Table of contents:
- Various dangers of the keto diet that may occur
- 1. Weight loss quickly
- 2. Not feeling “well” in body
- 3. Muscle shrinks
- 4. Blood sugar levels drop
- 5. Cramps in the legs
- 6. Indigestion
- 7. Bad breath
The ketogenic diet or the keto diet is a diet that makes you severely limit your carbohydrate intake. As a substitute, increase the intake of protein and fat. Although many say that this ketogenic diet is powerful enough to lose weight, you should first know the dangers of this diet. Then, what are the dangers of the keto diet to watch out for?
Various dangers of the keto diet that may occur
Actually the ketogenic diet is specifically for people who have epilepsy disorders. People with this problem have difficulty digesting carbohydrates in the body, so their intake is very limited.
However, currently the ketogenic diet is actually being adopted as a diet for weight loss. Yes, strict carbohydrate restrictions make you have to eat more protein and fat than usual. In fact, the carbohydrate intake allowed in this diet principle is not less than 30 percent of the total daily calories.
Of course, adopting a ketogenic diet can interfere with digestion and bodily functions, and can even cause various health problems. Here are the dangers of the keto diet that you should be aware of.
1. Weight loss quickly
Basically, people on the keto diet really want to lose weight. Indeed, weight loss will occur if you do this diet. This is because carbohydrates, which are the main source of energy, are very small in number in the body. This is what makes you lose weight over time.
But don't be happy just yet. Losing weight is not a sign that your body is healthy. This weight loss usually doesn't last long and is only temporary. Why? Because at first the body loses its main energy and eventually uses fat as an energy reserve.
So, as long as you apply a ketogenic diet, the foods you eat are protein and fatty foods. Yes, the more fat you consume, the more it piles up in the body. Over time, the weight will increase again.
2. Not feeling “well” in body
In the first few weeks, people on the keto diet will usually experience flu symptoms. This condition is called the keto flu and will last for several days. You may experience several symptoms, such as headache, fatigue, runny nose, and nausea.
This condition is due to the body adapting due to losing its main energy source. The brain also does not function properly because it does not get its food, which is sugar. Therefore, this diet will cause headaches, feeling tired, and the body feels bad.
3. Muscle shrinks
When the body goes into ketosis, which is burning fat for energy. But it can also cause you to lose fat tissue and shrink muscle. Quoted from Women's Health, Victoria Linday, a dietitian in Washington revealed that carbohydrates play an important role in building muscle.
When assisted by protein, the recovery process of damaged muscle cells will occur more quickly. Doing a keto diet might cause muscle tissue to shrink or even break if you don't have enough calories.
4. Blood sugar levels drop
In addition, the body's adaptation to the keto diet can cause symptoms of hypoglycemia, which is a health problem when blood sugar levels are below normal limits. Hypoglycemia can cause a person to have difficulty concentrating, tired quickly, abnormal heartbeats, sleep disturbances, and experience anxiety syndrome.
5. Cramps in the legs
Another danger of the keto diet is cramps in the legs. This is often associated with dehydration and mineral deficiency in the body, one of which is sodium. When on a keto diet, insulin levels become so low that they can't stimulate the kidneys to retain sodium. Even though it is a simple annoyance, the feeling of cramping can be very annoying.
6. Indigestion
Common side effects that often occur due to the keto diet are indigestion, such as flatulence, frequent gas, or constipation. This happens because the body doesn't get enough fiber from certain fruits, grains, and vegetables. In some cases, there are also those who experience diarrhea.
7. Bad breath
When on a keto diet, the body that processes ketones (substances that are produced from fat metabolism) increases acetone in your blood, sweat, urine, and also through your breath. Mainly this will cause bad breath.
Therefore, if you intend to go on a ketogenic diet, you should consult your doctor and nutritionist. This is to prevent the dangers of the keto diet from happening to you. That way, the medical team will know the exact condition and the right diet for you.
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