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Keto Diet And Its Demerits

Written and reviewed by
Dt. Apeksha Thakkar 91% (7284 ratings)
BSc - Food Science & Nutrition, PGD in Sports Nutrition and Dietitics , Diabetes Educator, Translational Nutrigenomics
Dietitian/Nutritionist, Mumbai  •  14 years experience
Keto Diet And Its Demerits

Ketogenic diet is a low carb-low protein-high fat food regime. It is also known as a keto diet. There are many positive fallouts of following a keto diet. Since the amount of carbohydrate is very low in this type of diet, the liver is not able to produce glucose to fuel the body parts.

In such a condition, the liver undergoes a process known as ketosis and produces ketones which supply energy to different body parts. The process of ketosis makes use of fat. Thus, ketosis can burn up a very high amount of fat and bring down obesity. The ability of a keto diet to bring down fat is well recognized.

However, there are some demerits of such diet too. One needs to recognize the demerits of such a diet before jumping to a conclusion.

There Is a Risk of Malnutrition

An adult need at least 250 to 300 grams of carbohydrate per day. The body needs this amount of carbs to produce glucose and supply that to various tissues of the body. If a person follows the keto diet, the carb intake gets severely restricted. Carbohydrates in all forms such as whole grains, potatoes etc. can be reduced to an amount that is equivalent to just two pieces of bread a day. This can result in malnutrition.

There Is a Risk of High Cholesterol

If the person is genetically predisposed to getting high blood cholesterol, the keto diet will only add to it. So, for people with a genetic inclination for high cholesterol, keto diets can be deadly.

Adaptation Period Is Difficult

Since keto diet is vastly different from a normal diet, one needs to go through the adaptation process before starting on such a diet. This period is fraught with difficulties. People may have flu like symptoms such as nausea, headache, fatigue etc. as he/she advances with the plan of having only a keto diet. People may also suffer from a lack of minerals, which is a result of carbohydrate restrictions. All these symptoms make it a difficult time to get through.

Face Gastrointestinal Issues

As part of adopting a keto diet one needs to increase fat intake dramatically while cutting down carb intake drastically. This may precipitate gastrointestinal issues like diarrhea, constipation etc. This can go on until the body gets adapted to a new kind of diet. All gastrointestinal organs like gallbladder, liver, pancreas, etc. need to adapt to the diet. These organs need some time to do that. In the meantime, a person may suffer from nausea and other difficulties.

Going to Social Gatherings May Become Difficult

The keto diet puts so much restriction on foods that one can eat hardly anything at social gatherings like in parties. It can really get vexatious to have friends and relatives answer about the self-imposed dietary restrictions.

In case you have a concern or query you can always consult an expert & get answers to your questions!
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