Diet Good For Weight Loss
Evidence suggests that the Keto diet may help people lose weight. For example, a study published in The American Journal of Clinical Nutrition found that people who followed a Keto diet lost more weight and body fat than those who followed a traditional Mediterranean-style diet.
The study participants were 40 obese adults divided into the Keto and the control groups. The Keto group ate high-fat foods and limited carbs, while the control group followed a Mediterranean-style diet with more carbs.
After 12 weeks, the Keto group had lost an average of 14 pounds, while the control group had lost an average of 9 pounds. Moreover, both groups improved their cholesterol and blood sugar levels while on the diets. While some studies still need to be completed to confirm these findings , this is promising news for those looking to lose weight on a Keto diet.
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Youre Not Eating Enough Fat
The intention of the keto diet is to force the body to run on fat, as opposed to glycogen . When the body reaches this stage, its called ketosis. As a result, you need to be eating a significant amount of fat.
If youre not used to eating a lot of fat, you may find it difficult to hit your required amount. The first 30 days are critical and this step-by-step 28-day keto plan was designed for you to lose weight.
Chances are, you could actually be underestimating how much fat youre consuming as well. The exact macronutrient ratio will differ from person to person.
However, general guidelines stipulate 6075 percent of your food should be from fat, 1530 percent from protein, and five to ten percent from carbohydrates. To work out your personalized split, try using an online calculator.
Its a good idea to plan your meals and moderate your fat intake until you can estimate the number of fats in your meals by eyeballing portions.
As you adjust your diet, its a good idea to measure your ketones to ensure youre entering ketosis. Ketosis is a delicate balance, and you can throw yourself out of it unknowingly. If you fall out of ketosis, you could sabotage your entire diet without even knowing it.
Dr. Nick Sudano says that people come to his office daily complaining that keto doesnt work for them. The first question he asks them is whether they measure their ketones, and the answer is almost always no.
What Do You Eat The First Week Of Keto
Many people ask this question as they are curious about the Keto diet and wonder if it is good or bad. The Keto diet, sometimes called the Ketogenic Diet, is a very low-carbohydrate, high-fat diet. When you start the Keto diet, you dramatically reduce your carbohydrate intake and increase your fat intake. This can cause some issues with electrolytes, water balance, and hunger.
The first week of the Keto diet is critical because it determines how your body will adapt to this new way of eating. If you skip the first week, you may experience some adverse effects like nausea and vomiting, difficulty breathing, increased blood sugar levels, and more extreme weight loss than you would have if you had started a standard eating plan.
If you start on the Keto diet but dont follow the first weeks guidelines, talk to your doctor or nutritionist to ensure everything is okay before continuing this restrictive eating plan.
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Is Keto Diet Safe 2021
Keto, the hugely popular high-fat, low-carb diet, remains controversial after an annual diet roundup ranked it among the worst diets of 2021, according to a panel of experts. It was named the worst out of 39 diets for healthy eating, and tied with the GAPS diet, an elimination diet, for second-to-last place overall.
The Keto Diet Is Popular But Is It Good For You
Low-carb, high-fat eating can lead to weight loss, but scientists debate the long-term effects on health.
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Low-carbohydrate diets have fallen in and out of favor since before the days of Atkins. But now an even stricter version of low-carb eating called the ketogenic diet is gaining popular attention, igniting a fierce scientific debate about its potential risks and benefits.
Both the Atkins and ketogenic diets encourage followers to cut carbs from their diets. But while the Atkins diet gradually increases carbs over time, keto places firm limits on carbs and protein. This way of eating depletes the body of glucose, forcing it to primarily burn fat and produce an alternate source of fuel called ketones. A typical ketogenic diet restricts carbs to less than 10 percent of calories and limits protein to 20 percent, while fat makes up the rest.
The keto diet has been popularized in best-selling books, promoted by celebrities and touted on social media as an antidote to various ailments. Proponents say it causes substantial weight loss and can help those with Type 2 diabetes dramatically improve their blood sugar levels, which fall when people avoid carbs.
I havent felt this good since I was in high school, he said.
Its a hot-button issue, and this paper struck a chord, he added.
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The Pros And Cons Of Long
Personally, I feel my best on a keto diet. When Im eating at the lower-carb side of things, I feel smoother, clearer, and more alert. I dont suffer blood sugar crashes and I generally motor along pretty well for a late middle-aged, has-been athlete.
Ive been on a low-carb regimen for 22 years now. Yep, more than two decades! Ive tinkered with things like safe starches and slow carbs, but Ive always felt best at the low carb/keto end of the macro spectrum.
My specific problems with consuming too many carbs are poor blood sugar control and some gut issues. Not everyone has either of these problems, but when you talk to folks who have eaten a low-carb diet for more than a few months, they usually report feeling better, improved digestion, and improved blood sugar control.
But my fondness for keto doesnt mean I recommend it for all people, all the time. NoI view ketosis as a multi-purpose tool. Effective for a variety of jobs, but not the default diet for every person under every circumstance.
There are some exceptions, I think. Long-term ketosis may well be helpful for treating diabetes, mitigating the risks of certain cancers, and treating or preventing various neurodegenerative diseases. But, in general, I view ketosis as a tool to use only so long as its working for you.
What Is The Keto Diet
The keto diet is a very low-carbohydrate, high-fat diet. Most keto diet plans suggest that 10% or less of the total calories you eat each day should come from carbs, with around 70% from fat and 20% from protein.
More specifically, this means less than 50 grams of carbs per day.
Your bodys main source of energy is glucose, a sugar that you get from carbs. But when you restrict carbs and your glucose stores are used up, your body switches to using substances called ketones, which it gets from fat.
This process is called ketosis, and the idea is that it can lead to you burning body fat.
However, when you go from a carb-burning to fat-burning state, you release stored water. The fast weight loss that some people see when they first start keto can be due to this rather than fat loss.
Foods allowed on the keto diet include sources of protein like meat, seafood, and cheese. Fat can come from oils, nuts, butter, dairy, seeds, and red meat.
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How Many Peanuts Make 100 Calories
100 Calories of Peanuts Peanuts are so easy to snack on, but two scant tablespoons will get you to 100 calories right quick.
Do peanuts make you gain weight?
Despite being high in fat and calories, peanuts do not appear to contribute to weight gain . In fact, observational studies have shown that peanut consumption may help maintain a healthy weight and reduce your risk of obesity .
What happens if you eat too many peanuts?
The main symptoms of aflatoxin poisoning include loss of appetite and yellow discoloration of the eyes , which are typical signs of liver problems. Serious aflatoxin poisoning can lead to liver failure and liver cancer . The risk of aflatoxin contamination depends on how peanuts are stored.
Is Keto Bad For You
Asked by: Victor Haag
The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.
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How To Approach The Keto Diet Safely
In recent years, keto has become a trendy diet for losing weight and managing some other health conditions. However, Barnard suggests that theres usually a better dietary approach than keto.
Carbohydrates arent bad. Grains and beans and fruits and vegetables should be the staples of our diets, he says, adding that plant-based diets can predictably lower cholesterol, blood pressure, and blood sugar.
Some followers of the keto diet have broken away from the traditionally limiting format in favor of a plant-based or vegan keto diet.
Liz MacDowell, a certified holistic nutrition consultant and author of Vegan Keto,runs the food blog Meat Free Keto. She practices what she calls a quasi-keto diet. Liz adds fruits, vegetables, and beans into her diet, which can be controversial in the keto world. Shes even received backlash for sharing a post on her Instagram about strawberries.
Consuming those micronutrients far outweighs whatever challenge your body now faces to maintain ketosis with those minimal extra grams of carbohydrates, MacDowell tells Verywell. Fruit is not the worst thing. It has sugar but it has so many other positive things in it, so many good phytochemicals and micronutrients.
For anyone looking to add morefreshproduce into their keto routine, Liz emphasizes one important thing: Dont stress.
We have enough stress so we dont need to be stressing about eating one carrot too many or one cherry tomato too many, she says.
Keto May Lead To High Cholesterol And An Increased Risk For Heart Disease
The ketogenic diet doesnt put a cap on saturated fat or even trans fats. The latter are fats you should always avoid. Read ingredient labels and avoid any food with partially hydrogenated oils, aka trans fats. These fats heighten your LDL cholesterol levels and lower your HDL cholesterol levels. They also raise your risk of heart disease and stroke, according to the American Heart Association.
Certainly, the quality of fat counts, says Yawitz. Theres a big difference nutritionally between bacon and almonds. As much as possible, people set on the keto diet should emphasize plant-based, unsaturated fats like nuts, seeds, olive oil, and avocado, which have even been shown to protect the heart. If you have high cholesterol or other risk factors for heart disease, you should speak with your doctor before beginning the keto diet. This is because the diet may but doesn’t have to include large amounts of saturated fat. Some studies have shown increases in cholesterol and triglycerides in people following the diet, while other research reveals that the keto diet may actually decrease heart disease risk as well as saturated fat intake.
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May Cause Dangerously Low Blood Sugar
Low carb diets like keto have been shown to help manage blood sugar levels in people with diabetes.
In particular, some studies suggest that keto may help decrease levels of hemoglobin A1c, a measure of average blood sugar levels .
However, individuals with type 1 diabetes may be at a high risk of more episodes of low blood sugar , which is marked by confusion, shakiness, fatigue, and sweating. Hypoglycemia can lead to coma and death if not treated.
A study in 11 adults with type 1 diabetes who followed a ketogenic diet for over 2 years found that the median number of low blood sugar events was close to 1 per day .
Individuals with type 1 diabetes typically experience low blood sugar if they are taking too much insulin and not consuming enough carbs. Thus, a low carb keto diet may increase the risk.
Theoretically, this could also happen to individuals with type 2 diabetes who are taking insulin medications.
Even though low carb diets have been shown to improve blood sugar control in people with diabetes, they may also increase your risk of low blood sugar events especially if you have type 1 diabetes.
Keto Diet Side Effects: Why Is Ketogenic Diet Bad For You
You must have heard about another fad diet trend these days, which surprisingly has many followers.
the all fat rounded ketogenic diet.
Like any other fad diet, the ketogenic diet comes with an obvious promise of weight loss through a fat-rich diet.
You are asking me to eat fats to lose fat? Absolutely! that is what long lengths of ketogenic diet plans help you with.
However, what about the keto diet side effects?
Unfortunately, very few people are aware of why the keto diet was introduced in the first place. People have now started following the diet without much awareness and without even questioning, whether the keto diet is safe or not? or what can be the harmful effects of the keto diet?
Lets acquaint ourselves with what a ketogenic diet is, discuss keto side effects, and why it may not be the best option out there for you.
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To Keto Or Not To Keto
Keto might have some redeeming factors, but, on the whole, it is another extreme diet. Unless you are under the advice of a doctor or nutritionist to try it, wed place it strongly in the best-avoided category. That said, if you are driven to reduce your carbs and want to do so in a health, non-extreme way, may we suggest instead opting for more nutritional options instead.
Try these top switches for traditional carbs to boost your health and maintain a sustainable diet:
- Spaghetti for squash or zucchini noodles
- Mashed potatoes for cauliflower
- Rice for quinoa or buckwheat
- Crackers for veggie dippers
- Regular wraps for lettuce or cabbage wraps.