Is Keto Diet For you ? The truth about the keto diet and whether ketosis is unhealthy
Learn how to get ketosis and how ketosis differs from dangerous ketoacidosis in this article. A must-read for anyone wondering, “Is ketosis unhealthy or even dangerous?”
A question I get asked more often: “Is ketosis safe or is the ketogenic diet unhealthy?”
If you’re just getting started with keto and haven’t really gotten through on ketosis, you may also be wondering if a low-carb high-fat diet and the condition of ketosis is safe.
When this question arises, most people draw their conclusions from what they heard from the next layperson or what they heard about ketoacidosis, which has nothing to do with food ketosis on a ketogenic diet.
It is time to get things right and shed some light on the confusion about the safety of ketosis.
What is Ketogenic Diet?
The ketogenic diet is a high-fat diet that has been particularly fashionable in recent years. However, it has been used for nearly a hundred years to treat certain pathologies, including epilepsy. The goal of this diet is to significantly reduce carbohydrate intake in favor of fat to provide ketosis. Beyond the significant weight loss, it has many health benefits.
Characteristics of the ketogenic diet:
- Very high-fat consumption (75% of imports))
- Protein intake unchanged
- Significant reduction in carbohydrate intake
- Causes unpleasant symptoms in the first few weeks (ketogenic flu))
- Rapid weight loss
- Ketosis would have many health benefits (increased energy, protection against certain pathologies, etc.).)
In this article, you will learn all about the myths and misunderstandings about following a low-carb keto diet, how to safely approach ketosis, and how it differs from fatal ketoacidosis.
Misunderstandings about ketosis
Common myths about ketosis
- The ketogenic diet causes heart disease
- Keto is not good for the kidneys
- Myth: You lose muscle in keto
- Myth: You don’t get enough fiber
Difference between ketosis and ketoacidosis
- Responsible ketosis
- Get into ketosis safely
- The “keto flu”
- How to avoid keto flu
Related Article: Keto Vs Paleo Diet: Which one is best for you
Misunderstandings about ketosis
There is a lot of false information that ketosis is said to be unhealthy or bad for you.
In this section, we will cover and explain the most common keto myths to help you clear up properly so that you can finally answer the question, “Is ketosis dangerous?”
Common myths about ketosis
The most common myths about ketosis as to why it is unsafe or unhealthy are mostly based on misinformation.
Here are some of the top myths surrounding ketosis and why it is said to be so dangerous or unhealthy …
#1 Myth: The ketogenic diet causes heart disease
You have been told that fat, especially saturated fat, can cause hardening of the arteries and heart disease.
However, according to the latest findings, the short-term health benefits of a high-fat diet have a positive impact on cardiovascular health ( 1 ).
The same study showed that compared to those on a high-carb, low-fat diet, the keto group had improved sleep and better cognitive function.
The ketogenic diet has also shown promising results in the treatment of obesity, high cholesterol, type 1 diabetes, type 2 diabetes, blood sugar levels and neurodegenerative diseases such as Alzheimer’s and Parkinson’s ( 2, 3 ).
#2 Myth: Keto is not good for the kidneys
You will often hear that high-protein diets can increase risk factors for kidney problems, and sometimes ketogenic diets come under this category.
The keto diet is not high in protein … it mainly focuses on healthy fats (like avocado, coconut oil, MCT oil, and olive oil) and a moderate amount of protein that won’t overload your system.
Read also: Keto protein myth: How much protein should you eat on a ketogenic diet?
(NOTE: Would you like to start a ketogenic diet? Download the free ketogenic food list as a PDF so that you have a complete overview of all foods that you can eat and which you absolutely must avoid in order to get into ketosis. You can find out more here !)
#3 Myth: You lose muscle in keto
If you keep your macros and your fat intake high and your protein consumption moderate – which in turn is the basis for a healthy ketosis state – muscle loss will not be a problem.
Your body will continue to burn ketones for fuel without focusing on your lean muscle mass.
Nutritional ketosis actually helps maintain muscle tissue and prevent it from being broken down ( 4 ).
#4 Myth: You don’t get enough fiber
There is a big misconception that you in complying with a just flesh and keto diet butter eating.
A properly performed ketogenic diet is not only sustainable for your short and long-term health, but also provides all the micronutrients that your body needs (even if certain food groups are removed from your diet).
Keto focuses on a healthy diet that includes lots of whole foods, green leafy greens, and salads, all of which are full of fiber.
Make sure you download our free list of ketogenic foods so that you always have the right foods for your keto diet success in the house.
Ketogenic diet negative effects
- Unpleasant side effects in the first few weeks (ketogenic flu))
- Low food diversity
- No deviation allowed
- Difficult to follow
- Little compatible with a full social life
- Recommendations and clarifications
Difference between ketosis and ketoacidosis
Ketoacidosis is one of the main reasons why people ask, “Is ketosis safe?”
Although the names are so similar, ketosis and ketoacidosis have big differences.
Here are the basic definitions:
- Ketosis is a natural process in which the body begins to burn ketones instead of glucose for fuel.
- Ketoacidosis is a dangerous metabolic condition that can occur in type 1 diabetics if they do not control their insulin levels and diet properly. This is also known as diabetic ketoacidosis or DKA ( 5 ).
DKA can also occur in diabetics who are sick. Either way, it contains an extremely high level of ketones in the blood that cause the blood to become acidic.
In contrast, ketosis is a sure shift in the way the body burns energy caused by changes in someone’s diet.
With a standard diet, the body’s energy source is carbohydrates (glucose). But with a very low-carb, moderate-protein, and a high-fat ketogenic diet, your body begins to switch from carbohydrates to fat (which is converted to ketones in the liver) and releases ketone bodies that are used as the main fuel source.
Ketosis is not only an endogenous function and safe, but also healthy in many ways, which is described below.
Contrary to the common keto myths mentioned above, there are many advantages to following a ketogenic diet and bringing the body into the state of ketosis.
Whether you’re just starting out on the ketogenic diet or have been following it for years, it’s always good to go the healthiest (and safest) way into ketosis.
The “keto flu”
The only “downside” to ketosis is the initial side effects that some people experience in the first 1-2 weeks when the body switches from glucose to ketones to gain energy.
This is often referred to as ” keto flu ” because it can cause flu-like symptoms such as:
- a headache
- Lack of motivation
- Confusion or brain fog
- Bad breath
It’s not uncommon to experience this the first time you start a ketogenic diet or after a cheat meal or carbohydrate cycle – your body burns this excess glycogen and switches back to burning fat and ketones as an energy source.
How to avoid keto flu
The symptoms of keto flu usually decrease after one to two weeks. Some people do not experience keto flu at all. However, for those who do, there are ways to reduce your risk of symptoms, including:
- Drink lots of water: It is important to stay hydrated. Drink about 500-800 ml of water in the morning – especially if you drink Bulletproof Coffee or black coffee that dehydrates you – and also drink water again and again throughout the day. This can help reduce headaches and other uncomfortable symptoms.
- Increasing salt intake: Your kidneys excrete more sodium on a ketogenic diet, so you could end up lacking nutrients. Try adding pink Himalayan salt to your dishes, drinking bone broth throughout the day, adding sea vegetables like seaweed to your meals, eating cucumber and celery, and eating salted nuts (in moderation).
- Consume enough calories and fat: Some people make the mistake of simply avoiding carbohydrates and not replacing them with something like fat, which leads to extremely low-calorie intake, which is bad for hormones and metabolic needs. Keep your calorie intake high and your brain will be supplied with many healthy, ketogenic-friendly fats.
- Exercise or Exercise: You may not feel like exercising or exercising while on your way to ketosis, but exercising regularly can help boost your metabolism, toggle the switch from carbohydrates to ketones for energy – what meaning fewer symptoms of keto flu.
- Test your ketone level: Make sure that you are actually already producing ketone bodies – and test your ketone level frequently to check whether you are and remain in ketosis.
Ketogenic diet benefits
- The positive points of the ketogenic regime
- The feeling of satiety
- No calorie restriction
- Good quality fat and protein intake
- Rapid weight loss
- Potential positive effect on blood lipid levels
Ketogenic diet long term effects on health and does the ketogenic diet last for a long time?
The ketogenic diet specific to weight loss has no time-limited duration. it is more a lifestyle than a fixed-term diet. When used in the therapeutic field, the duration of the ketogenic diet varies from a few weeks to several years depending on the results obtained.
Ketogenic diet list of foods
Foods that are permitted in significant amounts in the plant diet are:
- Vegetable oils
- Lemon juice
- Vegetables poor in carbohydrates (spinach, lettuce, kale, etc.)
- Hard cheese (100 g/day))
These are the permitted foods, but to be consumed in moderation, are:
- Coffee without sugar
- Whole milk
- Strong alcohol
- Whole milk yogurt
- Vegetables with higher carbohydrates (except carrots, beetroot, sweet potatoes, peas, and corn))
As a large amount of fat is ingested every day, it is important to remember the type of fat consumed. It is advisable to limit the consumption of omega-6 fatty acids which in excess, have a pro-inflammatory effect. The main sources of omega-6 are soy oils, grape seeds, corn, safflower, wheat germ and sunflower. We must, therefore, limit the consumption of salad dressings, salad dressings and mayonnaise made with these oils.
The consumption of monounsaturated fats (olive oil, avocado, nuts) and saturated fats (fat cuts, dairy products rich in fat) are recommended. The use of coconut oil is recommended because it contains fats that are easily transformed into ketones. Finally, the consumption of omega-3 in fatty fish, flax oil and rapeseed, chia and nuts, hemp and flax seeds should be sufficient.
The ketogenic diet is relatively restrictive, many foods are prohibited because they prevent the organism from remaining in the ketosis state.:
- Sugar products
- Baked goods
- Leguminous crops
- Fruit (excluding berries)))
- Sweet vegetables (beet, corn, carrots, etc.))
- Soft cheese
- Curd cheese
- Soft drinks
- Honey, jams, syrup
- Fruit and vegetable juices
- Sweet Sauces
- Milk or yogurt-based on vegetable beds (soya, almonds, etc.))
- Flavoured yogurt
- Sweet fruit Compotes
What to eat in the ketogenic diet?
Typical Menu of a day
- Omelettes with 2 eggs and ½ cup spinach and mushrooms
- 100 g of stewed rhubarb
- Roast beef (150 g)
- Green salad (100g) and grated red cabbage (50g))
- 5 black olives
- Salad dressing (2 to 3 tbsp.)
- Snack: black (50g) and gouda cheese (40g))
- Salmon (200 g)
- Asparagus (100g)
- Green salad (50g)
- Dressing (1 to 2 tbsp.)
- 1/2 avocado
- Hard cheese (40g)
- 1/4 cup almonds
Conclusion: The opinion of the dietician on “is keto diet bad for you?”
Now that the main myths and misunderstandings have been dealt with, you can see for yourself that ketosis is absolutely safe and healthy if you follow a well-planned whole-diet ketogenic diet.
Following a balanced keto-friendly diet plan, carbohydrate control and a healthy lifestyle will keep you in ketosis, which will help your body work optimally and burn more fat, as well as improve your health in many areas.