What Are the Long-Term Risks of the Keto Diet? The ketogenic (keto) diet plan is a popular low-carbohydrate, high-fat eating plan often used in weight loss. Restricting carbohydrate intake leads to ketosis, a metabolic state in which the body burns fat as its primary energy source instead of sugar. However, this diet can pose risks in the long term, such as blood vessel damage, nutrient deficiencies, and weight regain. Following the keto diet for an extended period can be hard due to its strict guidelines. You can have 50 grams of carbohydrates or less daily for at least two to three weeks and up to 6-12 months. Many people on a keto diet-whether it's to lose weight, manage diabetes, or other health reasons-can undo some of the benefits for their blood vessels. When you are in ketosis, your body burns fat for energy instead of sugar. A sudden increase in glucose (sugar) can place stress on the blood vessels and cause inflammation.

One small study found that high-sugar treats on a high-Supraketo Fat Burner, low-carbohydrate diet can damage blood vessels. Keep in mind that the study sample size only included nine participants. Larger studies are needed to know how high-sugar snacks on the keto diet affect the blood vessels. A long-term keto diet can affect the heart and arteries. One study found that people on low-carbohydrate diets are more likely to develop atrial fibrillation (AFib) compared to those who eat moderate amounts. AFib is a type of arrhythmia (irregular heart rhythm) that raises the risk of blood clots, stroke, and heart failure. Low-carbohydrate dieters who consume large amounts of meat and dairy may have a higher risk of early death compared to others. Moderate consumption of carbohydrates and plant-based proteins can decrease this risk. Most research is observational: carb-blocking formula It's only been able to find associations with certain outcomes, not cause-and-effect relationships. There's not enough long-term research to know what the keto diet does to the body over extended periods.

Limiting carbohydrates to 50 grams daily or less likely means cutting out unhealthy foods like white bread and refined sugar. It also means you may have to cut back on fruits and vegetables, which also contain carbohydrates. This can be a concern, especially if you spend more than a few weeks on the keto diet. Fruits and vegetables are high in antioxidants and contain essential vitamins and minerals. It may also be hard to get enough fiber while cutting back so much on carbohydrates since whole grains are one of the biggest sources of this important nutrient. A high-fiber diet can reduce your risk of heart disease, stroke, and type 2 diabetes. It can also help with digestive problems like constipation or diarrhea. Some evidence suggests that the keto diet can damage athletes' strength and fitness. One study found that participants performed worse on high-intensity cycling and running tasks after four days on a keto diet compared to those who ate a high-carbohydrate diet.

The keto diet can help athletes lose weight, which can be helpful for speed and endurance. Reduced athletic performance can still partially cancel out the benefits of weight loss. The body is in a more acidic state when it's in ketosis, which can limit its ability to perform at peak levels. Many keto diet variations recommend several stages, starting with an extremely low-carbohydrate phase for the first few months. You may transition to a more relaxed version that allows for more carbohydrates, often called lazy keto or keto cycling. The problem here is that weight regain is almost inevitable. The keto diet can be a way to start losing weight, but many people cannot adhere to its strict guidelines Supraketo for Ketosis long periods. You may go into ketosis and lose weight, then come out and gain it back. This yo-yo pattern can be harmful. Weight fluctuations have been shown to increase the risk of early death.