Concerns About Keto Dieting

About Keto Dieting

The keto diet restricts carbohydrates to 20-50g a day to trigger fat burning. It also encourages healthy unsaturated fats like those found in nuts, seeds and avocado as well as saturated fats from meats, eggs and vegetable oils. The fatty acids in these foods can reduce inflammation, increase energy and help with weight loss. Some of these fats, called medium-chain triglycerides (MCTs), can even promote ketosis by increasing ketone production.

However, the keto diet may be hard for some people to follow long term. This is especially true if they have to avoid gluten or other allergens such as dairy, which can cause gastrointestinal distress. In addition, the emphasis on high levels of saturated fats could exacerbate heart disease risk and increase LDL cholesterol, which is counterproductive to the overall health benefits of the diet.

Another concern is the restrictive nature of the keto diet. Eating only a handful of approved foods can lead to an unbalanced diet, including inadequate amounts of key nutrients. Inadequate vitamin C from fruits and vegetables can cause irritability, fatigue and muscle cramps. A lack of potassium from beans, tomatoes and leafy greens can contribute to constipation and muscle cramps.

To prevent these issues, plan ahead and keep a variety of Keto-friendly snacks at home. Stock up on Tupperware for meal prep and always have a bottle of water or tea on hand to avoid sugary beverages and salty chips. It’s also a good idea to invest in a food scale to accurately measure your portions. Finally, make sure you’re drinking plenty of clean, filtered water to avoid dehydration.