Is the keto diet safe for weight loss? New study reveals potential side effects you should know

The ketogenic or keto diet was first used in 1921 to treat epilepsy. For those who don’t know, keto is a high-fat, adequate protein, and low-carbohydrate diet. In recent years, many people looking to lose weight have adopted this diet for its weight loss benefits. However, apart from helping you lose weight, is this diet healthy for your body? A recent study from the University of Bath suggests that ketogenic low-carbohydrate diets may increase cholesterol levels and reduce beneficial gut bacteria. When trying to lose weight, it’s important to follow a diet that will not only help you achieve your weight loss goals, but will also be healthy for your body in the long run.

The study, published in Cell Reports Medicine, involved 53 healthy adults for 12 weeks. Participants followed either a moderate-sugar diet (control), a low-sugar diet (less than 5% of calories from sugar) or a ketogenic (keto) low-carb diet (less than 8% of calories from carbohydrates).

How does the keto diet work?

According to Harvard Health, the keto diet prompts your body to use a different kind of fuel instead of sugar. Instead of relying on glucose from carbohydrates, the keto diet relies on ketone bodies, a type of fuel that the liver makes from stored fat. To burn fat through ketone bodies, you must abstain yourself from carbohydrates, consuming less than 20 to 50 grams of carbohydrates per day. Also, it usually takes a few days to reach a state of ketosis, and consuming too much protein can also interfere with ketosis.
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What to eat in keto diet for weight loss?

According to nutritionist Rupali Dutta, high-fat, high-protein, low-carb foods work best on the keto diet. Some of the foods you can include in the keto diet are coconut oil, ghee, butter, chicken, eggs, all vegetables, pulses, beans, legumes, dry fruits, nuts, seeds, cottage cheese and other types of healthy cheese like goat cheese and feta cheese.

High-carbohydrate foods such as cereals, flour, oats, cakes and desserts made from refined flour should be avoided.

does keto help with weight loss

Researchers found that after 12 weeks, the keto diet resulted in an average loss of 2.9 kg of fat mass per person. In comparison, the sugar-restricted diet resulted in an average loss of 2.1 kg of fat mass per person.

Health risks of following keto

Research has identified negative health effects of the low-carbohydrate keto diet:

1. Increase in cholesterol

Researchers found that the keto diet raised cholesterol levels. The diet increased apolipoprotein B (apoB), which causes plaque buildup in the arteries. “Despite reducing fat mass, the ketogenic diet increased levels of unfavorable fats in our participants’ blood, which, if continued for years, could have long-term health implications such as an increased risk of heart disease and stroke,” said lead researcher Dr. Aaron Hengist.

On the other hand, the low-sugar diet significantly reduced cholesterol in LDL particles.

2. Decrease in beneficial gut bacteria

The keto diet altered the composition of the gut microbiome, specifically reducing bifidobacteria, the beneficial bacteria often found in probiotics. This bacteria helps the body produce B vitamins, inhibit pathogens and harmful bacteria, and lower cholesterol. “This reduction in bifidobacteria may contribute to important long-term health consequences such as increased risk of digestive disorders such as irritable bowel disease, increased risk of intestinal infections, and weakened immune function,” explained Dr. Russell Davis, who led the microbiome research.

Sugar restriction had no significant effect on gut microbiome composition.
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3. Glucose Tolerance

The keto diet reduced glucose tolerance. This means that the adults’ bodies became less efficient at handling carbohydrates. According to Professor Javier Gonzalez, who oversaw the research, when people go back to a high-carbohydrate diet, this could “increase the risk of developing type 2 diabetes in the long term”.

If you want to lose weight, researchers suggest that a low-sugar diet is better for most people. More research is needed to understand how each type of diet may benefit an individual.

Disclaimer: This content including advice provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.