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The ketogenic diet, or “keto” for short, has become increasingly popular over the past few years as a weight loss and health improvement strategy. However, there has been some concern over the potential negative effects of this diet, particularly in regards to cholesterol levels and digestive issues such as diarrhea. In this post, we will explore these concerns and provide some insights into how to handle them.

Elevated Cholesterol Levels?

One of the main criticisms of the keto diet is that it can lead to elevated cholesterol levels, particularly LDL cholesterol (often referred to as “bad cholesterol”). However, research on this topic is mixed.

Some studies have found that a high-fat, low-carb diet may lead to increased LDL cholesterol levels, while others have found no significant effects on cholesterol levels or even improvements in lipid profiles (1, 2). It’s worth noting that even in studies where LDL cholesterol levels were increased, the increase was generally accompanied by an increase in HDL cholesterol (often referred to as “good cholesterol”), which may offset any negative effects on heart health (3).

Regardless of any potential effects on cholesterol levels, it’s important to note that the keto diet is not a one-size-fits-all approach. Individuals with a history of heart disease or high cholesterol should consult with a healthcare professional before starting the diet and should closely monitor their lipid profiles while on the diet. It may also be helpful to focus on incorporating healthier fats into the diet, such as monounsaturated and polyunsaturated fats found in avocados, nuts, and seeds.

Keto Diarrhea Issues

Another potential downside of the keto diet is digestive issues, particularly diarrhea. This can occur due to a number of reasons, including changes in gut bacteria, increased fat intake, and dehydration (4).

To help alleviate diarrhea on the keto diet, it’s important to focus on staying hydrated and supplementing with electrolytes such as sodium, potassium, and magnesium. It may also be helpful to gradually increase fat intake instead of drastically reducing carbs all at once, as this can give the body time to adjust to the changes. Additionally, incorporating fiber-rich foods such as leafy greens, nuts, and seeds can help promote healthy bowel movements.

Conclusion

The keto diet has become a popular weight loss and health improvement strategy, but it’s important to recognize that it may not be suitable for everyone. While concerns over cholesterol levels and digestive issues are valid, they can often be mitigated by working with a healthcare professional and making adjustments to the diet as needed. By taking a careful and thoughtful approach, individuals can harness the potential benefits of the keto diet while minimizing any potential risks.

References:

1. Mansoor, N., Vinknes, K. J., Veierod, M. B., Retterstol, K. (2016). Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials. The British Journal of Nutrition, 115(3), 466-479.
2. Paoli, A., Rubini, A., Volek, J. S., Grimaldi, K. A. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition, 67, 789-796.
3. Westman, E. C., Yancy, W. S., Mavropoulos, J. C., Marquart, M., McDuffie, J. R. (2008). The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutrition & Metabolism, 5, 36.
4. Muirhead, K., Steglitz, J., & Faghihnia, N. (2019). Digestive Aspects of the Ketogenic Diet. In The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss. Rockridge Press.

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