Ketogenic diet.Other, less common side effects may include: low-fat diets on body weight and cardiovascular risk factors: A meta-analysis of randomised controlled trials. (2016). Effects of low-carbohydrate diets v. Effects of low-carbohydrate diets versus low-fat diets on metabolic risk factors: A meta-analysis of randomized controlled clinical trials. Diet review: Ketogenic diet for weight loss.Dietary Guidelines for Americans 2015–2020: Eighth Edition. Chapter 2: Shifts needed to align with healthy eating patterns.Ketogenic diet: Is the ultimate low-carb diet good for you? You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
We link primary sources - including studies, scientific references, and statistics - within each article and also list them in the resources section at the bottom of our articles. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. reintroducing some carbohydrates slowly once they reach a moderate weight, if weight loss is their goal.avoiding processed foods that contain saturated fat.eating more healthful fats, such as olive oil, oily fish, and avocados, than saturated fats.ensuring that they get enough vitamins and minerals from their food.People can reduce the potential risks of the keto diet by: Saturated fat: As a person can remain in ketosis regardless of the type of fat that they consume, this may lead to a heavy reliance on animal fats or saturated fats, which have associated long-term health risks.If a person stops limiting carbohydrates, they may regain any weight that they had lost. As a result, it may be challenging to follow the diet for an extended period. Difficult to follow: The keto diet strictly limits what a person can eat.Therefore, the diet will affect individuals differently. According to the Academy of Nutrition and Dietetics, the rate at which people get into ketosis and start losing fat varies depending on several factors. Varying results: In terms of weight loss, the keto diet may work more effectively for some people than others.The keto diet has some other limitations that a person may wish to consider before they try it, such as: Scientists will need to conduct more studies to understand the potential long-term side effects and risks of the keto diet specifically. For example, a 2016 study found that people following low carb diets have higher levels of low-density lipoprotein cholesterol, which is a risk factor for heart disease.Īdditionally, the authors of a 2012 review concluded that a low carbohydrate diet that focused on animal sources of protein and fat increased the risk of type 2 diabetes and death. Low carbohydrate diets, in general, may have adverse effects. hypoproteinemia, or low levels of protein in the blood.Other potential risks of a high fat, high protein diet include: A person following the keto diet will need to ensure that they do not miss out on any nutrients as a result of changing their diet. Vitamin and mineral deficiencies can cause a variety of symptoms, ranging from mild to severe. As a result, they may need to cut back on foods that previously provided them with beneficial nutrients. However, the potential risks of any restrictive diet include vitamin or mineral deficiencies.Ī person on the keto diet needs to monitor their carbohydrate intake from all potential sources, including fruits, vegetables, and whole grains. Researchers do not know much about the long-term effects of the keto diet beyond the first 2 years. Learn about the potential benefits of the keto diet. They also require people to stick to the following nutrient ratios, based on a daily intake of 2,000 calories: Most keto diet plans limit the daily carbohydrate intake to 50 grams (g) or less. However, others use it to help manage certain health conditions, such as diabetes. Many people begin the keto diet because they wish to lose weight. It takes about 2–4 days for a person to reach the state of ketosis after starting the diet. The body turns the fat into ketones, which provide it with energy. Ketosis occurs when the body starts to break down fat due to a lack of blood sugar circulating the body. This metabolic change puts the body into a state of ketosis. The aim is to encourage the body to burn fat for energy instead of carbohydrates. The keto diet limits a person’s daily carbohydrate intake while increasing the amount of fat. Share on Pinterest If a person develops ‘keto flu,’ they may experience headaches.
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