Despite its widespread acceptance as a weight-loss strategy, the keto diet isn't without its drawbacks. The high-fat, low-carbohydrate diet has its downsides, too. In addition to a lack of long-term research on the effects of keto on conditions like diabetes and high cholesterol, the keto diet can cause unpleasant and even dangerous side effects in the short term. In this article, we have jotted down some major reasons to avoid the keto diet. So let's know about them.
What is Keto Diet?
A ketogenic diet aims to consume a lot of fat so that your body gets used to using it as fuel. For most people on a keto diet, the goal is to get about 60–80% of their daily calories from fat, 15% from protein, and less than 10% from carbs.
The idea behind a keto diet is that if you fuel your body with mostly fat and limit the number of carbs you eat, you may lose weight, get your insulin levels under control, and lower the signs of inflammation in your body.
When you cut back on carbs, your body goes through a process called "ketosis," in which it makes ketones from fat. The body makes ketones so that it can get energy from them instead of glucose from carbohydrates.
Also read: How is Keto Diet Helpful for Women
Top Reasons to Avoid the Keto Diet
Here are some of the major reasons to avoid the keto diet:
1. Long-term cutout to carbs can cause heart rhythm problems
The American College of Cardiology has shown that low-carb diets make people more likely to get atrial fibrillation (AFib). This is one of the major reasons to avoid the keto diet, which includes consuming fats and avoiding carbs.
The study looked at the medical records of almost 14,000 people over 20 years. It found that people who get a low percentage of their daily calories from grains, fruits, and starchy vegetables are much more likely to get AFib. This condition makes the heartbeat in a strange way and makes people five times more likely to have a stroke or heart attack than the average person.
Even though the research shows a link between carbs and AFib, it doesn't show a clear link between cause and effect. More research needs to be done to find out if cutting carbs can hurt the health of your heart.
2. Negative effects on exercise ability
The ketogenic diet is based on the premise that the body benefits from using fat as its primary energy source instead of carbs. If you're a more active person, you may be able to reap this benefit.
During periods of physical activity, the body prefers to burn carbohydrates and store fat as fuel. This is due to the fact that burning carbohydrates uses less energy than burning fat.
Physical performance and exercise capacity can be harmed if you don't give your body enough carbohydrates to keep up with energy demands while breaking down fat. Because of this, the keto diet may not be an ideal long-term solution for athletes or people in physically demanding occupations. This is among the top reasons to avoid the keto diet.
Also read: Dairy Products to Include in Keto Diet
3. People with problems with gallbladder should avoid a long time consumption of fats
The bile is produced inside the liver, which is stored and concentrated in the gallbladder. Fat metabolism relies on the presence of bile. People who eat a high-fat diet may have an increased risk of developing gallbladder disease (GBD).
If your gallbladder has been surgically removed, you may have difficulty digesting all the fat you consume on the keto diet. You'll notice weight gain, bloating, and other digestive issues as the first symptoms.
After increasing your fat intake, symptoms of a faulty gallbladder may not become apparent. It's possible that the keto diet isn't right for you if you experience digestive issues after cutting back on carbs and upping your fat intake. Therefore intaking a keto diet can cause harmful effects on your gallbladder, making it a reason to avoid it.
4. Can cause Vitamin deficiencies
Carbohydrate-rich fruits and vegetables may be avoided by those on a strict keto diet in order to keep their carbohydrate intake within acceptable limits. Unfortunately, restricting carbohydrates can lead to vitamin deficiency in the long run.
Long-term use of the ketogenic diet may lead to vitamin deficiencies because of the diet's deficiency in water-soluble vitamins. All of the B vitamins are included in this list because they are critical to the nervous system's and metabolism's health. Also water-soluble, Vitamin C is well-known for its role in supporting the immune system and maintaining a healthy complexion and hair.
The B and C vitamins found in foods like whole grains, beans, legumes, and fruits like bananas and oranges can outweigh the carbohydrate content. Sprouts, Brussels, broccoli, spinach, raspberries, and blueberries are all low-carb, vitamin-rich options. As a long-term keto dieter, you may also want to consider supplementing your diet with vitamin supplements to ensure that you're getting all the nutrients you need. As the keto diet restricts the consumption of Vitamins, it is one of the major reasons to avoid the keto diet.
Also read: Lazy Keto Diet
5. Have a negative effect on gut and digestion
On a keto diet, you can't eat many foods that are high in fiber and nutrients, like lentils, quinoa, beans, brown rice, fruit, and sweet potatoes, because they are high in carbs. Many people have digestive problems like constipation and diarrhea when they don't eat foods that are high in fiber.
Also, limiting foods with more carbs, like starchy vegetables and whole grains, may not be good for gut health. This is among the top reasons to avoid the keto diet.
You can't eat as many plant-based foods on the keto diet, which are good sources of prebiotic fibers. Prebiotics feed the good bacteria in our gut, which are called probiotics. This is important for the health of our microbiome, which has been shown to help our immune system and reduce inflammation.
So now you must be clear with the reasons to avoid the keto diet. There are many other healthy and balanced options to lose weight. So before doing anything or making any changes in your diet, consult your nutritionist and know what suits you well.
Also read: Dirty Keto vs Lazy Keto
Frequently Asked Questions
Q. Can keto ruin your metabolism?
A. Yes, many studies have shown that the keto diet can cause weight gain and lead to poor metabolism.
Q. Can you drink alcohol on keto?
A. Yes, you can drink pure forms of alcohol like gin, whiskey, rum, tequila, and vodka during your keto diet as they have no carbs.