Ketogenic diets inspire a lot of controversy with medical experts and nutritionists weighing the pros and cons. Often considered as a short-term problem, a low-carb diet continues to have great support. Healthline claims that many proponents refer to such benefits as rapid weight loss and increased blood sugar levels. There have also been many keto advocates who point to benefits for patients with conditions associated with the brain. To the extent that this low-carb plan reduces the intake of processed foods and unhealthy carbohydrates, there are undeniable health benefits, as in many other diets. Despite some of the positive benefits of this type of diet, there are certain dangers of a ketogenic diet that need to be considered.
The following are the main dangers of a ketogenic diet:
1. Low blood sugar is a possible problem.
Diabetics can jump for joy from the idea of low blood sugar, but, in truth, it can be uncomfortable. The reason for this condition is that your body uses fat instead of carbohydrates for energy in terms of eating low-carbohydrate foods. Symptoms of low blood sugar – fatigue and headaches. In most cases, the blood sugar level returns to normal, and the symptoms disappear after a few days.
2. The levels of hydration will suffer.
Dehydration is a problem associated with low carbohydrate diets. This means that your body is depleted of glycogen, and for each gram of glycogen, 3 grams of water is lost. When the kidneys wash out excess water, the electrolytes your body needs, such as calcium, potassium, magnesium and sodium, are also washed away, which can lead to vitamin deficiencies. Another symptom of dehydration is kidney stones.
3. Possible development of acidosis.
During ketosis, your blood can become acidic. Usually this problem is temporary, because your body is adjusted. Monitoring of this situation is recommended, since a long period of acidosis can lead to destruction of the bone or stones in the kidneys.
4. Insufficient nutrients, probably without additives.
Strategically eating foods rich in nutrients, to get the necessary vitamins and minerals requires some effort. That’s why so many nutritionists take supplements to make sure they get what they need. Long-term nutrient deficiencies can lead to health problems. The number of recommended supplements depends on the person. Consultation with a nutritionist to solve this possible problem makes sense.
5. Plans with low carbohydrate content are difficult to maintain over time.
People miss carbohydrates and make it difficult to maintain a low-calorie diet. Food is much more than fuel for the body. This is an emotional problem, and it can be difficult to give up your favorite products in the long run.
6. After a low-carb diet, a menu with a high fat content leads to weight loss, which is not lasting.
This means that you do not get healthier. While the scales draw a picture of weight loss, it is mostly water that you lose. As soon as you return to your old habits, weight will quickly return. Many health professionals and nutritionists believe that the only diets that work in the long run are diets that become lifestyle changes.
7. Constipation is an uncomfortable side effect that is common.
Because of the limited consumption of fiber with low-carb diets, constipation will necessarily come if you are not careful when taking preventive measures. The good news is that diets can cope with this problem by increasing fluid intake. In the worst cases, stool softeners can also be used to eliminate this problem.