Are you being tempted to try out a vegan ketogenic diet to lose weight? Do you really believe that eating a low-carb, high-fat keto diet is good for your overall health in the long run?
In other words, should vegans try the keto diet? OF COURSE NOT!
Actually a friend of mine, Ngan, had struggled with weight loss for a very long time even though she is a vegan. One day she heard keto followers waxing poetic about how they lost weight rapidly without breaking a sweat.
Ngan decided to give it a try. Well, she did lose some weight initially, but she also experienced some negative side effects. She was always constipated and had irregular periods. Worst of all, her coworkers kept telling her that her breath smelled way too much.
Ngan eventually stopped doing keto diet and to her surprise, she regained all the weight back. She was very disappointed.
So I get how you, just like my friend Ngan, would be compelled to try a vegan keto diet. Especially because it does work when it comes to weight-loss.
And although my friend only experienced the short-term negative effects of a vegan keto diet, the REAL problem is in the long term.
I want to take the opportunity in this blog post to speak to all fellow vegans who either are on a vegan keto diet or are thinking about starting one. My goal is to open your eyes to make you see the dangers of a keto diet.
You will also learn what the keto diet is, what keto followers eat, what keto dieters avoid eating, and why this keto diet has a negative impact on your health if you do it for a long period of time. Read on to find out!
But even if you don’t keep reading, please heed my words, turn around and run as fast as you can from the vegan keto diet!
What Exactly Is A Ketogenic Diet?
According to wikipedia.org, a ketogenic diet is a very low-carbohydrate, high-fat, and moderate-protein diet. This diet was originally designed to treat children and young people with epilepsy (seizure disorder) in medicine.
Let’s start by looking at the basic mechanics of a ketogenic diet that falls back on the state called ketosis. Ketosis is considered a starvation state or a state of medical emergency.
In this state, your body simply doesn’t have enough glucose or glycogen (the main source of energy for the brain and body aka carbs) to run itself, it then converts back to ketones (an energy carrying acid or the byproduct of the process) to begin breaking down fats for energy.
Simply put, this diet plan compels the body to scorch fats in place of carbohydrates, and your body basically uses fat stores as a main fuel source.
The idea sounds appealing. I understand, but just the word ‘starvation’ should make the warning bells go off in your head!
What People Typically Eat On A Ketogenic Diet
A standard ketogenic diet involves eating 70 to 80 percent of your calories from fat, 15 to 25 percent from protein, and 5 percent from carbohydrates.
The keto diet doesn’t really address what kinds of fats and proteins are ideal, nor does it advocate for calorie restriction.
People on a Ketogenic Diet Looks will usually eat meat, oil, dairy, eggs, and a few plants on the side.
This brings me to the point that keto and vegan just don’t go together in the first place. Most of the food that people who practice the keto diet eat, are food that we vegans know is not good for our health and for the planet.
Another sign we vegans should stay away from a vegan keto diet. A keto diet does not promote our values and we should not support it!
Here are some examples of what people who follow a keto diet would normally eat:
Breakfast: eggs with cream cheese
Lunch: chicken or beef salad
Snack: cheese fries
Dinner: meat pie
Breakfast: coffee with coconut oil and butter
Lunch: a couple of eggs, some bacon, half of an avocado, and spinach saute with butter.
Snack: macadamia nuts
Dinner: bacon cheeseburger
I don’t know about you, but as a vegan, I feel disgusted just reading that!
The following is a list of food that people normally eat on a ketogenic diet:
Fresh meats are keto-friendly because they are high in saturated fat and contain no carbs. Beef, chicken, pork, turkey, organ meats, duck are what people usually eat on a keto diet.
And for more in depth information about the dangers of eating meat, consider reading my blog post “Do Vegans Eat Meat? The Top 10 Reasons To Not Eat Meat (Anymore)!”
2. Fish And Seafood
Anything that is caught wild like salmon, cod, and mackerel is all good for people that love the keto diet. In fact, the fattier the fish, the better.
Shellfish, such as clams, squid, oysters, octopus, lobster, scallops, etc. is also constantly being consumed.
According to New York Post, eating meats, fish, and seafood can make cancer more deadly by helping it spread around the body.
For more information on the scary truth about eating fish, Dr. Michael Greger can explain it all. Or read my blog post “Can Vegans Eat Fish? Plus, The Top 4 Alternatives To Start Eating Today” to learn why you shouldn’t eat seafood.
One big egg has less than 1 gram of carbs and has about 6 grams of protein, making eggs an idea staple food for people who love the keto diet. People eat them boiled, fried in butter or lard, or scrambled.
According to Physicians Committee for Responsible Medicine, one egg has the exact same amount of cholesterol as a Big Mac. Eating eggs can increase the risk of diabetes, colon cancer, cardiovascular disease and other health issues.
For more information on why eggs can cause myriad health problems, visit plantbasednews.com.
Also, read my blog post “Do Vegans Eat Eggs? 4 (Convincing) Reasons Why NOT To Eat Eggs!” to learn much more about the topic.
About one-half of a medium avocado only contains 2 grams of net carbs, which obviously makes avocados a must on the keto shopping list.
5. Cheese And Greek Yogurt
Cheese in generally is high in fat and contains almost no carbs. Greek yogurt or whole milk yogurt is low in carbs and is usually consumed in moderation.
“IF YOU ARE CONSUMING DAIRY PRODUCTS YOU ARE AT TREMENDOUS RISK OF WEIGHT GAIN, CERTAIN CANCERS, CARDIOVASCULAR DISEASE, AND DIABETES.”, says Dr. Neal Barnard.
Here is my blog post on dairy: “Why Don’t Vegans Eat Dairy? 11 Reasons Why You Shouldn’t Either!”
6. Low-Carb Vegetables
Spinach, broccoli, cabbage, asparagus, and kale are some of great keto vegetables because these veggies are low in carbs.
7. Cooking Oils
Extra virgin olive oil, coconut oil, seed oil, nut oil are some of the cooking oils for keto because these oils are fattening.
The truth is ALL OIL is harmful and is highly processed. For instance, when you remove all of the fiber, vitamins, antioxidants, and phytochemicals from a whole olive, what you get is a processed olive with pure fat and no nutrients.
For more information on why you must eliminate oil completely, visit engine2diet.com.
8. Nuts And Seeds
Nuts and seeds (macadamia nuts, brazil nuts, chia seeds, and flax seeds) are considered to be a dietary staple for keto dieters because they are high-fat, low-carb foods.
9. Butter And Cream
Butter and cream are rich in fats and contain almost no carb, so apparently they are both included on a ketogenic diet.
Other dairy products, such as grass-fed heavy whipping cream, whipped cream, sour cream, and grass-fed butter are also being consumed.
Dairy products are jam-packed with fat and cholesterol and can cause numerous health problems ranging from asthma to certain types of cancer.
For more information on why we MUST ditch dairy once and and for all, visit richroll.com.
A lot of healthy fruits are high in GOOD carbs, but keto dieters can only get 5 percent of their calories from carbohydrates.
Berries, such as blackberries, raspberries, and strawberries are an exception because they are low in carbs.
Olives are mostly made up of fat and a one-ounce (28-gram) serving of olives contains 1 gram of net carbs. Therefore, keto dieters eat a lot of them.
12. Unsweetened Tea And Coffee
Unsweetened tea and coffee has zero carbs. Keto dieters usually add butter, oil, or heavy cream to their tea or coffee because the fat will keep them satiated throughout the day.
13. Dark Chocolate
High-cacao dark chocolate is a great option for keto dieters because of its high fat content and low levels of carb.
Still think a keto diet is healthy? I know what you might be thinking, “But I’m a vegan so I won’t eat most of that food”.
OK, but think about, if this diet’s principals are flawed, what makes you think that you can adjust it and suddenly make it ok.
Still not convinced? Then keep reading…
What People Can’t Eat On A Ketogenic Diet
According to GoodHousekeeping, the following is a list of food you should avoid on a ketogenic diet:
1. Most Fruits
Watermelon, melon, apples, bananas, papaya, oranges, tangerines, peaches, pineapple, pears, cherries, grapefruits, mango, plums, etc are avoided on a ketogenic diet.
Fruits provide essential nutrients for optimal health and maintenance of your body. There are plenty of healthy carb rich fruits, like bananas, apples, and grapes and a lot of fruits are naturally low in fat, are rich in fiber, and have no cholesterol.
Unfortunately, for those keto dieters, they can’t get all these health-promoting benefits from these delicious, healthy fruits simply because they contain healthy carbs and are low in fat…
2. Grains And Starches
Wheat, oats, rice, rye, barley, corn, quinoa, millet, sorghum, buckwheat, sprouted grains, amaranth, and bulgur are avoided on a ketogenic diet.
Whole grains are packed with essential vitamins and minerals, regulate blood sugar, cut markers of inflammation, lower cholesterol, help you live longer, may even lower cancer risk, just to name a few.
For more information on health benefits of whole grains, visit Health.com.
Whole grains are fully loaded with fiber and nutrients, and are naturally low-fat foods. Well, since whole grains are low in fat, keto dieters will have to find other options that are high in fat.
3. Grain Products
Bread, cereal, flour, pasta, oatmeal, pizza crusts, crackers, etc are avoided on a ketogenic diet.
According to mayo clinic, there are plenty of healthy whole-grain versions of pasta, bread, cereals, flour, pizza crusts, and crackers at most grocery stores.
In the book of Power Foods For the Brain, the author Dr. Neal Barnard talked about how a low-fat, vegan, plant-based diet (no meat, poultry, eggs, dairy, fish) chock-full of vegetables, whole grains, legumes, fruits can build your memory power, shield you from toxic metals, strengthen your brain, and more.
For more information on why avoiding grains is a big mistake, read this article written by Dr. Neal Barnard.
4. Legumes And Beans
Black eye beans, pinto beans, black beans, fava bean, cannellini beans, lima beans, white beans, lentils, kidney beans, navy beans, soy beans, chickpeas, green peas, etc are all avoided on a ketogenic diet.
Legumes contain numerous nutrients and have a great amount of healthy carbohydrates. They promote regularity, support weight loss, boost heart health, control your cholesterol and blood sugar levels, and more.
Well, since legumes are an excellent source of carbohydrate, and are low in saturated fat, keto dieters will have to avoid eating these nutrient-dense legumes.
5. Root Or Starchy Vegetables
Sweet potatoes, yams, potatoes, yuca, carrots, parsnips, beets, celery root, turnips, radishes, etc are healthy root vegetables that are avoided on a ketogenic diet because they provide healthy complex carbs and starch.
According to Dr. Axe, vital nutrients, such as vitamin A, vitamin C, potassium, magnesium and dietary fiber are found in many root vegetables that help fight cancer, diabetes, obesity, heart disease, and arthritis.
Moreover, fiber-rich root vegetables aid in weight loss, contain powerful antioxidants, maintain healthy skin and eyes, and more.
For more information on why you need to incorporate root vegetables in your diet, visit Reader’s Digest Best Health.
Cane sugar, corn syrup, agave nectar, raw sugar, maple syrup, honey, turbinado sugar, splenda, aspartame, saccharin, etc are avoided on a ketogenic diet.
Sugar is a carbohydrate, which is made up of carbon, hydrogen, and oxygen. It is closely connected to the way in which it is processed in the body.
Sugars like refined, white sugar, artificial sweeteners, and high-fructose corn syrup are harmful to your health, so it’s best to avoid these toxic sugars at all costs.
However, not all sugars are bad. Natural sugar like maple syrup is a great healthy substitute and it’s best to use it in moderation.
For more information on sugar and your health, visit One Green Planet.
Candy, chocolate bars, doughnuts, cakes, buns, pastries, tarts, pies, ice cream, cookies, cupcakes, muffins, etc are avoided on a ketogenic diet.
Consuming a lot of sweets can seriously impact your overall health because they do not contain any beneficial nutrients.
For more information on the effects of eating sweets, visit livestrong.com.
8. Some Oils
Canola oil, soybean oil, sunflower oil, grapeseed oil, etc are avoided on a ketogenic diet.
According to dietdoctor.com, natural oils are generally safe and embraced on a keto diet. Keto dieters use pure olive oil or avocado oil because these pure oils are extracted with simple pressing, grinding, churning or low heat separating.
On the other hand, industrial oils like seed or vegetable oils should be avoided because these oils are produced by chemical extraction and high heat processes.
According to Dr. Esselstyn, oils have zero fiber, zero minerals, and are 100% fat calories. The fat contained in oils increases the chance of many diseases.
“It doesn’t matter whether it’s olive oil, corn oil, coconut oil, canola oil, or any other kind. Avoid ALL oil.”, says Dr. Esselstyn.
Beer, sweet wines, sugar-sweetened drinks like gin and tonic, and other sweetened alcoholic drinks are avoided on a ketogenic diet.
According to Nutrition Facts.org, drinking too much alcohol makes your liver become fatty, which can lead to inflammation and ultimately result in liver failure.
Studies show that the grapes in red wine would be a healthier option, but it’s best to just eat the purple grapes with seeds themselves.
10. Sweetened drinks
Juice, soda, sweetened tea and coffee, smoothies, etc are avoided on a ketogenic diet.
According to EVERYDAY HEALTH, sugar-sweetened drinks like soda and are loaded with sugar, and thus carbs, so keto dieters will have to avoid all these sweetened drinks at all costs.
Unfortunately, keto dieters even have to avoid 100 fruit juice and smoothies full of natural sweetness and healthy carbs.
11. Low-fat dairy
Skim milk, fat-free yogurt, low cheese and cream cheese, skim mozzarella, etc are avoided on a ketogenic diet.
According to Physicians Committee for Responsible Medicine, milk and many other dairy products are the TOP source of artery-clogging saturated fat in the American diet.
These dairy products can cause bone fractures, heart disease, type 2 diabetes, and Alzheimer’s disease.
What’s worse, regular consumption of dairy products is associated with increased risk of breast, lung, ovarian, and prostate cancers.
12. Sweetened sauces and dips
Ketchup, tomato sauce, some salad dressings, hot sauces, etc are avoided on a ketogenic diet because they contain sugar and starch thickening agents.
As a matter of fact, there is a variety of healthy salad dressings and sauces that are vegan, gluten-free, and oil-free that make your meals “dance and sing”.
Any diet that tells you to not eat fruit, grains, and legumes is obviously a joke. Seriously! This is a joke right? I’m sorry but it just makes me really angry.
So if you can’t eat most fruit, veggies, grains, and legumes on a keto diet. And as vegans, we don’t eat meat and dairy, what will you be left to eat.
I would say it is almost impossible to do a vegan keto diet. It is just not sustainable.
We vegans need to follow a plant-based diet, meaning we eat what the earth gives us. That is how you ward off diseases and elongate your life.
A vegan keto diet is definitely a no-no!
Why Vegans Shouldn’t Do Keto To Lose Weight
Weight loss is one of the main reasons why many people switch over to the keto diet. But, do you honestly think it is worth trading your precious health just for temporary weight loss? Well, you may need to think again.
Jillian Michaels, a TV’s toughest fitness guru and a renowned life coach, says that the keto diet is a ‘fad’ and will NOT help you lose weight!
According to Insider, Jillian Michaels states that the reason why keto is so popular is because it can successfully manage the insulin levels.
Well, it’s beneficial for those with health issues related to extremely high insulin levels, such as type 2 diabetes, but it doesn’t really make any sense for most people. Keto is NOT good for the average person.
Sure, you will shed pounds at least initially because you will be cutting down on healthy carbohydrates like fruits, legumes, and whole grains.
By the way, all which all contain vital minerals, vitamins, powerful antioxidants, prebiotic fiber and a host of other nutrients for your overall health.
Our body needs all the vitamins and minerals to function properly and when we cut out all these health-boosting food groups, what price are we really paying here?
As a vegan keto dieter you might be able to drop pounds in the beginning because you are simply eating fewer calories. But what you really might be losing is just water weight and lean muscle mass.
Over the course of a long period of time, a lot of vegan keto followers gain their weight back and end up very close to where they began.
In fact, researchers discovered that after 12 months of sticking to the keto diet, the average weight lost was actually less than a single kilogram.
Keto is definitely NOT a permanent way of eating! A whole-foods, plant-based diet is worth sticking with over the long-term because it’s not only an effective weight-loss strategy but it also contributes to improved health and longevity.
Jillian Michaels said, “Do not go keto. Just work out, eat clean and don’t overeat. I promise you, balanced diet, It’s that simple”.
BONUS: To learn more about what the Keto Diet does to your body, check out the video below!
The Scary Truth Behind The Trendy Keto Diet
I hope I have you convinced already that a vegan keto diet is a terrible idea. If not, then be ready to possibly suffer any of the following consequences.
And if this doesn’t scare you, I don’t know what will:
1. Damage To Arteries
For those keto followers that eliminate so many healthy carbohydrates in their diet should watch out for their arteries. Low-carb diets can seriously damage arterial function and cripple people’s arteries.
Dr. Richard Fleming, a skilled nuclear cardiologist and founder of the Fleming Heart and Health Institute, was on a mission to find out the impact of a low-carb diet on the blood flow of coronary arteries.
In order to understand the effects of this low-carb diet on heart function, Dr. Richard Fleming enrolled 26 people into this comprehensive study.
He utilized the latest nuclear imaging technology called a SPECT scan, which produces images that showcase how your organs work and this enabled him to directly assess the blood flow within the coronary arteries.
All the participants were put on a healthy vegetarian diet, and a year later, Dr. Fleming measured the blood flow again. By that time, Dr. Fleming learned that 10 of the patients had switched to a low-carb diet. And that gave him a chance to scrutinize the changes between a high and low carb diet.
Dr. Fleming had 10 people that followed a low carb diet and 16 people that followed a healthy high carb diet. Now guess what happened to their heart at the end of the year.
The 16 participants that stayed on the vegetarian diet showed a reversal of their heart disease as expected. They had 20 percent less plaque in their arteries at the end of the year compared to the outcomes of their tests at the beginning.
What happened to those that trashed the treatment diet and switched to the low carb diet? Unfortunately, their condition significantly worsened. They experienced a regular increase of 40 to 50 percent more artery-clogging at the end of the year.
Honestly, keto diet is not the healthiest choice. Just because it will help you lose weight quickly initially doesn’t mean it is good for you. It could really harm your heart.
For more information on how a diet rich in fat can do your arteries, visit NutritionFacts.org.
2. Broken Bones
Eating a keto diet (a low-carb diet), a process called ketosis happens in the body. To be in ketosis, you have a propensity to reduce consumption of many nutrients essential to healthy bones like calcium.
In addition, a variety of fiber-rich healthy carbohydrates that contain significant amounts of bioactive phytochemicals, which help reduce the risk of chronic diseases are eliminated.
Since fiber-rich foods are drastically lessened, your gut refuses to take in calcium, which causes poor bone health and you have a decline in bone mass.
Another reason for weakened bones could be the chronic metabolic acidosis, which happens when the body produces a lot of acid and is seen in ketogenic diets.
This could debilitate bones in the long run as the body utilizes alkali from bones to buffer the acid in blood.
3. Nutritional Deficiencies
This high-fat, low-carb approach to the ketogenic diet limits a variety of health-boosting foods that are essential for your overall health.
Cutting out entire food groups, such as legumes, beans, whole grains, many fresh fruits and vegetables is just ridiculous.
These healthy foods carry vital minerals, vitamins, antioxidants, prebiotic fiber and other nutrients that you can’t get from any other source. Therefore, that explains why keto followers experience nutritional deficiencies.
4. Severe Muscle Loss
While protein is a crucial building block of muscles, carbohydrates should be the first nutrient you concentrate on because your muscles need carbs for sufficient formation and maintenance.
The longer you’re in ketosis, the sooner you will start to lose muscle tissue.
Your body will start breaking down muscle when it is not fuelled with carbs.
In addition, when your body enters ketosis, it will begin to eat away at muscles and since your heart is a part of muscle, it could be damaged in the process.
5. Reduced Athletic Performance
If you believe that going very low carb and high fat is the ultimate route to improved athletic performance, think again. The truth is carbohydrates are superior for performance and eating a keto diet doesn’t fire you up for high performance.
The amount of energy your body can take out from carbohydrates is much greater than the energy it can extract from fat. When utilizing fat for fuel, you can’t really access that energy quickly.
Think of fat as a humongous pool of energy and you can only drain it with a little straw. However, with carbs, the pool is much smaller and you can drain it with a big fire hose.
According to a study in the Journal of Sports Medicine and Physical Fitness, participants did not perform ideally on high-intensity cycling and running missions after four days on a keto diet. On the other hand, those who had spent four days on a high-carb diet performed much better.
When your body is in ketosis, it will be in an acidic state, which could hinder your athletic performance.
According to Applied Physiology, Nutrition and Metabolism, a low-carb diet reduces both performance and total aerobic energy provision during high intensity exercise.
6. The Keto Flu
Ketogenic dieters limit total carbohydrate numbers to 20 or 30 net grams of carbohydrate per day, which is the equivalent of an apple or a banana.
Switching your body’s preferred and primary fuel source from carbohydrates to fats causes negative side effects, such as cramps, dizziness, a lot of fatigue, lethargy, upset stomach, vomit, constipation, diarrhea, irritation, brain fog, insomnia, just to name a few.
All these symptoms occur because the body runs out of sugar to burn for energy, and it has to begin using fat. That transition alone can leave your body drained and fatigued.
The good news is that whole-food, plant-based diets won’t cause all these negative side effects.
Fiber is essential for gut function and motility and it plays a significant role in digestive health, but when fiber intake is severely limited, digestive distress skyrockets.
Keto followers eat mostly meat, fish, eggs, fats, and few plants. They don’t consume a variety of fresh fruits, starchy vegetables, and whole grains. These fiber-filled foods are the sources of dietary fiber that may even help prevent colon cancer.
Diarrhea happens because of a lack of fiber. These keto dieters cut way back on healthy carbohydrates and don’t supplement with other fiber-rich foods.
Foods that have soluble fiber (oats, legumes, apples, mangos, plums, kiwis, etc) can help diarrhea and firm up a loose stool.
Keto eaters miss out on so many fiber-filled foods, such as beans, legumes, fruits, starchy vegetables, and fruits that help keep them regular.
Forcing to have a bowel movement causes a lot of discomfort and puts stress on your body. That kind of stress can cause problems like hemorrhoids (swollen veins in your anus and lower rectum).
Eating fiber-rich foods can make your stool softer and relieve constipation.
9. High Cholesterol & Increased Risk Of Heart Disease
Keto followers love meat, eggs, dairy products (cheese, butter, and heavy cream). These foods are full of saturated fats and cholesterol that raise high cholesterol levels.
Foods rich in saturated fat are even more dangerous because they trigger the body to produce even more cholesterol.
The keto diet was designed to treat children and young people with epilepsy, but even in this group of patients that adopted the keto diet, their cholesterol levels still increased.
What about those adult patients that went on the keto diet in hopes of shedding pounds? Their cholesterol levels still increased.
When there’s too much cholesterol in your blood, it builds up in the walls of the arteries, making the arteries become narrowed, which slows down the blood flow to the heart muscle. This can cause heart disease.
There are many success stories about how people went from serious heart disease to no more heart disease by eating a plant-based diet.
According to Physicians Committee for Responsible Medicine, a study showed that people consuming a plant-based diet high in special cholesterol-lowering foods (oats, beans, soy protein, etc) lowered their bad cholesterol by almost 30 percent in only four weeks.
The bottom line is that eating a plant-based diet rich in fiber can significantly lower cholesterol levels.
10 Birth Defects
According to Daily Mail, low-carb diets, such as Atkins or Keto are associated with risk of birth defects.
One study has shown that mothers who ate a low-carb diet had a 30 percent higher risk of having a baby with spina bifida or split spline.
11. Kidney Stones
Keto dieters mostly consume meat and other animal products that are high in animal protein, which is bad for the kidneys.
According to NutritionFacts.org, high animal-protein consumption poses a notorious risk of kidney stone formation. One recent study has shown that there was no increased risk of stone formation with plant food intake.
In order to reduce your risk of developing kidney stones, you need to stay hydrated, reduce salt, restrict animal foods, and eat a plant-based diet.
Keto eaters eat animal foods like dairy products (cheese and butter), eggs, and meat, which all contain saturated fats.
For more information on why meat is a risk factor for diabetes, watch this video uploaded by Dr. Michael Greger.
People who begin a keto diet and drastically cut back on carbohydrates are prone to dehydration issues. Your body end up producing less insulin and glycogen stores are depleted.
As those glycogen stores in your muscles and liver are depleted, the kidneys go from preserving water to discharging a lot of it, including important minerals called electrolytes that are crucial to heart function and normal heart beating.
The loss of electrolytes like magnesium, sodium, and potassium will put the keto dieters at risk of a cardiac arrhythmia (irregular beating of the heart).
14. Leg Cramps
In order to get in ketosis, you will need to remove sources of nutrients and minerals like potassium and calcium that are important for proper functioning of muscles. Not getting enough of these minerals can make your leg muscles cramp.
15. Bad Breath
During ketosis, the body breaks down fatty acids and creates byproducts of fat-burning process known as ketones.
Your body utilizes many tactics like urinating or exhaling to get rid of acetoacetate, beta-hydroxybutyrate, and acetone (three common forms of the ketones).
Once you urinate or exhale these three common forms of the ketone bodies, they leave revolting smells and that’s why you have halitosis (bad breath).
16. Easy Bruising
According to LIVESTRONG.COM, deficiencies in vitamin C or K can cause easy bruising, and sticking to a low-carb ketogenic diet may also interfere with blood clotting.
Ketosis changes your blood composition and affects functioning of platelets that are involved in clotting, which can make you get bruised easily.
17. Stunted Growth In Children
Researchers discovered that children who adopted the ketogenic diet were not growing as quick as their fellows who consumed high-carb diets because they were missing out on a lot of essential minerals, such as calcium, phosphorus, and vitamin D for healthy bone growth.
18. Acute Pancreatitis
There are documented examples of acute pancreatitis leading to death on the ketogenic diet. The reason why the keto diet could cause pancreatitis is because of high-fat content that raises high levels of cholesterol and triglycerides in the blood.
19. Hair Loss
The researchers conducted a study to assess the effects of the ketogenic diet on biotin status in mice.
Biotin is a water-soluble B-vitamin, which is essential for energy metabolism. It also plays a significant role in the health of your hair, nails, and skin.
32 male mice were divided into the control diet group, biotin-deficient (BD) diet group, ketogenic control diet group, and ketogenic biotin-deficient (KBD) diet group.
In about 9 weeks, one of the typical symptoms of biotin deficiency like hair loss had only developed in the ketogenic biotin-deficient diet group.
Although the study was done on mice, a lot of people have reported that they experienced hair loss on the keto diet.
20. Increased Risk For All-cause Mortality
According to a new study published in The Lancet, low-carbohydrate diets like Keto may be associated with an early death.
Keto dieters cut out entire food groups like fruits, whole grains, legumes that all contain important nutrients for optimal health. Instead of incorporating more of these healthy plant foods into their diet, they choose to eat meat and other animal-based foods, which has been linked to an increased risk of cancer and early death.
Ketogenic diet is a diet that severely restricts carbohydrate intake. It was originally designed to treat people with epilepsy and it’s effective at reducing seizure incidence.
However, today the keto diet for weight loss has become wildly popular. In order to shift the body from burning glucose to burning mostly fat, keto dieters slash carbohydrates and drastically boost their fat intake.
Unfortunately, even vegans are trying to find a way to try the keto diet because they think it will help them lose weight.
To achieve this, keto dieters must eat the fattiest possible meats and other animal foods, such as ribeye steaks, bacon, salmon, cheese, butter, oils, and few non starchy vegetables.
However vegans, cannot eat most of the fatty foods that keto dieters eat. And then, vegan keto dieters also have to cut down on a variety of healthy carbohydrates (fruits, starchy vegetables, whole grains, and beans).
This causes them miss out on the vital vitamins, minerals, fiber, phytochemicals and many other nutrients for optimal health.
In the short-term this can lead to problems like fatigue and constipation. In the long-term vegan keto dieting can lead to dangerous health problems, such as increased risk for cardiovascular disease, increased risk for bone fractures, acute pancreatitis, increased risk for all-cause mortality and more.
So vegans, please forget keto and eat a low-fat, plant-based diet that is far more powerful for weight loss, heart disease, type 2 diabetes, brain health and athletic performance.
Remember that fresh fruit, vegetables, whole grains, and legumes have always been and will continue to be power foods for optimal health.