Benefits and Risks of Keto Diets

As a Holistic Nutritionist, I know that different diets can be helpful to different people. I've seen keto diets help numerous people lose weight. However, not all weight loss is healthy, so I've wondered....how healthy is keto for LONG term health? I completed a CE (continuing education) course recently with plenty of science to answer my question. Here it is... Keto Diets....The Good, The Bad and the possible long term effects. 

The Good (benefits of keto)

• promotes weight loss
• it's shown effective for reducing siezures for epilepsy
• lowers calories
• lowers blood sugar
• decreased triglycerides
• increases HDL
• may help prevent or treat some types of cancer (not prostate- prostate cancer responds better to plant based)

The Bad (negative side effects of Keto OR low carb diets in general)

• causes nutrient deficiencies (when keto diets are prescribed for epilepsy, doctors often prescribe a multi vitamin to make up for this)
• it causes constipation due to lack of fiber
• keto flu (fatigue, headache, body aches, etc)
• impaired glucose tolerance (when you try to add carbs back in you gain more weight)
• impaired artery function (even after just a few days!!)
• elevated LDL
• impaired athletic performance, especially in sprinting
• negative effects on bone bio markers
• bad breath

The Ugly (long term consequences)

• decreased blood flow to the heart
• increased risk of all cause mortality
• increased risk of cancer specific mortality
• high intake of animal fats = higher intake of pollutants/toxins
• increased birth defects

I've also seen long term keto diets wreak havoc on liver enzymes and cause fatty liver. This is due to the increase in fat intake as well as increased toxins. It can be dangerous. So, do me a favor. If you have chosen a keto diet, due to doctors orders or a friend's weight loss success (or even your own), after the first 3 months, please go to the doctor and have your bloodwork done. Just check it out and be sure all your numbers look good. 

These negative effects of keto diets are especially true if you do keto for a month or two, and then don't stick with it to lose the weight. Most of the benefits of keto are from the weight loss (lower weight =lower blood pressure=lower heart attack risk). However, in my professional opinion, keto is not a healthy way to lose weight. Any diet that restricts nutrient rich, whole food/plant based carbs is headed in the wrong direction. Sooooo many nutrients are found in plants, and SO many benefits (long term!!) from plant based diets are showing themselves in the litterature, we just can't deny it.

The good news is that you don't have to do keto or all plant based. You can take a more balanced approach. Just remember, if you eat more carbs, you have to move more or else the extra carbs will catch up with you. Personally I like to eat the carbs then run the miles (like- lots of them). 

 If you are able to eat a balanced diet with all food groups, this is ideal. Just eat plenty of plants, choose clean/organic animal products and skip the junk with no nutrition. I know this is easier said than done, so if you need help, let me know. I'm a certified holistic nutritionist and I'd love to guide you onto a healthy, balanced eating plan.