Photo: Vanessa Ray

What are the downsides to a keto diet?

Three cons Giving up whole grains, beans, fruits and many veggies can cause nutrient deficiencies and constipation. Common short-term side effects include fatigue, headache, brain fog and upset stomach, aka “keto flu.” Long-term health risks include kidney stones, osteoporosis and liver disease. More items... •

theportlandclinic.com - The keto diet: pros, cons and tips - The Portland Clinic

What weight comes off first?

The first place men typically lose weight is the belly, while women tend to lose weight all over, but hold onto weight in their thighs and hips,...

Last updated Oct 11, 2018

What should I eat when I feel sleepy?

Foods That Beat Fatigue Unprocessed foods. Fruits and vegetables. Non-caffeinated beverages. Lean proteins. Whole grains and complex carbs. Nuts....

Last updated Jun 16, 2021

Promotion

The ketogenic or “keto” diet was originally developed to help manage epilepsy. Now it’s the latest weight-loss fad. The diet flips the balance of carbs and fats that are traditionally recommended for good health, like so: USDA GUIDELINES: 55% Carbs 20% Protein 25% Fat KETO DIET: 5% Carbs 20% Protein 75% Fat

If you’re considering this diet, here’s some food for thought.

The idea behind the diet

Carbs are the main source of fuel for your body and brain. On the keto diet, however, carbs are severely restricted to force your body to find fuel elsewhere. It does that by breaking down fat into compounds called ketones, which it uses for fuel. In this state, called ketosis, your protein balance is very important — too much protein can stop ketosis, but too little will make you lose lean muscle mass. This diet is not recommended for you if you have a disease of the pancreas, liver, thyroid, kidney or gallbladder, if you have a history of kidney stones or eating disorders, or if you’ve had your gallbladder removed. Otherwise, if you’re thinking about it, consider this:

Three pros

Many people do lose weight, and some studies find that people feel less hungry while in ketosis. Some research suggests potential benefits for controlling blood sugar and improving insulin sensitivity. The diet cuts out nearly all processed foods, which is always a good thing.

Three cons

Giving up whole grains, beans, fruits and many veggies can cause nutrient deficiencies and constipation. Common short-term side effects include fatigue, headache, brain fog and upset stomach, aka “keto flu.” Long-term health risks include kidney stones, osteoporosis and liver disease. Other risks are unknown, since no long-term studies exist. Many people have trouble sticking with such a restrictive diet (it ranked nearly last on the U.S. News 2018 list of “Easiest Diets to Follow”). For others, its rigid nature can lead to obsessive and disordered eating.

Three tips, if you choose to try it

What foods have no carbs?

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent,...

Last updated Nov 11, 2022

Is hummus a umami?

Hummus has a creamy, melt-in-your-mouth texture, and instead of distinct chickpea flavors, it oozes with rich umami flavors — pleasant savory...

Last updated Aug 21, 2022

Promotion

Why diabetics should not do keto?

The keto diet has some side effects that are worth knowing about, too: Hypoglycemia: Though the diet can lower A1c levels, that may mean you're at a higher risk of blood sugar that dips too low, especially if you're also taking medicine for your diabetes.

webmd.com - The Keto Diet for Diabetes - WebMD

If you’re insulin resistant -- which means you have higher blood sugar levels because your body isn’t responding properly to the hormone insulin -- you could benefit from nutritional ketosis, because your body will need and make less insulin. There are fewer studies looking at the keto diet for people with type 1 diabetes. One small study found that it helped people with type 1 lower their A1c levels, but we need a lot more research to get the full picture of the diet’s effects. Keep in mind that most studies have only looked at the short-term results of the keto diet. It’s unclear if it works as a long-term way to manage your diabetes. If you decide to try the keto diet, be aware that it may be hard to stick to. The very low amount of carbs in the plan is a big change for many people. It also can make you feel tired for a few weeks until your body adapts. To make it a success, it’s a good idea to make a meal plan you can follow, including keto-friendly meals and snacks to keep on hand.

Why am I gaining on keto?

People who consume too many calories may gain weight, even if they are in a state of ketosis. High fat foods tend to contain many more calories...

Last updated Aug 27, 2022

How many pieces of bacon on keto?

Eating at least three strips of bacon daily when on the keto diet adds about 2000 milligrams of natural sodium to your normal daily intake. That...

Last updated Oct 3, 2019

Promotion

Who should not do ketosis?

Considering these risks, people who have kidney damage, individuals at risk for heart disease, pregnant or nursing women, people with type 1...

Last updated Nov 21, 2022

Promotion

Should you eat cottage cheese everyday?

Is It OK to Eat Cottage Cheese Every Day? Yes, cottage cheese can be part of a healthy diet every day. If you're sensitive to dairy, look for a...

Last updated Jan 15, 2018