The keto diet is not without its downsides. There is no nutrition plan with prescribed meals, but the high proportion of fat and protein can lead to indigestion, tiredness and even vomiting in the initial phase. In addition, many people who follow a ketogenic diet smell of acetone.
There is also a risk of ketoacidosis, i.e. acidification of the blood by ketone bodies. This can be life-threatening! The risk of cardiovascular disease also increases if you eat too much saturated fat. Because these usually also increase the cholesterol level.
The high-fat and protein-rich diet can also put a strain on the liver and kidneys. Inadequate intake of vitamins and minerals can lead to further deficiency symptoms.
A ketogenic diet also sometimes alters your body’s water and mineral balance. Therefore, it may help to add extra salt to your meals or take mineral supplements. Don’t do this on suspicion, but talk to your doctor or a nutritionist about it.
The ketogenic diet is very strict because, proponents theorize, even a single “day of sin” breaks ketosis and negates the effectiveness of the diet. However, it is precisely this propagated effectiveness that is difficult to prove scientifically. Reliable statements on the effectiveness are only made very cautiously.
Risks of the Keto Diet; Tips for everyday life
- If you decide to go on a ketogenic diet, there are a few tips that can make it easier to incorporate into your daily routine.
- Start with a moderate, low-carb diet so your body gets used to burning more fat.
- Eat your fill, at least at the beginning, so that your body is not subjected to too much exertion and adjustments at once.
- Plan your meals days in advance and cook for yourself as often as you can. If you are short on time during the week, you can prepare some dishes ahead of time and freeze them.
- Bring your own food to the canteen or friends’ house to avoid disrupting ketosis.
