More and more research is pointing to the potential harms of these diets, shedding some light on the health risks we may be unwittingly accepting in the pursuit of an “ideal” beach body.

Imagine if today were November 16, 1994, instead of 2024. We would find ourselves inundated with articles and magical tips on how to &ldquo;cleanse,&rdquo; &ldquo;detox,&rdquo; and &ldquo;tone&rdquo; our bodies for the bikini challenge. Under the pressure of dieting and starvation, we would force our bodies to suffer and deny ourselves every little pleasure, all in the name of achieving the slim figure that the world tells us is the only thing worthy of the concept of &ldquo;perfection.&rdquo; In the 90s, we easily ignored health warnings while following the strict diets promoted by magazines or celebrities. We would not have paid any attention to the value of Body Positivity and would never have thought that all body types were worthy of respect. The whole month will be filled with anxiety, looking at yourself in the mirror and dreading the moment you have to take off your jeans.

Diet culture and the beach body

Now in 2024, people’s awareness has improved a bit, but unfortunately, not everything has changed. As the Lunar New Year approaches, dieting stories are flooding TV, magazines, and social media. Health communities, from experts to hoaxers, are eager to “help” us achieve Kim Kardashian’s waistline after losing weight. Familiar keywords such as “blood type diet,” “intermittent fasting,” “keto diet,” “paleo diet,” and “no carbs after 4 p.m.” are constantly mentioned by heart. However, more and more studies are pointing out the potential harms of these diets, shedding some light on the health risks we may be unwittingly accepting just to dream of an “ideal” beach body.

The Ketogenic (or Keto) diet is built with a special nutritional ratio: 70-80% fat, 20% protein, and only 5-10% carbohydrates. Unlike regular diets, Keto limits carbohydrates to a maximum of 50 grams per day, instead, increasing fat to start the ketosis process. This is the stage where the liver converts stored fat into ketones - an alternative energy source to glucose. When the body no longer has glucose from carbs, fat becomes the main energy source. On a keto diet, anything containing sugar—whether natural or added—is eliminated. Instead, you’ll find meat, fish, eggs, oils, butter, cheese, low-carb vegetables, some fruit, nuts, and coffee and tea (as long as they’re unsweetened).

Keto diets are not a new trend, having emerged in the 1920s as a way to reduce seizures in children with drug-resistant epilepsy. They then made a dramatic comeback in the 2000s with the famous mantra “fat is not the enemy” . Keto advocates tout the benefits of Keto, from rapid weight loss, increased satiety, improved alertness, deep sleep, high energy levels, to reduced inflammation, lower triglycerides, balanced blood sugar, and insulin stabilization support.

What are the risks of the Ketogenic diet?

However, a study in the March 2024 issue of &quot; Current Problems in Cardiology&quot; sheds surprising light on the health risks of this diet — which focuses on foods high in fat and extremely low in carbohydrates. The article, by Joanna Popiolek-Kalisz, MD, PhD, casts doubt on the long-term health benefits of the ketogenic diet. While rapid weight loss is a common result of dietary changes, Popiolek-Kalisz points out that this is mostly water weight and may not have a lasting positive impact on health. “The ketogenic diet does not meet the criteria for a healthy diet,” she notes, noting that in many cases, low-carb diets are more beneficial for heart health than very low-carb diets like keto. With their high fat content, keto dieters often face elevated LDL cholesterol levels, which pose a major risk to heart health, clogged arteries, and death. Other low-carb diets like Atkins, paleo, and South Beach have also gained traction, but the keto diet has potential problems like serious vitamin and mineral deficiencies, excess fat-soluble vitamin K—a heart-healthy factor—and an increased risk of kidney stones. According to research from the International Food Information Council, more than half of Americans follow a specific diet or eating pattern, but the popularity of high-fat diets like keto has dropped by 4% since 2023, and that trend looks set to continue to decline in the near future. Due to its high fat content, people on the Keto diet tend to have elevated LDL cholesterol (the bad cholesterol), which increases the risk of heart disease, atherosclerosis, and even mortality. Popiolek-Kalisz emphasizes that “although reducing carbohydrate intake can help lower triglyceride levels, elevated LDL levels have been reported.” Additionally, the positive effects of Keto on triglycerides appear to diminish over time. Here are some common risks of the Keto diet:<ul style="text-align: justify;"><li> Dehydration.</li><li> Digestive problems (such as constipation, diarrhea, nausea, vomiting).</li><li> Kidney stones.</li><li> Decreased athletic performance (due to muscle loss and fatigue during exercise).</li><li> “Keto flu” (including headaches, fatigue, irritability, nausea, insomnia, and constipation).</li><li> Nutritional deficiencies (vitamins and minerals).</li><li> Risk of heart disease.</li><li> Cognitive impairment, drowsiness, and mood changes.</li></ul>

You’ve probably heard a lot of “miracle” diet advice from celebrities, friends, and social media. But the important thing is, other people’s diets may not always be right for you. Don’t just believe what magazines and blogs say, remember that every diet needs to be tailored to the individual. An effective and safe diet should be based on many factors, from your age, physical condition, health status and lifestyle. Only trained professionals can help you design the most suitable and balanced diet. Instead of arbitrarily applying random diets, consult a doctor or nutritionist for accurate advice and have the necessary medical tests to monitor the process. Photo: Getty Images

Potential health risks of the ketogenic diet

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