Keto Diet Risks

​Typical Food on a Keto Diet

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• Red meats.

• Fatty fish.

• Dairy.

• Eggs.

• Butter.

• Oils.

• Seeds.

• Nuts.

• Vegetables.

 

Primary uses of the Keto Diet 

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• For rapid weight loss.

• To reduce seizures in children.

• To manage blood sugar.

• Diabetes.

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Potential Risks and Side Effects

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• Keto flu is often reported in new users, and the symptoms are dizziness, upset stomach, lower energy, and mood imbalances.

• Diarrhea.

• Lower sports performance.

• Ketoacidosis occurs when the body creates too many ketones, and the blood becomes too acidic. 

• Eating high-fat sources from junk foods can increase the risk of heart disease and diabetes.

• People taking medications for blood sugar levels should adjust their intake accordingly.

• This can lead to low blood pressure.

• A low intake of carbohydrates and fiber can lead to the development of kidney stones and constipation.

• A non-well-balanced keto diet can cause nutrient imbalances and deficiencies and the risk of developing chronic disease.

• The keto diet is unsafe for people with liver, pancreas, gallbladder, and thyroid conditions.

• Weight gain, not sustainable for everyone, rebounds to old eating habits with more excessive eating.

• Increase hunger and cravings.

• May trigger muscle loss leading to a decrease the metabolism.

• Electrolyte deficiency.

• Digestive problems.

• Bad breath.​​​​

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Supplements & Vitamins for Keto Diet

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When following a keto diet, it's important to make sure you're still meeting your nutritional needs, as the low-carb, high-fat nature of the diet can lead to potential deficiencies in certain vitamins and minerals. Here's a list of supplements and vitamins you might consider taking on a keto diet, as well as when you should see a doctor:

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• Electrolytes (Sodium, Potassium, Magnesium): Keto can cause your body to excrete more water and electrolytes, which can lead to imbalances. Sodium: Consider increasing salt intake, especially if you're feeling fatigued, dizzy, or crampy. Potassium: Found in avocados and leafy greens, but supplementation can help prevent muscle cramps. Magnesium: Helps with muscle relaxation and can prevent cramps. Magnesium glycinate or magnesium citrate are good options.

• Vitamin D: Many people are deficient in vitamin D, and it's essential for immune function and bone health. If you’re not getting enough sun exposure, a supplement might be necessary.

• Omega-3 Fatty Acids: Found in fish oil or algae oil, are important for heart health and reducing inflammation. If you're eating a lot of omega-6-rich foods (like certain vegetable oils), you might want to balance this out with omega-3s.

• MCT Oil: Medium-chain triglycerides (MCTs) can provide quick energy and help you stay in ketosis. MCT oil is often used as a supplement to boost ketone production.

• B vitamins (B-Complex): Especially B12 are important for energy production and can be harder to get on a strict keto diet. A B-complex supplement might be helpful.

• Vitamin K2: Important for bone health and preventing calcification of blood vessels, especially if you're consuming a lot of calcium-rich foods without balancing it with enough vitamin K2.

• Fiber: The keto diet is low in fiber, which can cause digestive issues. Consider taking a fiber supplement or eating high-fiber, low-carb vegetables to help prevent constipation.

• Probiotics: To support gut health, a good quality probiotic may help maintain a balanced microbiome, especially if you’ve increased your intake of fats.

 

When to See a Doctor

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• Unexplained Fatigue: If you feel constantly tired, weak, or dizzy, it could indicate an electrolyte imbalance, dehydration, or a more serious issue.

• Nausea/Vomiting: If you experience persistent nausea or vomiting, it could be a sign that your body isn’t adapting well to keto or that you're lacking essential nutrients.

• Severe Digestive Issues: Constipation, bloating, or diarrhea that doesn't improve with dietary changes or supplements may warrant a doctor's visit.

• Muscle Cramps: Although some muscle cramps are common during the initial phase of the keto diet, persistent cramps could be a sign of electrolyte imbalance or dehydration.

• Mood Swings or Irritability: Keto can affect mood due to changes in blood sugar and energy levels. If mood changes are severe or prolonged, it may indicate an imbalance.

• Signs of Nutrient Deficiencies: Symptoms like hair loss, brittle nails, or skin problems can point to vitamin or mineral deficiencies. A doctor can help identify and treat these.

• Unintended Weight Loss or Gain: If you're experiencing significant weight fluctuations that you can’t explain, it might be worth consulting with a healthcare provider.​