The ketogenic diet was first used to treat epilepsy in 1921. This allowed it to enjoy a place in the medical world as a therapeutic diet for the next decades. It was only in recent years that keto reemerged as a formula for weight loss, which has been shown to be effective - but not in all cases.
Positive short-term effects of the ketogenic diet have been widely reported according to 2022 research published in StatPearls. However, long-term compliance is low and is also noted to be a significant issue alongside the diet's long-term effects. Long-term adverse effects can include hepatic steatosis, hypoproteinemia, kidney stones, and vitamin and mineral deficiencies. Researchers also admit that the long-term health implications of the ketogenic diet are not well known due to limited literature.
It is important to properly caution against the possible implications of using keto for weight loss. In this article, we go over what the existing literature tells us about the ketogenic diet, as well as possible alternatives.
Dangers of ketogenic diets
Other low-carb diets focus on protein, while keto diets center on fat. This aims to force your body to switch to using ketones for fuel, instead of glucose from carbohydrates. Burning fat thus becomes a possible outcome. However, the process is tricky and unnatural for the body. Your depleted carb stores may shock your system, causing you to experience flu-like symptoms such as dizziness and fatigue.
Some are able to overcome these initial symptoms as their body adjusts in the following weeks. However, the process may continue to stress your internal organs. A 2021 review in Frontiers notes that keto diets damage the kidneys and could lead to heart disease, as well as have the potential to be fatal for those with pre-existing conditions like pregnancy or kidney disease.
That's because staples of the keto diet, like meat and cheese, can cause your blood and urine to become more acidic, and the carb restriction can make it difficult to meet your daily fiber needs. This can contribute to dangerously low blood sugar.
The review thereby posits that the possible long-term risks of the keto diet outweigh its possible benefits. Thus, it's critical that dieters look towards weight loss alternatives that are healthier in the long run.
Healthy weight loss
It's important that everyone has a comprehensive understanding of their bodies before partaking in any restrictive diets. Your individual body and nutrition conditions will be the deciding factor as to whether weight loss will be effective for you.
Everyone has different goals, which is why a personalized diet, rather than a one-size-fits-all solution like keto, can secure more sustainable results. In doctor-recommended weight loss programs, dietitians and nutrition scientists collaborate with the individual in assessing their health status and weight goals. This helps them provide a personalized nutrition plan that allows an individual to create healthy habits and a healthy relationship with food, which will ultimately help them obtain their weight goals over a longer period.
Weight loss diets can be supplemented with exercise as well. This helps to preserve and build muscle mass while also increasing your metabolic rate. Remember to consult your dietitian as this will be an important factor to consider in your overall program. Diet and fitness professionals can help you craft a personalized training plan to ensure that you are still meeting your nutritional recommendations and not excessively burning calories.
Individuals who hope to achieve healthy weight loss on their own can look towards an initial consultation with medical experts to determine any pre-existing conditions. Afterwards, you can start researching flexible and nonrestrictive diets with scientific evidence. The Mediterranean, DASH, and flexitarian diets are annually ranked among the best diets by the US News and World Report, which has consistently ranked keto diets as one of the worst. Individuals can look towards these regimens for inspiration before tailoring a program for themselves, making safer weight loss with fewer risks of health complications more achievable.
If you enjoyed this article, you might also like our recent piece on intermittent fasting, another popular but flawed weight loss method.
