Who shouldn't do a ketogenic diet?
Keto diets are some of the most popular nutritional plans for weight loss, blood sugar regulation, and intractable epilepsy mitigation. But it's not for everyone, and medical evidence suggests that no one should do keto forever.
In this blog, we'll cover some of the risks involved in the keto diet and where they come from.
Is the keto diet considered safe?
Despite the origins of the keto diet being medical, having first been a treatment for epilepsy, doctors are concerned about the long-term effects of a ketogenic diet.
By removing carbohydrates, and, critically, the vitamins and minerals contained within such carb-laden foods as fruits, starchy vegetables, beans, etc., the keto diet practitioner deprives their bodies of things doctors' research suggests are crucial for long-term health.
A recent study on Frontiers in Nutrition details the vitamins and minerals not found in a classic ketogenic diet, the ones we get from fruits, vegetables, and whole grains.
Who should not do keto?
The keto diet is more unsafe for some people.
Keto's not for everyone
This includes those who are pregnant or could become pregnant. The keto diet may increase the risk of a variety of birth defects.
Those with chronic kidney disease should not eat keto, as the increased animal product found in most ketogenic diets places increased strain on the kidneys.
Sustained ketosis in those with Type 1 diabetes can lead to insulin resistance and other problems.
The ketogenic diet may increase your levels of LDL cholesterol, the variety considered uniformly bad, which makes keto more dangerous for those with existing cardiovascular disease risk factors.
If you are at risk for heart disease, a ketogenic diet may be dangerous to pursue.
How long can you do keto safely?
Even for those without the conditions listed above, keto should not be maintained long-term.
Without the nutrients that we get from the large swath of foods that a ketogenic diet prohibits, the risks of long-term disease increase. This includes lowered bone density and increased indicators for Alzheimer's disease, among others.
What do we miss in a keto diet?
The foods we eat are full of practically innumerable vitamins, nutrients, phytochemicals, and micronutrients.
When we eat broadly, varying our diets and looking for new ingredients to try, we naturally cover a wide range of these healthy components.
Most keto diets restrict our nutrient intake to an unhealthy degree.
Why did I gain weight on keto?
Burning extra body fat to lose weight is the most popular reason people start eating a keto diet.
Indeed many people experience rapid weight loss, but some find that their low carb diet does not give them the easy results promised by diet websites.
Why weight loss on Keto can fail
One reason is the kind of food you may be relying on. A low carbohydrate diet may substitute healthy carbs (like those from fruits and vegetables) for processed foods. Also, an elevated saturated fat intake can be difficult for the body to process.
Evaluate the foods you've been leaning on for calories during ketosis. Are they the best options?
Another reason is that rapid weight loss through swift diet change can be difficult to maintain. An individual may lose 10 lbs. in two weeks, but if the diet is too restrictive to be maintained, they may bounce back just as quickly.
A sustainable diet
Low-carb diets are valued for their fast results, but more important is finding a dietary plan that will work for you long-term, giving your body the full range of vitamins and minerals it needs, and satisfying the individual so they can maintain the diet.
Different kinds of keto
To address these problems while still burning fat, dieticians (like Liz from MeatFreeKeto) have made creative nutritional plans.
None of these diets are set in stone, and new ideas are constantly being tested. While the keto diet may not be for everyone, healthier eating is always possible, and Kevin's is here to help you take that next step.