Will Keto Diet Cause High Cholesterol – It’s simple: Cut the carbs, increase the fat, and you’ll be well on your way to a highly effective weight loss diet.
However, as with any major dietary change, significantly limiting your carbs will increase your risk of certain short- and long-term side effects — some of which go away with minor adjustments, while others give you a clue that keto isn’t. t a healthy diet for you.
Will Keto Diet Cause High Cholesterol
To clear up any confusion about the risks of the keto diet, let’s take a closer look at what to expect from this nutritional approach. In this article, we’ll explore the many risks and dangers of a keto diet, find out how to prepare for it, and make the necessary changes for optimal results.
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The keto diet is safe for most people. However, keto can come with an increased risk of digestive issues, nutrient deficiencies, fatigue, reduced LDL cholesterol levels, and kidney stones if not followed properly.
Those with specific health conditions, including cardiovascular disease, hypothyroidism, diabetes, chronic kidney disease, or a history of disordered eating, should consult their healthcare provider before adopting a keto or low-carb meal plan.
In the following sections, we’ll take a closer look at short-term keto risks, potential dangers, and how to address them.
Keto dieting causes significant changes throughout the body that can be both positive and negative. Depending on a variety of factors, including your current health, genetics, activity level, and medications, you may be at greater risk for adverse effects from implementing the keto diet.
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While the potential risks and dangers are minimal and insignificant for most people, a select few have an increased risk of long-term adverse effects, making the keto diet an unhealthy option for them.
To make this information more accessible, let’s break down the potential dangers and risks of keto diets into three categories:
This section lists the most common complaints and struggles keto dieters will encounter. In most cases, these risks can be easily addressed and completely eliminated. Below is an image for a quick look at the short-term risks of a ketogenic diet and how to remedy it. If you want to read more about the risks or solutions, scroll down for an in-depth explanation of each.
Since keto is such a vastly different diet than what most people follow, it can be difficult (at first) to stick to it. For example, in one study, more than half of the participants stopped following the diet before the study was completed.
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Unfortunately, it’s all too common to start a new diet, get results, and eventually fall back into old eating patterns and gain the weight back. To prevent this recurring effect from happening to you, try looking at your new nutritional approach from a long-term perspective.
Can you stick with your diet for as long as you need to without adding too much extra stress to your life? Can you control your food intake and maintain your long-term results?
I’ve found that your chances of sticking to a certain diet increase significantly if you (1) learn the key principles behind changing your body composition and use them to dictate your decisions and (2) change your eating environment and eating habits in a way that make it easier for you to stick to your diet plan.
If you want to learn more about what it takes to lose weight and keep it off, read these two articles:
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When you first start restricting carbs, you may experience intense hunger and cravings that can trigger fantasies about eating fries and ice cream.
Once you’ve been keto for a few days, you may notice a new smell coming from your mouth that smells like overripe fruit or nail polish remover. This is an unfortunate side effect of ketosis that occurs when acetone (i.e., the main ingredient in nail polish remover) is created as a by-product of ketone production. Unfortunately, your body can’t do much with the acetone it makes, so most of it is excreted with every breath.
While this may put people off, it also gives you a clear sign that you’re on your way to reaping all the benefits of keto and ketosis. As your body continues to produce ketones, it will become more efficient at creating and using the energy-shuttling ketone bodies, beta-hydroxybutyrate and acetoacetate, which will help lower acetone levels and normalize your breath. In the meantime, while your body is adjusting to ketosis, make sure you have breath freshening gum or spray you can use throughout the day to cover up keto breath (if you have it).
The keto diet causes glycogen loss and low insulin levels, two of the many factors that help us retain water and minerals.
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This is the main reason why people tend to lose weight so quickly during the first week of keto. Restricting carbs will cause glycogen and insulin levels to drop, causing your body to lose pounds and pounds of water weight.
If you are not aware of your fluid and mineral intake, you may experience dizziness, nausea, cramps, headaches, gastrointestinal issues and other symptoms of the keto flu. Fortunately, these symptoms can be prevented by drinking plenty of water and replenishing minerals.
In addition to rapid water loss, sodium and potassium are typically excreted faster as you also adjust to keto. This can cause fatigue, dizziness, headache, constipation and cramps. You can replenish your electrolytes (this is our favorite) to help combat these symptoms.
To ensure you get enough potassium, include avocados and leafy greens like spinach in your daily diet. Sprinkle some unrefined salt on every meal and in your water to replenish your sodium levels as well. Some ketogenic dieters suggest getting at least 5 to 7 grams of salt per day (one teaspoon to one and a half teaspoons per day) during your first week on the ketogenic diet.
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Magnesium is another essential mineral that can make your transition into ketosis much easier. Although you don’t lose magnesium while restricting carbohydrates, many of us are still deficient in it. Just add some pumpkin seeds, almonds and spinach to your diet to get a decent dose of magnesium.
To help you meet your magnesium and potassium needs, you can also supplement with magnesium glycinate and potassium gluconate.
The keto diet cuts out many common foods that serve as good sources of vitamins and minerals, so if you’re not careful, you may be at risk for micronutrient deficiencies.
To avoid these deficiencies, make sure you eat a variety of keto-friendly meats, poultry, seafood, dairy products, eggs, and vegetables. Some of the keto foods with the most micronutrients include eggs, low-carb veggies, seafood, and organ meats like beef liver.
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For more specific information on how to meet your vitamin and mineral needs while on the keto diet, check out our comprehensive guide to micronutrients. In this guide, you’ll learn how to meet your micronutrient needs with keto foods and how to track your intake.
With a dramatic increase in fat and reduction in carbohydrates, many people may experience small intestines, diarrhea or constipation. This is relatively common during the first week of the keto diet and usually passes on its own.
However, if your digestive problems show no signs of improvement after a week, try one or more of the strategies below that apply to your situation:
If you want to read more about the possible short and long-term effects of a ketogenic diet, click here.
Side Effects Of The Keto Diet
Now that we’ve covered the short-term risks of a keto diet and how to avoid/remedy them, let’s take a look at the dangers of keto for people with certain conditions.
The keto diet restricts carbohydrates so much that anyone taking blood sugar-lowering medications or who has type 1 or type 2 diabetes should consult their doctor before making such a serious dietary change. As the body adjusts to a low-carb diet, medication dosages and treatment plans will need to be reviewed and blood sugar levels carefully monitored.
Not working closely with your doctor as you change your diet puts you at risk for hypoglycemia (dangerously low blood sugar levels).
Ketoacidosis is a serious problem that can become fatal, but it is (in most cases) preventable. It occurs when blood sugar and ketone levels are too high at the same time. As a result, common ketoacidosis symptoms such as vomiting, abdominal pain, dehydration, hyperglycemia, hypotension, tachycardia, and drowsiness may occur.
Keto Frequently Asked Questions [faq]
Ketoacidosis almost always occurs when a person with diabetes (type 1 or type 2) is unaware of their blood sugar levels. Therefore, the best short-term prevention strategy is to monitor blood sugar levels and take diabetes medications if necessary.
For those of you concerned about getting ketoacidosis in the future, don’t worry. You can completely prevent ketoacidosis by making simple lifestyle adjustments and sticking to your treatment plan. For an in-depth look at
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