Keto Diet Risks: Understanding the Potential Dangers and if Keto is Right for You
The ketogenic diet has surged in popularity as a quick path to weight loss. But is the keto diet safe, and what are the potential health risks you should consider? UChicago Medicine experts weigh in on the facts you need to know.
What is the Ketogenic Diet and How Does it Work?
The keto diet is a very restrictive, high-fat, low-carbohydrate diet. It forces the body into a metabolic state called ketosis. Originally, it was designed to treat seizures in children with epilepsy.
Rachel Kleinman, RDN, LDN, a clinical dietitian, explains that research supporting keto for obesity or diabetes is limited.
Ketosis Explained: How Your Body Burns Fat
Ketosis occurs when your body starts using ketone bodies, produced from fat by the liver, as its primary fuel source, instead of glucose from carbohydrates.
To reach ketosis, you’ll need to get approximately 75% of your daily calories from fat, limit carbohydrates to just 5% (about 20-50 grams), and get 15% from protein. Kleinman notes that it can take around 72 hours to enter ketosis, making it a strict, "all or nothing" approach.
Keto-Friendly Foods: What Can You Eat?
If you're following a ketogenic diet, your meals will primarily consist of:
- Fatty fish
- Eggs
- Dairy products
- Meat
- Butter and oils
- Nuts and seeds
- Low-carb vegetables
"Fat bombs," such as unsweetened chocolate or coconut oil, can help boost your daily fat intake. It's worth noting that keto-compliant foods, especially red meats, can be more expensive. Plus, specialized keto products like keto coffee add unnecessary costs.
Potential Health Risks of the Keto Diet: What You Need to Know
While the keto diet may lead to short-term weight loss and lower blood sugar, it's not a sustainable solution for most people. Registered Nurse and Wellness Dietitian Mary Condon, RN, LDN, points out that weight regain is common, often exceeding the initial weight loss. Always consult your doctor before starting any new diet.
Specific Dangers of the Keto Diet
- Medication adjustments: Diabetic medications may need adjustments to prevent low blood sugar.
- Increased heart disease risk: Consuming excessive saturated fats, if not balanced with heart-healthy fats, can elevate your risk.
- Nutrient deficiencies: The diet restricts many fruits, vegetables, and whole grains that are essential for overall health.
- Other risks: Low blood pressure, kidney stones, constipation, and increased risk of heart disease are also possible.
Is the Keto Diet Safe for Everyone?
The keto diet isn't safe for individuals with conditions affecting their pancreas, liver, thyroid, or gallbladder. Additionally, the strict nature of the diet can lead to social isolation or disordered eating patterns.
The "Keto Flu": An Unpleasant Side Effect
Newcomers to the keto diet may experience the "keto flu," characterized by:
- Upset stomach
- Dizziness
- Decreased energy
- Mood swings
These symptoms arise as your body adjusts to ketosis.
Is the Keto Diet a Good Choice for Long-Term Health?
Both Condon and Kleinman advise against the keto diet for most patients. They emphasize that its restrictive nature makes it unrealistic and unsustainable in the long run.
The diet excludes essential foods like fresh fruits, vegetables, whole grains, and low-fat dairy, all of which contribute to lasting weight loss and overall well-being.
A Personalized Approach to Weight Management
Kleinman emphasizes that "there’s not one diet that’s good for everyone." It’s essential to:
- Do your research
- Consult a registered dietitian
- Discuss your options with your doctor
This ensures you make informed and safe choices for your health.
Explore UChicago Medicine's Weight Management Services
Consider exploring UChicago Medicine's comprehensive weight management services, including medical weight loss programs and minimally invasive bariatric surgery, to find a sustainable path that works for you.
