I'm no longer eating fully keto for personal reasons, but you're more than welcome to follow me on Instagram still. I'm talking all about my fitness journey, sharing healthy meals, and more over at Balance + Lift Instagram. Come follow, shoot me a DM and join the party!
I can't tell you how many times people would tell me about the keto diet dangers, but they'd spout off some random things like “your liver will fail” or talk about kidneys.
It seems like no matter what diet or lifestyle choice you choose someone is going to nitpick their way to a problem. I don't think it would matter if it was THE best thing in the world.
Hell, you could probably discover the cure for cancer tomorrow and someone would start saying that it was bad for you in some shape, form or fashion.
Eat Right And You'll Be Alright
When you're eating a Keto diet in a way that is healthy, then you have nothing to worry about really.
You'll feel great, look great and have such a wonderful outlook on life you'll wonder why you didn't try this whole keto thing sooner.
But, what is “eating right” on keto?
Well, it's not guzzling gobs of oil or eating tons of cheese.
You want to fill yourself with lots of green veggies, low carb veggies, healthy fatty proteins, and good fats.
A lot of times when people start the keto diet they'll eat a copious amount of cheese or use loads of heavy whipping cream to get in their fat for the day.
After time though, this can get dangerous. You're filling up on fat and meat but aren't getting the minerals you need from the fruits and veggies you're able to eat on a keto diet.
You want to make sure you're eating a good amount of veggies and the right kinds of fruits in conjunction with good protein sources and fats.
This ensures you're getting your vitamins and minerals as well as loading up on all the healthy shit.
7 Keto Diet Dangers You Should Know About
Just because you can lose a crap ton of weight by eating tons of cheese and eating fatty meats, doesn't mean it's 100% right.
Just like with anything in life there are some dangers.
But, not in the life-threatening sort of way if you're doing the keto diet right. So let's talk about the different “dangers of keto” and go over the different ways you can actually prevent them.
Because there are ways to prevent these things, you know.
Here Are The Dangers of a Keto Diet
Yeah, this happens when you go keto. Typically, it's caused by introducing too much fat into your system too fast.
So, the easiest way to counteract this little lovely keto danger is by eating a fair amount of roughage and making sure you slowly increase your fat intake.
I am of the mindset that when you start a keto diet you need to ease into it, but not everyone feels that way. Some folks will tell you to go cold turkey keto. However, that's the route that spells disaster when it comes to your pants and stomach for that matter.
Learn more about Successfully Keto here.
For every gram of carbohydrate our body stores, we also retain 2-3 pounds of water weight.
So, when we stop eating a lot of carbs and drop that down to a carb level of 20-50g we also stop retaining as much water weight. This can lead to dehydration.
If we are constantly drinking water then we don't really have to worry about whether or not we're retaining water. You want to keep filling yourself with water to keep from peeing out too much.
Dehydration can lead to a load of different issues like headaches, dizziness, fatigue and fainting spells. I try to keep a 32oz mason jar full so I can sip on it throughout the day.
When you empty your water cup try refilling it immediately so you'll always have water at hand.
#3 Mineral Deficiency
Since we aren't retaining water and we're flushing it out, that also means our vitamins and minerals are being flushed out of our body too. This causes electrolyte and mineral deficiency.
Most people are deficient in Magnesium, to begin with, but when you cut your carbs and stop retaining water it gets worse.
If you're deficient in Potassium you could experience irritability, constipation and skin problems. If you're deficient in Magnesium you could experience dizziness, fatigue and muscle cramps.
Check out this post by Perfect Keto that goes into more depth about the mineral deficiencies. They also have these Electrolyte tablets you can take to help alleviate all symptoms caused by a mineral deficiency.
#4 Keto Flu
The keto flu is generally caused by some of the things above: not drinking enough water and not replenishing your minerals as they're being flushed out.
But, you can also feel effects of the flu symptoms because our bodies store toxins in our fat cells. So, in the beginning, when we first start shedding the water that's held in fat cells it also flushes out the toxins in there too.
When our body processes the toxins that are being released from our fat it can cause flu-like symptoms to occur in the body.
There are simple ways to avoid getting the keto flu:
- drink plenty of water
- replenish minerals
- cut your carbs slowly
Check out this post where I talk about the things you can do to avoid the flu.
#5 Reduced Athletic Performance
Sadly, this happens because our bodies are having to shift from being a carb burner to being a fat burner. You'll experience some fatigue, lack of energy and decreased strength in the first week or two.
The best way to get through this period is to recognize that it will happen and plan accordingly. Don't try to push too hard, or plan too hard of a workout. Realize that you may have to do some easy workouts at the beginning of this transition.
After a week or two, you should start to get your full energy back and may notice an increase in energy and in strength.
If you want to start feeling better in your workouts faster then I would suggest you do the following:
- Cut your carbs to 20g (either net or all) each day
- Drink plenty of water
- Make sure your mineral intake is on point (like using the Perfect Keto Electrolytes)
- Take Perfect Keto's Exogenous Ketone Base supplement to help your body process ketones for fuel
By focusing on these things, you're helping your body to understand faster that you're wanting it to focus on fats for fuel rather than for it to seek out any carbs that enter your system.
#6 Weight Regain
Naturally, like with any diet, if you start and stop the diet it will tend to produce weight regain. But, you can't think of the keto diet as a “diet”.
This is something that would be a lifestyle change much like a vegan going vegan to not harm animals. They don't start and stop the process of being vegan when they want to. They generally stay vegan because it's a lifestyle choice.
When you go keto, you are completely changing the way your body processes food. You're swapping from being a carb burner to being a fat burner. Does this mean you can never have carbs again? No, it doesn't, but it also doesn't mean you can veg out on tons of carbs when you get a hankering either.
There are some people that I know who (in the beginning) plan one or two days out of the month where they'll allow themselves to have some carbs they've been wanting. This usually cures their cravings and reaffirms their desire to be a lifestyle keto person because they'll feel crappy after eating carbs.
So, when you go keto, yes there is potential to regain weight lost if you go off a keto diet.
It's up to you whether you want to go this route for real or not.
#7 Increased Risk of Heart Disease & Diabetes
Phew…. this is a hot topic nowadays since Keto is becoming increasingly popular!
Here's the thing, if all you eat ends up being bacon, cheese, heavy whipping cream, fatty meats, and very few veggies then, OF COURSE, you'll be at risk for these things!!!
I mean that seems like a no-brainer to me.
Being keto is not an excuse to eat all the bacon and very little veggies. Not in the least bit.
Being keto means eating a healthy diet that may consist of eating lots of bacon but also eating lots of greens, green vegetables, keto-friendly fruits, seeds, nuts, and oils.
It's about balance. Just like with everything. You have to balance all the delicious goodies with the healthy bits too. Kinda like eating too many sweets isn't good for you but if you eat sparingly it's ok?
So, how do you avoid these nasty risks and keto diet dangers?
Easy…. eat your veggies! Don't eat a pound of bacon a day and be conscious of your eating habits. Make good choices and you'll be healthier than ever.
Is the Keto Diet Safe and Can You Beat the Keto Diet Dangers?
When the keto diet is done correctly and you know what happens during the process then YES it is completely safe and you can absolutely avoid these dangers that people freak out about.
A lot of times people will start to panic over a few posts they see on Facebook, or they hear someone talking about their experience without learning the facts. You never know whether someone else knew about these dangers or if they did or didn't do their research.
Always, always, always do your research on any sort of diet before you begin. The better informed you are the better choices you'll be able to make.
Recap of ways you can avoid these crazy keto dangers:
- Drink water, drink water, drink water
- Replenish Sodium
- Replenish Minerals with an Electrolyte Supplement
- Take Exogenous Base from Perfect Keto
- Eat lots of greens (lettuce, kale, spinach, zucchini, green beans, brussels sprouts, etc)
- Don't beat yourself up in the beginning
- Take it easy on your workouts
- Be kind to yourself and let your body adjust itself
It's a process. Let your body adjust and you'll start to feel right as rain in no time.
And, by taking these precautions you'll severely limit your possibility of experiencing these keto dangers.
Want to lose weight with keto?
Starting keto can be daunting with all the information out there nowadays. But, I want to help you feel confident and encouraged for starting the keto diet.
Introducing the Keto Freedom 14-Day Detox!
This detox is not your average ordinary detox. You won’t be told to eat boring foods, only drink liquids, survive on juices, or starve yourself to lose weight.
No, that’s just crazy in my mind (I like to eat).
So, what is that 14-day detox all about?
You’ll get a 40+ page guide to keto, 20 recipes, and two weeks of meal plans PLUS shopping lists are already done for you.
Don’t worry, if you want to change it up, you totally can.
I wanted to take the stress out of the first two weeks of being keto so you could focus on your journey rather than scrambling to find information and meals.
Check it out here: https://balanceandlift.com/keto-freedom-14-day-detox/
Don't forget to pin this post for later!