The keto diet has become popular as many people claim it can help with weight loss. The diet, however, might not be best for long–term health as the eating habits it promotes might lead to heart rhythm problems. Eating a diet high in fat and low in carbs might also make exercising more difficult.
Herein, what are the long-term side effects of keto diet?
However, staying on the ketogenic diet long-term can have an adverse effect on health, including an increased risk of the following health problems:
- low blood sugar.
- a low tolerance for exercise.
Hereof, does keto hurt your liver?
The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that can induce weight loss and improvement in glycemic control, but poses a risk of inducing hyperlipidemia, elevation of liver enzymes and onset of fatty liver disease.
How long should you stay on keto?
Registered dietitians warn that nutrient deficiencies may be possible if you’re on it for too long. Stick to the keto diet for three to six months max, says Mancinelli, noting that some people opt to cycle in and out of the diet throughout the year.
Second, even when energy is not restricted, a ketogenic diet is associated with sharply reduced blood levels of active thyroid hormone.
Fatty keto options like butter and meat can increase your blood pressure, while a higher protein intake can put added stress on kidneys, because it adds more acid to them and messes with the body’s balance of calcium.
Because keto cycling is so new, no relevant studies have examined the benefits and risks yet. Kieffer says cycling in and out of ketosis — eating carbs and then not eating carbs — could be dangerous.
The keto diet is highly restrictive
(It’s especially important to avoid relying too heavily on proteins and meats, which can be dangerous for kidney health and lead to gout.) Aside from the metabolic shift into a fat-burning state, the keto diet is hard to adjust to psychologically.
Depending on your size and how much water weight you’re carrying, this weight loss can vary. Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you’re likely to lose after starting keto.
While keto is a moderate-protein approach, with about 20% of calories coming from protein, the Atkins diet allows for up to 30% of calories from protein, depending on the phase. Additionally, on the keto diet, you want to keep your body in ketosis by extremely limiting your carb intake.