A ketogenic diet is a low-carb, high-fat diet that has become increasingly popular over the past few years.
One of the cons of ketogenic diet is that it isn’t fun without the carbs and sugars.
It’s also known as a “keto” diet because it mimics the effects of fasting without going into starvation mode.
A ketogenic diet plan forces your body into using fats for fuel. This type of diet has been used successfully to treat epilepsy in some people. However, there are some downsides to this diet plan.
While many people love the idea of eating fewer carbs, not everyone feels content with fats and proteins. This is why many people go back to eating carbohydrates after trying a ketogenic diet.
But here’s the thing: while a ketogenic diet may help with weight loss, it doesn’t necessarily make you healthier. There are lots of reasons why a ketogenic diet might not work for you.
In this article, we will see many of the cons of ketogenic diet might not always work.
Table of Contents
The Downsides and Dangers of Following a Ketogenic Diet Plan
No Carbohydrates Allowed
The ketogenic diet completely restricts carbohydrate intake. This means staple foods like bread, pasta, rice, potatoes, and other carbs are off the table. For those accustomed to eating these foods regularly, this can be a dramatic change. Many cultures are built around carb-based cuisine, so adhering to a no-carb diet requires avoiding dishes you may be used to eating daily. This can disrupt traditions and challenge habits. Planning keto-friendly meals requires research and dedication. Some find it isolating not to take part in sharing in carb-heavy meals. Adjusting can be difficult.
Missing Your Favorite Carbohydrates
Carbohydrates like bread, pasta, and rice provide more than just calories—they are a source of energy and comfort for many people. Cutting them out entirely can be demoralizing. The desire for these familiar favorites can be intense, especially at first. Things like birthday cake or holiday meals will be off-limits. This can lead to feelings of deprivation. Having the willpower to resist temptations takes mental effort. People may go through emotional ups and downs missing their carb staples. Support groups can help provide encouragement.
Avoiding Caffeine and Alcohol
Beverages like coffee, tea, beer, and wine are discouraged on the ketogenic diet because of their carbohydrate content. Caffeine and alcohol can also disrupt ketosis. For those who regularly enjoy coffee, tea, or alcoholic drinks, this can feel restrictive. Missing out on drinks during social gatherings can further compound feelings of social isolation. For coffee lovers, the morning routine lacks comfort without that cup of joe. Alcohol drinkers lose unwinding rituals. Herbal tea and other zero-carb beverages can help fill the void.
Feeling Fatigued and Irritable
The metabolic changes of entering ketosis can leave you feeling tired, drained, and moody, especially in the initial adaptation phase as the body adjusts. Physical and mental energy levels may lag. Simple daily tasks become fatiguing. Emotions may run high, leading to irritability and impatience. Be prepared to feel wiped out and grumpy for a period of time when first transitioning into ketosis. Listen to your body and get plenty of rest.
Risk of Kidney Stones
Ketogenic diets are high in protein. Eating excessive amounts of protein for long periods can put strain on the kidneys and lead to kidney stones. This is a painful condition where crystals form in the urinary tract. Make sure to follow guidelines on protein intake and stay hydrated to flush out toxins. Get your kidneys checked regularly. Look out for symptoms like blood in urine or sharp pain in the abdomen or groin.
Increased Cholesterol Levels
Ketogenic diets emphasize high fat intake, including saturated fats like butter, cheese, and fatty meats. While the keto diet relies on getting most calories from fat, it’s important to choose healthy unsaturated fats. Too much saturated fat from processed meats can negatively impact blood cholesterol levels. Have your doctor monitor your lipid panel to ensure your HDL, LDL, and triglycerides stay in healthy ranges. Focus on fats from avocado, olive oil, nuts and seeds.
Unpleasant Side Effects
Headaches, constipation, and muscle cramps are common side effects, especially during the initial adjustment phase into ketosis. As the body adapts to using ketones and fatty acids for fuel, symptoms like “keto flu” can occur. Drinking plenty of water and balancing electrolytes is key. Magnesium, potassium, and sodium are important to prevent headaches and cramps. Include leafy greens and avocados. Consider supplements if needed.
Risks for Diabetics
People with diabetes require insulin to regulate blood sugar levels. The keto diet dramatically reduces carb intake, which lowers insulin needs. Diabetics who produce some insulin may experience spikes in blood sugar as the body adjusts, increasing the risk of a dangerous condition called ketoacidosis. Work closely with your doctor to monitor blood sugar and ketone levels. The keto diet can be risky for diabetics.
Calorie Tracking Required
To stay in ketosis, calories need to be restricted to the appropriate level based on your body and activity. This requires diligently tracking macros and calories using an app or journal. For some, this can feel tedious and triggering. However, calories still matter on keto. Busting your calorie budget can kick you out of ketosis. Weighing food and logging meals takes effort and commitment.
Expensive Grocery Bills
Quality fats like grass-fed butter, coconut oil, avocados, nuts, seeds, and sustainable seafood cost more than staple carbs like pasta and rice. Even selecting cheaper meat cuts leaves less room in the budget for fresh produce. Meal planning and buying in bulk can help save money. But overall, expect to spend more at the grocery store to follow a ketogenic diet.
Risks During Pregnancy
The ketogenic diet is not recommended during pregnancy as it may impact fetal development. Carbohydrates provide important nutrients for a growing baby. Ketosis can cause dehydration, constipation, nausea, and an acidic environment. This can be dangerous for both mother and developing child. Speak to your doctor before making major dietary changes while pregnant. Eat a balanced diet with adequate carbohydrates.
Dangers When Sick or Injured
When the body is fighting illness or healing from an injury, energy needs are higher. Ketosis may not provide enough fuel during times of extra demand. Those who are sick or recovering should not be in ketosis. Carbs provide support. Avoid starting keto right before surgery or during illness. Have an emergency plan to get carbs if needed quickly.
Ketone Testing is Necessary
Testing ketone levels in the blood or urine is required to monitor progress and ensure you are achieving and maintaining ketosis. Testing kits can be expensive, costing $3-5 per strip. For accurate results, test when waking up, before meals, and before bed. Be prepared to prick your finger or collect urine daily. Budget for testing supplies.
Constant Hunger Pangs
Some people report feeling ravenously hungry all the time on the keto diet, even after eating meals. This may be due to cravings for carbs and sugar. Willpower becomes critical to ignore growling stomachs between meals. Drinking water and distracting yourself with activities can help. But for some, the relentless hunger makes sticking to keto a challenge.
Constipation from Excess Protein
It’s important not to overdo protein intake on the keto diet. Too much can lead to constipation, as protein is difficult to digest. Make sure to eat plenty of non-starchy vegetables and stay hydrated daily. Consider a magnesium supplement if needed as a natural laxative. Monitor protein portions and balance with plant foods and healthy fats.
Headaches and Fatigue
Many people experience headaches, mental fogginess, and lack of energy in the first few weeks of starting a ketogenic diet as the body transitions into ketosis. This “keto flu” is a result of the metabolic changes from burning ketones instead of glucose for fuel. Staying hydrated, getting enough electrolytes, and being patient during the adjustment period is key. The symptoms should subside as the body adapts.
Difficult Social Situations
Following a ketogenic diet can be socially isolating. Food is central to many social gatherings and family events. Saying “no” to carb-heavy dishes, desserts, and drinks can make you feel left out. Attending dinners at friends’ houses requires bringing your own keto-friendly dish. Holiday meals will be particularly challenging. Being the only one not eating cake takes willpower.
Requirements for Special Occasions
For weddings, vacations, conferences and other special events that involve meals, sticking to the keto diet will require special planning. Contact caterers in advance, research restaurant menus online, and consider bringing your own snacks. Traveling while staying in ketosis presents challenges. Meal timing may be unpredictable. Planning ahead helps, but be prepared for flexibility.
Conclusion
In conclusion, if you’re looking for a diet that will give you incredible results without any of the downsides, keto might be the right choice for you. But before you jump into keto, there are a few things you should consider first. For example, if you have diabetes or heart disease, you may want to avoid keto because it can cause problems for you. Also, if you’re pregnant or nursing, you shouldn’t go keto until after delivery. And finally, if you’re trying to lose weight, you may find that keto isn’t the best option for you. However, if you’re looking to build muscle mass and improve athletic performance, keto could be the perfect fit for you.