What are the potential risks of following a ketogenic diet long-term?

The Risks Associated with Long-Term Ketogenic Diets

The ketogenic diet, often referred to as the 'keto' diet, has risen in popularity over recent years due to its effectiveness in facilitating short-term weight loss. However, there are potentially significant health risks connected with following this diet long-term. Ensuring a balanced view of the diet, and its possible repercussions over an extended period, is crucial for those considering this lifestyle choice.

Nutrient Deficiencies

The ketogenic diet is restrictive, limiting intake of fruits, vegetables, and grains. These food groups not only provide energy but are also key sources of vitamins, minerals, and fiber. Extended limitation of these food groups can therefore result in nutrient deficiencies, negatively impacting overall health (Harvard Medical School, 2020).

Increased Risk of Chronic Diseases

Long-term adherence to the diet can also contribute to higher levels of low-density lipoprotein (LDL), or 'bad' cholesterol, raising the risk of cardiovascular diseases. Furthermore, the diets' heavy reliance on food rich in saturated fat can increase the potential risk of certain types of cancer (Brouns, 2018). It can also affect liver health, considering the organ's role in metabolizing fats.

Altered Mood and Reduced Energy

The human brain primarily uses glucose as a fuel source. Prolonged adherence to a ketogenic diet, which minimizes carbohydrate and thus glucose intake, can lead to alterations in mood and energy levels (Goel, 2017). There is also an increased possibility of developing 'Keto Flu', which can result in poor energy and mental function, increased hunger, sleep issues, nausea, and digestive discomfort.