In recent years the keto diet has become quite popular among people who wish to lose weight by lowering the intake of carbs and boosting the consumption of fats. However, some risks should be taken into account if you decide to practice this diet.
The disadvantages of the keto diet
The main focus of the Keto diet is to convince the body to switch to fats as a fuel source instead of carbs. During the early days, your body will go through a mild shock as it adapts to the new diet, and some symptoms similar to flu could be encountered.
Among them, we can count nausea, constipation, headaches, and dizziness. This happens quite often, and the symptoms may last for several weeks. It is advised to drink a large number of liquids and consume food rich in sodium to feel better.
High-fat animal foods are a must in the keto diet, especially eggs, meat, and cheese, since they do not contain carbs. The downside is represented by the fact that they can boost the stress on your kidneys as your urine and blood tend to become more acidic.
Select studies have shown that the keto diet will reduce the amount of citrate found in urine, which can increase the chance of developing kidney stones.
Many of the most popular and abundant sources of fiber have to be removed when the keto diet is practiced: high carb fruits, whole grains, beans, and starchy vegetables are out. Due to this change, those who practice it can experience some digestive discomfort and constipation. It can also affect the balance of bacteria found in the gut, reducing immunity.
It lowers bone health
Studies on animals have shown that the keto diet can decrease bone strength as a consequence of the loss of bone mineral density, which occurs as the body adapts to ketosis, the leading effect of the keto diet.