For most people, the keto diet is very safe. However, there are certain individuals who need to take special precautions and discuss with their doctor before giving such a diet.
People taking diabetes medications.
You may need to adjust your dose because a low-carb diet will lower your blood sugar.
People taking medications for high blood pressure.
A low-carb diet can lower blood pressure, so you may need to adjust your dose.
If you are breast-feeding
You shouldn’t eat a very strict low-carb diet, as the body can lose about 30 grams of carbohydrates per day via milk. Therefore, take at least 50 g of carbohydrates per day while breastfeeding.
People with kidney disease
Talk to your doctor before doing a keto diet.
General concerns about the keto diet
Unable to reach ketosis:
Make sure you don’t eat too much protein, and there are no hidden carbohydrates in the packaged foods you consume.
Eat the wrong kind of fat:
Highly refined polyunsaturated corn and soybean oil.
Symptoms of “keto flu”:
Lightheadedness, dizziness, headache, fatigue, brain fog, constipation, etc. When it comes to ketosis, the body tends to excrete more sodium. If you don’t get enough sodium from your diet, you may experience symptoms of keto-influenza.
This is easily improved by drinking 2 cups of soup (salted) daily. If you are strenuously exercising or have a high sweat rate, you may need to add more sodium.
Normal fasting blood glucose is less than 100 mg/dl and in the absence of diabetes, most people with ketosis reach this level. However, fasting blood glucose levels during the keto diet tend to increase, especially in the morning. This is called the “dawn effect” and is due to the normal circadian rise in morning cortisol (a stress hormone) that stimulates the liver to make more glucose. If this happens, make sure you are not consuming excessive protein at dinner and not too close to bedtime.
Stress and lack of sleep can also lead to elevated cortisol levels. If you have insulin resistance, you may need more time to achieve ketosis.
Low athletic ability:
Keto adaptation usually takes about 4 weeks. In the meantime, instead of doing heavy training or training, switch to less active ones. After the adaptation period, especially in endurance sports, athletic performance usually returns to normal or better.
It is not a common side effect of diet. Possible causes include the production of acetone (a type of ketone) that stimulates sweat, irritates the skin, and lack of nutrition such as proteins and minerals. Take a shower right after your workout and be sure to eat nutritious natural foods.
This is a very rare condition that occurs when blood ketone levels exceed 15 mM. The well-prescribed keto diet does not cause ketoacidosis. Special care should be taken in certain conditions, such as type 1 diabetes, medication with SGLT-2 inhibitors of type 2 diabetes, or breastfeeding. Symptoms include lethargy, nausea, vomiting, and rapid, shallow breathing. Mild cases can be resolved using sodium bicarbonate mixed with diluted orange or apple juice. Prompt medical attention is required for severe symptoms.
Is Keto safe in the long run?
This is a controversial area. Although no studies have shown long-term adverse effects on the ket diet, many experts believe that unless the body regularly enters and exits ketosis, it can create “resistance” to the benefits of ketosis. I will. In addition, long-term eating of very high-fat diets may not be suitable for all body types.