The Hidden Risks of the Keto Diet: What You Need to Know
In recent years, the ketogenic diet has surged in popularity for its promise of rapid weight loss. However, a new study reveals three significant side effects associated with this high-protein regimen.
In today's fast-paced world, many are eager to shed excess pounds quickly. One of the more popular approaches is the high-protein, low-carb ketogenic diet, commonly known as 'keto.' Yet, a new study has discovered three potentially harmful side effects linked to this diet.
Before diving deeper into these effects, it is essential to note that any unbalanced diet can lead to various side effects.
Research conducted at the University of Pennsylvania, published by the American Heart Association (AHA), found that the keto diet, which promotes the consumption of animal proteins exclusively, may lead to three primary issues: kidney stones, nausea and vomiting, and insomnia.
Let's start with insomnia
A comprehensive article weighing the 'pros' and 'cons' of the ketogenic (keto) diet explains that consuming large amounts of animal protein can induce a sense of fullness, making it easier for the body to lose weight, as it no longer craves carbs and sugars. However, the downside is significant fatigue and insomnia that can result. Many individuals find it challenging to adhere to this diet due to its tendency to 'tire' the body quickly. Those who consume large amounts of animal meat often feel perpetually fatigued.
Kidney stones
Excessive levels of animal protein can burden the kidneys, quickly leading to the formation of kidney stones.
Nausea, vomiting, or as it's technically known: the Keto Flu
Falling under the umbrella of 'Keto Flu' symptoms are issues like nausea, vomiting, acetone breath, headaches, and general weakness, resulting from increased acidity levels in the blood.
Now, the big question: How much protein should you consume daily?
Of course, this depends on one's age, gender, weight, and lifestyle—whether they are physically active or not. Currently, the guideline is 0.8 grams per kilogram for a healthy individual. There are those who argue that a physically active person should consume significantly more protein—around 1.2 to 2 grams per kilogram.
In any case, the general advice is that pregnant and nursing women, as well as individuals who are not in good health, must consult with a doctor and make informed decisions regarding such diets.
