The Ugly Truth About Keto Diet and Convincing Reasons to Avoid It

There are some benefits to following a low-carbohydrate diet, but there are also downsides that you should know before jumping on the ketogenic bandwagon. What are they?

Difficult to Stick With

lady tempted by food
Photo Credit: Canva

The keto diet is incredibly restrictive and requires dedication. It involves avoiding most carbohydrates, including grains, fruits, dairy products, and some vegetables. This restriction makes it difficult to stick with the diet over time, as you’ll likely feel deprived of many of your favorite foods.

High in Fat

keto diet
Photo Credit: Canva

The keto diet relies heavily on fats for energy, with some variations of the diet calling for over 70 percent of daily calories to come from fat sources. This high-fat content of the keto diet increases cholesterol levels and leads to unhealthy imbalances in dietary fats.

Low Fiber Intake

man holding his stomach in pain
Photo Credit: Canva

Since grains, fruits, beans, and other sources of dietary fiber are all off on the keto diet, you’ll likely experience a decrease in your dietary fiber intake, resulting in digestive problems such as constipation or difficulty maintaining regular bowel movements. Also, the risk of colon cancer increases due to this diet.

Increased Risk of Hypoglycemia

lady tired with headache
Photo Credit: Canva

When you are on a keto diet, you drastically reduce carbohydrate intake, and your body may not be able to produce enough glucose to fuel your cells, leading to a condition called hypoglycemia. Extreme fatigue, headaches, sweating, and dizziness are the symptoms of this condition. It is dangerous for those with diabetes or other medical conditions that require careful blood sugar monitoring.

Increased Risk of Kidney Stones

man holding his side as he converses with a doctor
Photo Credit: Canva

The high levels of protein and fat in the keto diet increase your risk of developing kidney stones. Your body has to work harder to process these nutrients, leading to increased levels of calcium oxalate and uric acid, which are two components of kidney stones.

Bad Breath

lady covering her nose as another lady speaks to her
Photo Credit: Canva

The high-fat content of a ketogenic diet causes bad breath due to its ability to create an environment where the bacteria in your mouth thrive and acetone levels increase in your saliva. This unpleasant odor called “keto breath” or “ketosis breath” is difficult to eliminate without changing your diet.

Difficult to Eat Out

frustrated lady screaming
Photo Credit: Canva

It can be difficult to eat out and stick to a keto diet. Many restaurants use high-carb ingredients in their dishes, making it hard to find meals that fit into your meal plan. You may also have difficulty finding snack foods that are low in carbs and high in fat when you’re not at home.

High Cholesterol Levels

Man clutching his chest in pain
Photo Credit: Canva

The high-fat content of the keto diet increases your cholesterol levels, including LDL (bad) and HDL (good) cholesterol. These high cholesterol levels put you at risk for various cardiovascular diseases, so monitor your numbers closely if you decide to follow this eating plan.

Increased Risk of Vitamin Deficiencies

lady looking at her face in a mirror
Photo Credit: Canva

Fruits, vegetables, and whole grains provide essential vitamins and minerals not found in high amounts in the ketogenic diet. This vitamin shortage leads to iron deficiency anemia, with symptoms of fatigue, dizziness, and pale skin. Also, some vitamins are exclusively found in animal foods, so vegans or vegetarians who follow a keto diet may be at greater risk for deficiencies.

It’s Expensive

couple stare at a long list
Photo Credit: Canva

The keto diet is a more expensive way to eat, as it requires buying more costly ingredients. These items may only be available in a few grocery stores and cost significantly more than their carbohydrate-based foods. Also, you may spend money on supplements or vitamins to compensate for the deficiency of specific vitamins and minerals in the diet.

More From Health Makes You

untitled
Photo credit: Canva
Losing weight can be difficult, and many try extreme methods to achieve quick results. Unfortunately, some of these methods can be unhealthy or even dangerous. From crash dieting to skipping meals, here is a list of the 25 worst ways to lose weight that you should avoid.

25 Worst Ways to Lose Weight

15 Best Dinner Foods that Can Help You Reach Your Weight Loss Goals

greek yogurt
Photo credit: Canva

Eating the right foods can help you shed those extra pounds. The key is to ensure that the food you eat is packed with nutrients and low in calories, and we’ve compiled this list of the best dinner foods for weight loss.

15 Best Dinner Foods that Can Help You Reach Your Weight Loss Goals

20 Reasons You Are Just Not Losing Weight Despite Your Best Efforts

frustrated overweight woman
Photo Credit: Canva

Despite spending countless hours at the gym and following strict diets, you may still struggle to shed those extra pounds. What could be the reason? Here are 20 possible explanations why weight loss may happen slower than expected.

20 Reasons You Are Just Not Losing Weight Despite Your Best Efforts

15 Things Doctors Wish You Knew About Losing Weight

female doctor
Photo Credit: Canva

One major factor that stops people from seeing desired changes in their weight loss journey, despite their healthy lifestyle choices, is following outdated advice or making wrong choices. Here are 15 things that doctors wish you knew about losing weight.

15 Things Doctors Wish You Knew About Losing Weight

8 Weight Loss Secrets You’ve Never Heard Before

asian woman sharing a secret
Photo Credit: Canva

This article sheds light on some unfamiliar, lesser-known weight loss advice you may not have encountered before. They are quite unusual, but they could be the key to reaching your ideal weight.

8 Weight Loss Secrets You’ve Never Heard Before

This article was produced on Health Makes You.

Jude Uchella

Jude Uchella is a passionate research writer whose work has been published on many reputable platforms, including MSN, Wealth of Geeks, and more! He prioritizes research, writes comprehensively, and only shares factual and helpful content. He is a reader’s delight!

Recent Posts