Disadvantages of the keto diet

Disadvantages of the keto diet
Disadvantages of the keto diet

The low-carb keto diet promises rapid weight loss, but health experts are concerned about its side effects and complications. What are the disadvantages of a keto diet?

The keto diet has gained a lot of popularity lately, being promoted as a low or zero-carb diet.

Keto uses the body fat burning system to help people lose weight quickly and dramatically within 10 days, but health experts believe that it is an unhealthy way to lose weight and has some disadvantages.

The most important information about the harms of the keto diet in the following:

***Damages of the keto diet

Although the potential benefits of the keto diet are impressive, there are some potential negative effects. We will mention the harms of the keto diet as follows:

1. Infection with the keto flu

At the beginning of the keto diet, most people suffer from the keto flu and feel sick as a result of the body's adaptation to the low level of carbohydrates. Flu-like symptoms such as: headache, fatigue, irritability, constipation, nausea and vomiting, dizziness, and muscle pain begin.

In the process of breaking down fats, instead of the body producing sugar to produce energy, it produces ketones and then gets rid of them through frequent urination, and this may lead to a loss of nutrients responsible for fluid balance in the body and dehydration, which contributes to the appearance of flu symptoms that may last for about a week.

2. Diarrhea

Many people who follow the keto diet may suffer from diarrhea as a result of not compensating for the lack of carbohydrates by increasing fiber-rich foods such as vegetables, or due to an intolerance to dairy products and artificial sweeteners eaten on this diet, or as a result of the exhaustion of the gallbladder, which is responsible for the breakdown of fats. present in food.

3. Ketoacidosis

A person with type 1 or type 2 diabetes should not follow the keto diet without consulting a doctor, because it may lead to a serious condition called ketoacidosis as a result of the body storing ketones, which are acids resulting from burning fat, so the blood becomes very acidic, which may lead to damage Liver, kidneys and brain if not treated, and may lead to death.

Symptoms of ketoacidosis include dry mouth, frequent urination, nausea, bad breath, and breathing difficulties.

4. Possibility to regain weight

Health experts say the keto diet is too restrictive, so it's not appropriate to follow for an extended period of time.

Thus, most people begin to regain much of the weight they lost once they return to their previous diet and carbohydrate intake.

5. Decreased muscle mass and metabolism

The weight changes associated with the keto diet may be the result of losing muscle mass, especially if a person is eating much more fat than protein.

Muscle also burns more calories than fat, which will negatively affect your metabolism, and this can have lasting effects on your resting metabolic rate and weight in the long term.

6. Increased risk of heart and kidney disease

Frequent urination is a harm of the keto diet, which leads to the body losing fluids and many important nutrients, such as: sodium, magnesium, and potassium, which increases the risk of acute kidney failure, and serious dehydration that may lead to dizziness, kidney injury, or Kidney stones.

These nutrients are also important for heart health, and too little can lead to an irregular heartbeat, which can be fatal.

A scientific study showed that people who eat low levels of carbohydrates have high levels of bad cholesterol, which is one of the risk factors for heart disease.

7. Chronic diseases

The keto diet contains low amounts of fruits, vegetables, grains, and legumes, without which a person on this diet loses fiber, some vitamins, minerals, and phytochemicals that only come from these foods, in addition to eating large amounts of unhealthy fats.

And all this may be accompanied by negative effects on his health in the long run, such as: osteoporosis, and an increased risk of chronic diseases.

8. Damage and other side effects

Other potential harms of the keto diet include:

Fatigue and tiredness.


Bad breath.

Irregular menstruation.

Low bone density.

sleep problems

*** Benefits of the keto diet

After you know the damages of the keto diet, we mention some of the benefits that may result from following the keto diet after consulting a specialist doctor in the following:

A study has shown the importance of ketones resulting from following the keto diet for nerve health, and thus can strengthen the brain and protect nerve cells, especially for Alzheimer’s patients.

Another study points to the importance of the keto diet as a complementary treatment to chemotherapy or radiation for cancer. Because it causes more oxidative stress to cancer cells than normal cells in the human body.

A study found the possibility of the keto diet in reducing acne symptoms by reducing the intake of processed and refined carbohydrates that cause a noticeable rise in blood sugar, and thus negatively affect the skin.

Keto diet: benefits and harms

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