The UGLY Truth About Ketogenic Diet Nobody Tells You!
Breaking down of muscle tissue is just one of the many dangers of ketogenic diet. So if you were planning to go on one, we suggest you first read THIS!
People are usually so attracted by the idea of rapid weight loss while on Keto that they forget about the dangers of ketogenic diet. Going Keto has earned its reputation for being a super fast weight loss method. But it is not for everybody.
A ketogenic diet in simple terms is reteaching your body to run on fat instead of sugar which is the by-product when your body breaks down carbohydrates like rice, bread and noodles.
So to get your body into ketosis you have to go into great lengths to give up carbs and sugar. If you’re setting your mind to shed those extras, say goodbye to all the cakes, desserts and ice cream. NO chips, no artificial flavouring, no grains Goodbye. Forgoing grains, fruits, and any sugars, real and artificial, is a whole new level of self-restraint, though.
But it’s part for the course for the ketogenic diet, a high-fat, low-carb eating plan attracting a lot of attention these days. “The keto diet is a calorie-reduced diet plan that focuses on eating most of your calories from fat, a moderate amount of protein, and only 20 or so grams of carbs per day—that’s about the amount in one apple,” Julie Upton, R.D., a registered dietitian tells Women's Health.
1. Rapid Weight Loss
Basically, the keto diet works by changing your body’s primary fuel source. “When you eat foods containing carbs, your body stores the excess carbs in your muscles as glycogen to use as energy, along with some extra fluid,” explains Victoria Lindsay, R.D., a registered dietitian in Washington, DC to the glossy.
Then, when you greatly restrict your carb intake, your body dips into your muscles’ glycogen stores for energy. When those are used up, you lose the fluid that was stored along with the glycogen as well. That leads to pretty rapid fat loss at first—even though it’s mostly “water weight,” Lindsay adds.
2. And Muscle Loss
As you continue to eat this way, your body will enter into ketosis. You will start burning stored fats as fuel, leading to further weight loss. But while you’re losing fat tissue, you will usually lose some muscle tissue as well. “This is because carbohydrate plays a major role in muscle synthesis,” Lindsay says.
“While protein gets all the credit for building and repairing muscles, numerous studies have shown that adding in carbohydrate along with protein after a workout results in more muscle growth and better recovery,” she further adds.
What's more: If you aren’t eating enough calories, your body will respond by breaking down muscle tissue—not good! “Muscle tissue helps keep our metabolisms revved and our bodies strong and healthy,” Lindsay explains.
3. Low Energy levels
Feeling lethargic? It’s not all in your head. “As your body adjusts to this switch in fuel sources, it won’t be as efficient at tapping into its energy sources, causing fatigue,” explains Mike Roussell, Ph.D., professor of nutrition at Penn State University and author of The MetaShred Diet.
Another source of initial fatigue is calorie restriction, so when you’re starting a very low-carb diet, make sure you’re eating enough calories at first, he recommends. “It just takes some time for your body to adapt to this new physiological ‘normal.’”
4. Flu Symptoms
Another unfortunate cost of rapid weight loss: the dreaded 'keto flu,' which often crops up in the first few weeks. You may experience headaches, have trouble focusing, feel nauseous, have trouble sleeping, and more.
Pro tip: Eat a relatively low-carb diet for a couple weeks before fully committing to keto. Upton suggests this can help your body prepare for ketosis. Either way, the 'keto flu' should only last a few days.
Another side effect of a keto diet is digestive distress—think bloating, gas, and constipation. The culprit: You may not get enough fiber in your diet when you’re avoiding foods like fruits, (starchy) veggies, whole grains, and legumes, Lindsay says.
To combat these issues, try to stay active (do low-intensity workouts if your energy is flagging) and make sure you’re drinking plenty of fluids. Roussell also recommends taking a fiber supplement and eating more high-fiber veggies.
6. Increased Cravings
“Some people might experience initial carbohydrate cravings due to a blood sugar response from a lack of carbs,” Lindsay says. “Others may find themselves wanting to eat something they aren't allowed to have simply because it's so-called ‘forbidden.’”
The good news: These cravings tend to go away or improve after a few weeks, although it does depend on the person, Lindsay adds. Even better news: Some people may not experience hunger pangs or cravings at all, since large amounts of proteins and fats tend to be very satiating.
7. Bad Breath
When your body creates ketones, it excretes them in a variety of ways, Roussell says. One way is through the lungs. The most readily excreted ketone is acetone, which has a 'fruity' taste and is the main culprit of bad breath on a very low-carb diet.
Sugar-free breath mints and flavored water (and of course, your toothbrush!) are your BFFs in this case.
8. Leg Cramps
The hormone insulin stimulates your kidneys to retain sodium, so when you go on a very low-carb diet your insulin levels will be very low, Roussell explains.
Insulin is thus no longer stimulating your kidneys to retain sodium, which can lead to leg cramps. You're also not eating much fruit (if any), which contains potassium and other nutrients which can help to mitigate cramps.
Your body should eventually adjust to the lower sodium levels, but you can also ask your doctor about taking supplements to help mitigate these issues, he says.