There have been many studies about keto diets and its health benefits. While some studies have shown that it is beneficial for some people, others have shown that it may have a negative effect on certain people. Recently, I had the privilege of meeting with James, a keto dieter, at a local cafe.
I have seen a lot of negativity towards Keto since starting it, with many people saying it is not healthy or that it is “poison” or something, but is this true? There is a lot of controversy around keto, so before I continue, I will give you my background. I am a Certified Nutritionist and have dietitian training. I have been on the keto diet for a long time and have seen benefits of it, but I will also share why I am starting to change my diet and the side effects I am noticing.
Is keto bad for you? Our Nutritionist is here to talk about the negative stuff!
People start following the keto diet for a number of reasons. Most are looking to improve their overall health or to lose weight. If you’ve spent some time researching low carb or are just starting out on your keto journey, you might have come across some articles sharing negative side effects of keto, and also articles talking about how keto is bad for you.
There’s such a thing as the “keto flu”… but you can avoid it!
The most common negative of the keto diet is the “keto flu”. A quick internet search will give you hundreds of articles on this downside of the keto diet. Reading about the keto flu can definitely be a deterrent to people who are thinking about starting keto. Why would you want to feel miserable for two weeks? But know that not everyone gets the keto flu, and there are several things you can do to combat it!
The first step to avoiding the keto flu is to make sure you stay hydrated. Everyone’s fluid needs are different but aim for at least 64 to 80 ounces of water a day. Your body doesn’t retain as much fluid when you’re burning fat for fuel as opposed to burning carbs for fuel. This can lead to dehydration, so keep that water bottle with you at all times!
Secondly, make sure you’re getting enough sodium. When you first start keto and are losing water, you’re also losing sodium. Try drinking a cup of broth or salting your food to keep your sodium levels within normal limits. If you have any medical conditions that contraindicate adding extra salt to your diet, then continue to limit your salt intake.
Speaking of salt, The Salt Fix book is filled with so much insightful info!
Finally, to combat the keto flu, you can ease yourself into the keto diet. Instead of shocking your system by going from 200 grams of carbs a day to 20 grams of carbs or less, try gradually reducing your carb intake over the course of a few weeks. Start with 100 grams of carbs for a week, and then 50 grams of carbs for a week, and then 20-30 grams of carbs. This can allow your body to better adapt to burning fat for fuel.
Grab a mint, because you may have bad breath… but that doesn’t mean keto is bad for you!
Another negative of the keto diet is that some people experience bad breath when they first start the keto diet. This is because you are exhaling ketones. Ketones are excreted in urine and your breath. If you notice your breath smells a little sweet or like fingernail polish remover or ammonia, you’re breathing out ketones.
This usually subsides within a few weeks once your body has adapted to ketosis. In the meantime, make sure you’re brushing your teeth regularly and find some good sugar-free mints or gum.
Why don’t I feel like going to the gym?
People might notice their athletic performance suffers when they first start the keto diet. This is usually because the body hasn’t fully adapted to burning fat for fuel and is still wanting to use glucose from carbs for fuel.
Depending on your fitness goals, you may want to consider using a Targeted Keto Diet or Cyclical Keto Diet to help fuel your workouts. Otherwise, stick with the standard keto diet and allow time for your body to metabolically adapt to ketosis to fuel your workouts. You may want to stick to lighter workouts for the first week or two when starting keto or consider gradually easing into the keto diet.
Am I going to miss bread on keto?
One of the main oppositions to the keto diet is that people think it is too restrictive. Many health experts believe that a big negative to the keto diet is that it’s unsustainable, can cause nutrition deficiencies, and lead to excessive weight gain once a person goes off the keto diet. It often seems that people dismiss the keto diet without fully understanding it.
Pictured above: Our keto ham & cheese biscuits
You’ll find that there are hundreds of keto foods and recipes available to keep you from getting bored or feeling like it’s a restrictive diet. Pay attention to how you feel while on keto versus the Standard American Diet. The majority of people who follow keto diets report increased energy, no more brain fog, fewer food cravings, and improvements in their health. Those benefits sure speak to the many reasons why keto is not bad for you!
Read even more of the amazing benefits the keto diet offers.
You can do it!
The most important thing is to find an eating pattern that’s sustainable. Some people do better on a low-carb diet to start and can adjust to what best suits them for the long term. We’re here to help you on your keto journey so reach out to us if you have questions!
Text us at (775) 451-2824 – seriously!
And ignore the keto haters who love to tell you how bad keto is for you!
Read more from our Keto Nutritionist about ketones and symptoms of ketosis.
Frequently Asked Questions
What are the bad side effects of keto diet?
The bad side effects of keto diet are: -Constipation -Bad breath -Upset stomach -Headaches -Dizziness -Nausea -Fatigue -Bad breath -Dry mouth -Lack of energy -Bad breath -Dry mouth -Lack of energy -Bad breath -Dry mouth -Lack of energy
Can keto cause long term damage?
Keto is a very safe diet. It has been studied extensively and there are no known long-term side effects.
Who should not do Keto?
People with kidney disease should not do keto. People with diabetes should not do keto. People with gallstones should not do keto. People with gout should not do keto. People with high cholesterol should not do keto. People with high triglycerides should not do keto. People with low blood pressure should not do keto. People with low thyroid function should not do keto. People with low vitamin D levels should not do keto. People with a history of eating disorders should not do keto. People with a history of eating disorders should not do keto. People with a history of eating disorders should not do keto. People with a history of eating disorders should not do keto. People with a history of eating disorders should not do keto. People with a history of eating disorders should not do keto. People with a history of eating disorders should not do keto.
Feedback,keto ruined my healthketo diet side effects long-termdangers of keto dietketo diet side effects on kidneyketo side effects femaledisadvantages of keto diet,People also search for,Privacy settings,How Search works,what are the negative effects of a keto diet,keto ruined my health,keto diet side effects long-term,dangers of keto diet,keto diet side effects on kidney,keto side effects female,disadvantages of keto diet,keto diet death