The ketogenic diet, often referred to as "keto," has surged in popularity as an effective strategy for weight loss, reversing type 2 diabetes and metabolic syndrome, and improving a long list of other conditions. The transition from a high-carb diet to a very low-carb ketogenic diet can be a bit bumpy. While keto offers numerous benefits, it's essential to be aware of potential side effects and how to manage them. This article delves into the side effects of keto, particularly concerning cardiovascular health, and explores the role of products like Keto Chow in mitigating these effects.
Keto and Heart Health: Separating Fact from Fiction
In the 1990s and early 2000s, when the Atkins diet was center-stage for weight loss, even people who opposed the use of low-carb diets acknowledged that low-carb was effective for weight loss. The high fat content of keto diets - especially if someone chooses foods high in saturated fat - is the main reason for concern about adverse effects on heart health. However, the relationship between keto diets and heart health is more nuanced than previously thought.
Challenging Old Assumptions about Saturated Fat
The recommendation to limit dietary saturated fatty acid (SFA) intake has persisted despite mounting evidence to the contrary. The assumption that keto increases cardiac events and cardiovascular risk is a faulty assumption. Saturated fat isn’t the artery-clogging culprit it was made out to be. The absence of copious amounts of fruit and lack of "heart-healthy whole grains" are also concerns.
Keto's Impact on Diabetes and Insulin Resistance
It depends on how you define “healthy.” If you have type 2 diabetes (T2D) or a health condition caused or exacerbated by insulin resistance, then your blood sugar and insulin rise higher and stay elevated longer when you consume carb-dense foods. T2D and insulin resistance have been shown to be much stronger risk factors for early onset heart disease compared to total cholesterol or LDL-cholesterol. Keto diets are effective for reversing T2D and metabolic syndrome (which includes hypertension), and for facilitating weight loss. Cardiovascular disease is the most common cause of death in people with T2D. Diabetes involves more than just high blood sugar. T2D is also a state of insulin resistance. Together, chronically elevated blood sugar and insulin damage the blood vessels and the associated hypertension can force the heart muscle to work harder.
The Heart's Preference for Ketones
First, it’s important to know that along with neurons and skeletal muscle cells, cardiac muscle cells are the body’s biggest consumers of ketones for fuel. In addition to ketones, cardiac muscle cells also use fat for energy. The heart is a very energy-hungry organ, since it requires a constant supply of energy to power its mechanical pump function as well as its electrical function. In HF, cardiac muscle doesn’t generate as much energy, resulting in the heart not being able to pump effectively. Higher ketone body availability has been associated with beneficial CV effects, attributable to better cardiac energetics and decreased oxygen consumption. In patients with HF, ketone body plasma levels are increased and the failing heart redirects energy metabolism toward augmented use of ketone bodies at progressively higher rates, suggesting an adaptive response to stress. A positive correlation has been noted between the enhanced energy metabolism of cardiomyocytes and the concentrations of β-OHB acid and acetone. The failing heart struggles to generate enough energy to perform its essential functions. A 2023 review covered multiple ways in which ketones are particularly beneficial in heart failure (HF).
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Cholesterol and the Lean Mass Hyper-Responder
Most people who adopt a keto diet see their total cholesterol and LDL-C decrease. A subset of keto dieters see these increase, and a smaller subset see these increase a lot. Multiple studies have identified numerous people with very high LDL-C (>190 mg/dL or 4.9 mmol/L) who have no arterial calcification. The amount of cholesterol in your bloodstream does not tell you whether you actually have atherosclerosis (“clogged arteries”). Groundbreaking research being done by Nick Norwitz, PhD (currently a medical student at Harvard) and colleagues has identified that the people most likely to experience dramatic increases in LDL-C on a keto diet are very lean and tend to be physically active. Cholesterol researcher Dave Feldman coined the term “lean mass hyper-responder” (LMHR) to describe these individuals. It’s important to identify for certain whether such a large increase in LDL-C is cause for concern in cases where a keto diet improves nearly all other markers currently used to assess cardiovascular risk. There was no difference in calcification between LMHRs and age-matched controls with much lower LDL-C. This suggests that, by itself, substantially elevated LDL-C does not increase risk for atherosclerosis.
Supporting Cardiovascular Function with Keto
Keto diets support healthy cardiovascular function. Even when they’re rich in saturated fat, keto diets are still “heart-healthy.” Ketones are a powerful fuel for the heart muscle, and keto diets are effective for reversing or improving several of the strongest risk factors for CVD.
Common Side Effects of Keto and How to Manage Them
Considering how much carbohydrate the average person eats, it’s only natural that the transition from a high-carb diet to a very low-carb ketogenic diet would be a bit bumpy. It’s a pretty radical change, so it can take the body a little while to adjust. Most people sail through the transition to a ketogenic diet just fine, with few to no hiccups along the way. For the people who don’t, “keto flu” is the shorthand used to describe the unpleasant symptoms they experience while their bodies adapt to being without sugar and starch.
The Keto Flu
A common problem for those dealing with the keto flu is that they don’t have enough electrolytes or their bodies aren’t hydrated. An easy way to get electrolytes is to take supplements, like electrolyte drops.
Digestive Issues
Any big dietary change can lead to some adjustment time for your digestive system. Some people find they might be heading to the bathroom a little more (or a little less…) often when they first start. Your body needs time to adjust to the higher levels of fat and lower levels of fiber that you are likely eating on keto. As with any medical concern, it’s important to speak with your physician or other healthcare professional. In general, however, be mindful of what ingredients are in the keto foods you’re eating and take note if any seem to cause particular gastrointestinal issues for you. Everyone is different, so a favorite keto food for someone else might not leave you feeling your best.
Read also: Keto Calorie Counting: A Detailed Guide
Keto Breath
Another unpleasant “side effect” of keto is foul breath. This isn’t considered part of the keto flu but it’s definitely something you want to be aware of, especially if you’re in close proximity to other people at work or at home! Keto breath has been described as fruity, metallic, sweet, or just flat-out bad. When your body burns fat, it makes ketones as a byproduct, and these ketones can be measured in your blood, urine, and breath. The remedy for keto breath is to stay hydrated-drink plenty of water-and use sugar-free gum or mints if you’re especially concerned that people around you can detect it. You can also increase your carbohydrate intake just a little.
Medication Adjustments
Now that people are catching on to how powerful keto diets are for health, they’re looking to use keto to address multiple medical conditions and are often taking several prescription medications when they get started. The good news is, keto is effective for reversing or improving so many of these issues. The even better news is that keto starts working so quickly that doses of insulin, other diabetes medications, and blood pressure medicines sometimes need to be adjusted on the very first day someone starts keto, or very soon after. The only bad news here is, if these medications aren’t adjusted properly, people can experience light-headedness, dizziness, nausea, or even dangerous hypoglycemia and fainting. These unpleasant issues are a sign that the beneficial effects of keto are already kicking in and the doses of medicine are now too high. If you take medication for diabetes or hypertension, it’s important for you to understand what to look out for ahead of time, so that you can contact your doctor when it’s time to adjust things.
Keto Chow: A Convenient and Nutritious Keto Meal Replacement
The best news of all is, the minor unpleasant things you might experience when you’re new to keto pale in comparison to the long list of great things that happen once your body fully adapts to running on fat. Lower blood sugar and lower blood pressure are near the top of the list, but how about getting rid of migraines? What about reversing non-alcoholic fatty liver disease? Keto Chow’s meal replacement shakes provide you with one third of your daily recommended nutrients. Just add your choice of fat (whipping cream, butter, avocado oil), water and a packet of Keto Chow into a BlenderBottle. Then shake, refrigerate and enjoy! You can choose from over 30+ flavors. Can’t have dairy? Check out dried egg white protein, which can be added to shakes or baked goods. Not only does Keto Chow have ⅓ of your daily recommended nutrients, it can also be made within seconds!
The Role of Ketone Drinks and Supplements
These supplements offer a way to elevate blood ketone levels without strictly adhering to a low-carb diet. In recent years, the ketogenic diet has gained popularity for its potential health benefits, weight loss effects, and improved mental clarity. These beverages claim to boost ketone levels and enhance the benefits of a ketogenic lifestyle.
Understanding Ketones
Before we dive into the specifics, let’s clarify what ketones are. Ketones are produced by the liver when the body breaks down fat for energy in the absence of sufficient carbohydrates. These drinks often contain beta-hydroxybutyrate (BHB), one of the primary ketone bodies produced during ketosis.
Read also: Magnesium Supplements for Keto
Safety Considerations
The safety of ketone drinks is a topic of discussion among health professionals and researchers. Generally, exogenous ketones are considered safe for most people when consumed in moderation.
- Some individuals may experience digestive discomfort, including upset stomach or diarrhea, when consuming ketone drinks.
- If you’re taking medications or have underlying health conditions, it’s advisable to consult a healthcare professional before incorporating ketone drinks into your routine.
- Ketone drinks might affect electrolyte balance, particularly sodium and potassium levels. Electrolytes play a crucial role in bodily functions, and an imbalance can lead to complications.
Potential Benefits and Uses
These drinks are often marketed as performance enhancers, promising increased energy and mental focus. Ketone drinks have sparked interest among keto enthusiasts, athletes, and those curious about the potential benefits of ketosis.