But following it can also have some side effects (side effects of keto diet). Therefore, after knowing about their disadvantages and advantages, one should follow the keto diet only with the advice of an expert. Let us know about the side effects of keto diet.
May increase the risk of heart problem
Reduced athletic performance
Weight Regain
Less muscle mass
Mouth smells bad
Exceptionally Thirsty
Related Research:
- Risk of heart problem (May increase the risk of heart problem)
The trendy ketogenic diet can be dangerous for cardiovascular health. This thing has come to the fore in a recent research.
According to research published in the American Journal of Medicine, researchers at National Jewish Health concluded that the keto diet helps with short-term weight loss. Some evidence suggests that it may have adverse effects on cardiovascular health. (2)
It is advised to consume such things in this diet, which can increase the heart risk. Researchers said in the report that the consumption of fat in the keto diet can be dangerous for the heart.
Some research also says that the keto diet causes stiffness in the arteries. Health experts consider this diet as the cause of heart disease. - Reduced athletic performance
Some athletes use the ketogenic diet to lose weight as well as improve performance. Edward Weiss, PhD, associate professor of nutrition and dietetics at Saint Louis University, disagrees. He says that being on a keto diet reduces performance.
According to the study in the Journal of Sports Medicine and Physical Fitness, Weiss and colleagues found that participants performed worse after four days of high-intensity cycling and being on a ketogenic diet.
On the other hand, people living on high carb diet had performed well. In fact, when the body is in ketosis, the body is in a more acidic state, which limits its ability to perform at peak levels. (3) - Weight Regain
According to health experts, keto diet should not be followed for a long time. Staying on it is good only for 30 to 90 days. After this, it is right to stay on a balance diet.
The major problem with the keto diet is that most people tend to put the weight back on after quitting because they start consuming carbs.
That’s why many people try to lose weight with balanced diet instead of keto diet. This reduced weight is permanent. - Less muscle mass
One of the reasons for quick weight loss from the keto diet is that it causes a lot of damage to the muscles. Due to burning of fat, muscle mass is also burnt. This makes you slim quickly.
If you are eating too much fat instead of protein, then this diet will reduce weight. But a significant portion of the total weight loss will also come from muscle, since muscle burns more calories than fat.
When a person comes off a ketogenic diet, he or she will likely regain most of the original weight. But it has more fat gain than lean muscles. - Mouth smells bad
If you have started a keto diet, you must have noticed an unusual bad breath coming from your mouth. This is a very embarrassing situation in social life.
When the body experiences ketosis, it means the liver is using fat cells to produce compounds called ketones.
These include acetoacetic acid, acetone, and beta-hydroxybutyric acid. When your body starts breaking down fat cells for energy, gases called ketones are produced, which cause bad breath. This foul odor comes out through breath and urine.
For the first two weeks of starting the diet, people may complain that their breath smells like ammonia. At the same time, some people complain of smelling like nail polish remover from the mouth. To avoid this, more water should be consumed. - Exceptionally Thirsty
Normally when you eat something, the body converts it into glucose. Stimulates the pancreas to make a hormone called insulin, taking some of that glucose into cells for energy while the rest is stored as glycogen.
But when you do not consume that carbohydrate, the body does not produce insulin. In such a situation, the production of ketones disturbs the electrolyte level, it removes water and salt from the kidneys, which leads to frequent urination and lack of liquid in the body. When this happens, one feels thirsty again and again and the mouth becomes dry.
