Is Keto Diet for me?

By: Melody Dizon

 

“Keto” diet, a high-fat, low-carbohydrate eating plan is sweeping the nation, with famous people swearing its benefits. The diet is intended to alter body’s metabolism by putting it into a state called ketosis. We all know that the human body normally relies on carbohydrates for most of its quick energy, but when the body is in the state of ketosis the body shifts its primary focus to burning fat. When we put our body intentionally in ketosis, our body becomes incredibly efficient at burning fat for energy and that translates into lost pounds. The keto diet promises quick weight loss and more. But the question is, IS IT SAFE FOR ME? Here are some of the hidden dangers going keto:(coming from cardiologist, dieticians and nutritionists)

The keto flu

State of ketosis gives the body “The keto flu” which is a very real side effect as the body transitions to a ketogenic diet. Brain fog, fatigue, dizziness, and insomnia are common with the keto flu. (Sounds familiar when I’m under 100 degree weather)

Low blood sugar

During the first few days of the keto diet, your body will struggle to adapt. You may want to ease into the diet by gradually cutting carbs in the first few days, in order to help your body adjust to fewer carbohydrates. It is not recommended for people with diabetes begin the keto diet without first talking to their doctor. (Be smart!)

Nutritional deficiencies

A diet that is devoid of fruit and vegetables will result in long-term micronutrient deficiencies that can have other consequences. The keto diet can be used for shortterm fat loss, as long as it is under medical supervision. (Do not forego of them greens)

Constipation and bowel changes

Eliminating most fruits and vegetables can have other consequences, these fiber-rich foods help keep you regular. Without them, you may begin to experience bowel changes, including difficulty having a bowel movement and eventually constipation. (Roughage is the answer)

Loss of electrolytes

As ketosis begins, your body will start dumping its stores of glycogen, a substance in your fat and muscles that carries excess weight. This will increase how often you urinate and can lead to an inevitable loss of electrolytes. Electrolytes are essential to cardiac function and normal heart beating. The loss of electrolytes, such as sodium, magnesium, and potassium will put the dieter at risk of a cardiac arrhythmia. (That we all know, load ‘em up Gatorade)

Decreased serum sodium

One main concern from a dietary standpoint is an increased risk of dehydration and hyponatremia (low blood sodium), especially when exercising intensely in hot environment. Low levels of sodium in your body can lead to leg cramps, decreased energy, confusion, and even vomiting. (Wow, they are actually suggesting salt this time?)

Dehydration

People in the early stages of the keto diet are prone to dehydration issues. A ketogenic diet is known as a water flushing diet, due to a lessening of inflammation and a reduction of glycogen stores in our muscles and liver. (Water and more water and more water por favor)

Kidney stones and kidney damage

If not treated or reversed, dehydration can lead to acute kidney injury. Kidney stones or damage to the kidney may also be a side effect. People with kidney, liver, and gout issues should use caution when embarking on such diets as they may increase their risk for further kidney failure, may overwhelm an already taxed liver, or may precipitate a gout flare. (I’ll pass on dialysis)

Muscle loss

The longer the body is in ketosis, the more fat you burn. Unfortunately, you may also start to lose muscle tissue, too. While protein is considered the powerhouse muscle builder, your muscles need carbs for adequate formation and maintenance. Without those carbs, your body may start breaking down muscle. Since your body starts to eat away at muscles as it enters ketosis, your heart, being a muscle, may also be damaged in the process. (Not my heart please!)

Cardiac problems

Losing heart muscle may not be the only heart-associated risk with the keto diet. If you have high blood pressure and are taking medication, the prescription mixed with the diet may cause abnormally low blood pressure test results. Before starting on the keto diet, talk with your doctor to avoid low blood pressure, which can be dangerous, even deadly. (We are just aiming for a weight effect, not a heart effect!)

Bad breath

During ketosis, your body produces ketones, or byproducts of the fat-burning process. Your body uses several tactics to remove the ketones from your body, including exhalation. When ketones are excreted by your lungs, they leave as foul-smelling acetone. Because of this fat-burning process, you may develop bad breath while you’re in ketosis. (Mints please?)

Avid readers, you can never go wrong asking your doctor before starting anything. Get his blessings if he will give it to you. For me, portions is still it. Fads are fads. They come and go. Exercise, enough water, enough rest, sleep, balance, portion control – I think that will give you more of a lasting and permanent solution. So is keto for me? It isn’t for me. Till next time.