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What is the downside of 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.

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

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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

How much weight can a woman lose on keto in a week?

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How long should I fast after cheating on keto?

Overall, you can get back into ketosis as soon as 12-16 hours after your last cheat meal (with the help of fasting and exercise) or it can take as long as it did when you first started keto. If you'd like to get a better understanding of ketosis, check out our recent article on the topic.

ruled.me - If I cheat, how long will it take to get back into ketosis? - Ruled Me

It depends.

How long have you been in ketosis for before your cheat meal/day? What did your cheat meal/day consist of? Do you exercise regularly? Did you quickly get into ketosis when you first started keto dieting? Will you be intermittent fasting? Did you drink alcohol or beer?

Your answer to these questions impacts how long it will take you to get back into ketosis. In general, you will probably be back in ketosis within the next 24 to 48 hours if one or more of the following applies to you: You were in ketosis for around a month or longer before cheating on the diet. You are doing an extended intermittent fast (>16 hours) beginning after your last cheat meal.

You exercised on the day of and/or after your cheat day.

You got into ketosis quickly when you first started the keto diet.

You didn’t go too far over your carb limit with your cheat meal. On the other hand, if you haven’t even had a chance to adapt to keto yet, you are sedentary, you had multiple cheat meals, and/or your body struggled to adjust to keto dieting at first, then it may take you longer than two days to get back into ketosis. Keep in mind that these estimates are based on theory and should be used as a framework to understand what factors matter when it comes to getting into ketosis as quickly as possible after a cheat meal/day. Overall, you can get back into ketosis as soon as 12-16 hours after your last cheat meal (with the help of fasting and exercise) or it can take as long as it did when you first started keto. If you’d like to get a better understanding of ketosis, check out our recent article on the topic.

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