what are the dangers of the keto diet

By now, you must have heard about the ketogenic diet, a lifestyle that insists on significantly cutting down on carbs while optimizing on high-fat intake. And even though its benefits in suppressing appetite and weight loss have been hailed, keto advocates often tend to minimize on the downsides associated with this low-carb diet. However, our dieticians and health experts at ItWorks Keto warn that going for this course as solution for the problems it’s claimed to tackle could be dangerously harmful to the body’s ecosystem. A ketogenic diet is basically a systematic approach to self-starvation, which therefore means that by using it, you are depriving your body of certain nutrients required for its ecological functions. That aside, here are some aspects to consider before going full-on keto:

Keto Flu

One of the main disadvantages of the keto diet that most people are unaware of is the fact that there is no long-term research on how beneficial it would be several years down the line. Aside from there being no guarantee that the results will suffice or be as impressive as claimed, it’s unclear whether or not one would regain their lost weight or suffer intense health consequences. What’s promised though are short-term side effects, usually referred to by its users as keto flu characterized by fatigue, poor sleep, constipation, difficulty with exercise, lightheadedness and dizziness during the initial stages when one is undergoing transition. These symptoms can go on for days, weeks or even months until the body adjusts to tapping into fat for fuel.

Altered Hydration Levels

Electrolyte imbalances may be common for a person on a ketogenic diet if they are unaware of their hydration needs. While on this kind of diet, there are extreme demands for regular hydration to counter the depletion of glycogen in muscles as caused by production of lesser insulin by the liver. Water loss against glycogen depletion occurs in the ratio of 3:1 which means that the kidney flushes out more water along with such electrolytes as potassium, sodium, calcium and magnesium. An imbalance in these electrolytes causes a lack of body temperature control, cognitive distortion, fatigue, an irregular heartbeat and muscle cramps. It also increases the chances of one getting kidney stones due to inadequate hydration while on the keto diet.

Disordered Eating

As a restrictive diet, keto can quickly get obsessive and is particularly more dangerous for people prone to disordered eating. This may not exclusively apply to the keto diet but the fact that it’s a style that restricts an entire food group pretty much makes one susceptible. Even if you haven’t had a history of eating disorders, there is a likelihood of developing a negative attitude around food. A vast majority of users may not find the ketogenic diet sustainable, thus they may only stick with it for a few months. Once they fail to meet their expectations with this diet, returning to the original eating habits could trigger feelings of guilt and failure. Worst case scenario, this might result in disordered eating.

Negative Effect on Athletic Performance

There is mixed literature on how a low-carb diet can affect athletic performance but one thing that remains constant is that a lot of it points to a consistent decrease when an athlete is seeking optimal power output. Alongside this, you would be hard-pressed to strength-train and put on weight while on such a diet. This could be why the ketogenic diet is thought of as a better fit for endurance athletes though even for them, it’s still pretty challenging to maintain.

Reduced Intake of Fruits and Vegetables

The intake of fruits and vegetables is extremely limited while on a ketogenic diet. We are all well aware of the significance of fiber, minerals, vitamins and other compounds found in vegetables and fruits. It’s true that there are a lot of healthy yet high-carb foods that one can eat on the keto diet. This could explain why the diet is low in fiber, which definitely makes it potentially harmful in the long term. Fiber does not only offer protection against several gastrointestinal cancers, it also makes for a huge factor when it comes to fullness and weight loss. Furthermore, such a low-carb diet definitely enhances the vulnerability to constipation among its followers.

Closing Remarks

There might be so many good things you’ve heard about the ketogenic diet but when you look at the drawbacks, they outspan the benefits by far. The simple fact that their long-term side effects have not been fully explored pretty much makes them a no-go for anyone who really cares about their physical health and well-being. With so much being done to find alternatives to food-related problems, it can be easy to trust every conventional solution advertised blindly without looking deeply into the facts. If you have been debating on why you should do the keto diet, now you have every reason not to.

keto brownies

If there’s a secret to making perfect crunchy keto brownies – then it must be in the timing. Make a mistake of over baking them and you will end up with a dry pile of crumbs. I will share the “secret sauce” I use to achieve extra fudginess too. Welcome back guys, today we’re making keto brownies and I’m pretty excited. I’m sure you already know that keto brownies promote healthy weight loss and I’m not here to bore you with those details. Put on your baking gloves and let’s get started. You’re about to learn how to make keto brownies.


Of all the keto recipes, this one is my favourite. Here’s what you’ll need

  1. Half a cup of butter
  2. Nine bars of unsweetened chocolate. We are going to use stevia to sweeten it
  3. Three large eggs. Bonus points if you can get them straight from the fridge. Cold eggs emulsify butter better.
  4.  One teaspoon of Stevia Sweetener. You can use other natural sweeteners too.
  5. One cup of almond flour
  6. One teaspoon of Cocoa powder
  7. A half teaspoon of baking powder (optional)

Other things you need to know

You will need about five minutes for preparation. Fifteen minutes for cooking. The above ingredients assume a serving of ten people. Scale appropriately depending on the number of people. Just like in other keto recipes, these brownies won’t exceed two hundred calories each.


  1. Have the oven preheated to three hundred degrees (Fahrenheit) in advance. Line your favourite baking pan with aluminium foil and apply a light coat of butter.
  2. Use a pan (or microwave) to melt the butter and chocolate bars. Stir occasionally until they’re indistinguishable. If you decide to use the stove, water heat them instead. Let the mixture cool to lukewarm. Whisk the eggs. Every time I use eggs at room temperature, they tend to separate. This is why I recommend using cold eggs.
  3. Slowly stir in the almond flour then add cocoa powder. Then add the stevia sweetener. Stir lightly taking care not to over mix.
  4. Carefully transfer this batter onto the coated baking pan. It should be relatively thick at this point. Use your fingers to align it into position.
  5. Bake for ten minutes or until the brownies are no longer soft at the top. Whichever comes first. Insert a toothpick to ascertain that the centre is still very soft yet the top is no longer wet.
  6. Let them cool completely or they’ll deform during cutting

I love these brownies: Here’s why you should love them too.

Low in Carbohydrates

These keto brownies are so spongy and chewy that you won’t believe they don’t cross the two hundred calories mark. They’re good too for gluten intolerant people as they use almond flour instead of wheat flour. We’ve used stevia over natural sugar as you’ll be enjoying the same health benefits without compromising on taste.

Free from Harmful sugars

These keto brownies are indistinguishable from the real deal. Well, almost. They’re neither too sweet nor are they coffee-bitter. Experiment with varying amounts of erythritol, traditional vanilla extracts and organic stevia to find the perfect balance. Find out what proportions work best for you. This, my friend, is how I discovered the “secret sauce”.

Use almond flour

Well, honestly speaking, raw almond flour isn’t the most visually appealing thing you’ll see this week. Some of us find its texture rather unappealing. This is normal. If you find raw almond flour rather unappealing use classic almond flour instead. However, it’s worth noting that unblanched almond flour is more nutritious and this is why you should never put it off completely.

Simple to bake

I love sharing keto recipes that are so simple that anyone can follow along irrespective of their experience. Don’t you believe that good recipes are the ones that you can cut out as many steps as you want and you’ll still achieve the same great taste? In this recipe, we’ve used simple ingredients that are easy to find. You could toss in a few nuts and see if they’ll still be as great.

Easy to serve

Children love them served with whipped cream. You could also use serve them with a few berries to great a great timeless dessert. As the days go by, you’ll naturally find yourself cutting down on the amount of sweetener.

what is the keto flu

For many people, a ketogenic diet is a great option for weight loss. It is very different and allows the person on a diet to eat a diet that consists of foods that you may not expect. Keto diet will help to speed increase metabolism and therefore permits you to reach unwanted weight decline goals quicker. This causes fat tissue to break down and provide electricity for your health. Your core perform to preserve burning up of your cholesterol all through the evening.

With the ketogenic diet program, it is suggested that you make up on carbs for a 3-day cycle. Consume one thousand calories worth of carbohydrates at least two hours in advance of your work out on the third day. You have two options for carb-loading available. You can either 1) chow down on anything that you wish or 2) start off with higher glycemic carbohydrates and then turn to low glycemic carbohydrate. For those who decide to consume anything while in this phase, then they should certainly stick to low-fat carbs. The purpose of the carbohydrate loading is to enhance the glycogen within your muscle tissues which will make you endure an intense training session.

For example, let’s say you start off carbohydrate loading on Friday. By Sunday, your muscle tissue will have a substantial amount of glycogen in it. You can begin your training session on this day. Only perform exercises targeting 50 percent of your physique at this time with weights. Make sure your schedule your future routine on Wednesday and be sure to consume 1000 calories worth of carbohydrate before your training. By Wednesday, your glycogen level may be small, but the pre-workout carbohydrate load will help you to exercise intensely. This time you are going to perform workout routines targeting the other fifty percent of your body with weights.

Ketone helps focus on fat around your belly, the most difficult to reduce as well as the biggest also. This helps reduce your blood insulin degree also. We might also advise that should you be on this product; make an effort to decrease your sweet intake. Which will make your system a smaller amount influenced by the hormone insulin and it works great for your body. This also aids in preventing incident regarding Diabetes type 2, additional metabolic ailments or perhaps being overweight.

What is keto flu?

Keto flu or carb flu happens when you suddenly remove carbohydrates from your diet. It happens because the body has switched from burning glucose to burning fat. If you have switched to the keto diet recently and you are feeling dizzy, nauseous, drowsy and achy, don’t worry. These are symptoms of the body’s natural reaction to the switch. For the normal person, keto flu may last a week or less. If you have a tendency of eating processed or high sugar foods, the more you’ll be likely to experience these symptoms. But don’t give up, in no time you will be reaping all the health benefits that come with adopting the keto diet. However, you can ease the symptoms by drinking more water, taking bone broth, eating more fat, gentle exercise, enough sleep and adding sodium, magnesium and potassium supplements to your diet.

It’s worth to note people are born differently with diverse body constitutions. As a result, the product might work with one person but not with another. Moreover, different bodies have various metabolic levels, and also respond differently to stimuli. Talk to your doctor and understand what other items are added in these to turn it into a much better package. Along with better expertise in your current health background, your physician knows what suits you best. Even be likely to notice your self by looking at online and becoming much better educated.

Calorie Central
Source: Flickr

When it involves diet programs, far too often we take those primary steps in the direction of weight-loss happiness wherefore we later on identify are all the wrong reasons. Ultimately nonetheless, if your factor works for you there is no absolutely incorrect reason to diet plan. The method is in locating the reason that will really work for you.

I’ve seen all type of exceptional incentives when it comes to dieting and taking your dieting seriously. One of the a lot more usual factors is to reduce weight. This is as great of a reason as any kind of. Some want to return into the dimension 5 denims they wore in secondary school while others would simply prefer to be able to look in the mirror once more without really feeling regret. For some this is a basic issue of vanity and for others it is finally managing to handle what has come to be a lifelong problem. If you discover the inspiration you have to achieve success with your diet programs this time as opposed to others, then that is the perfectly possible and also appropriate factor for you to diet plan.

Various other reasons for weight loss consist of a need to be a lot more fit. Some of us have a deep and following wish to live as long as feasible and strongly think that the most effective possible approach for achieving this objective is to live the healthiest life possible. This is another excellent reason for losing weight and asking for into form. If it works for you that is. The important things to bear in mind is that everyone is visiting need to find their personal motivation deep within.

Yet one more excellent reason is to have the energy you need to keep up with your little ones. This is one of the most heartbreaking negative effects for many when it involves weight problems. There is just no power left over at the end of the day to appreciate doing foods with your precious kids that are young for such a very brief amount of time. You seriously wish to have the ability to construct those priceless memories with them but completely have no energy with which to do so. If that isn’t really bad sufficient you most likely (if you are taken into consideration morbidly obese) have actually seen that many of the most basic tasks with your youngsters commonly bring you physical pain that is the direct outcome of your weight.

Revenge is a recipe that is ideal offered cool and one more outstanding incentive for some when it involves dieting as well as taking off those pesky pounds. Shedding a large amount of weight takes time oftentimes so you need to be able to sustain your inspiration even when points are going harsh along the way. The course to a brand-new body is not an easy path. This is for those that have some serious emotional healing to do as well as the best retribution for worn out slights as well as injuries is ahead back more beautiful compared to ever. If this inspiration is just what it takes for you to take off the extra pounds after that this is the motivation to which you ought to stick.

Religious beliefs is one more typical weight reduction inspiration. Some a lot of people believe the body must be treated as a temple. There is nothing wrong with this viewpoint in any way, though it takes some us longer to discover our means to that line of assuming than others. Faith and also confidence are effective incentives, as they have actually been recognized to bring healing to those in requirement by the power of their belief or their prayers. If your confidence can offer you the will power and also strength you require in order to reach your diet programs and weight management objectives after that by all indicates lean on your faith and also hold it close.

Regardless of what inspiration you have for weight loss and slimming down if you discover it is no longer helping you, then you should find an additional incentive swiftly. Without appropriate inspiration it is rather not likely that you will certainly ever before fulfill your weight management objectives.

In order to get some health benefits like lowering glucose levels in blood, reducing weight and controlling diabetes ketogenic diets are recommended. But before discussing the pros and cons of ketogenic diets let us know something more about this diet plan.

What is the ketogenic diet?

The diets that have very low level of carbohydrate say less than 30 gram a day are known as ketogenic diets. Main purpose of eating this diet is to encourage your body to burn the fat accumulated in it to get energy with the help of natural source of energy called ketones. This diet is very beneficial for the people suffering from both types of diabetes- Type-1 and Type-2.

Pros of ketogenic diet

It has been proved through various researches that when ketogenic diet is consumed the process of nutritional ketosis starts to provide a range of health benefits by controlling the level of blood glucose. Common benefits of ketogenic diet may include:

  • Loss and maintenance of body weight: Ketogenic diet can help in losing weight rapidly. According to researchers, your body can be in the state of ketosis by reducing enough amounts of carbohydrates in your routine diet. It helps in reducing significant amount of fat accumulated in your body along with improving or retain its muscle mass.
  • Control of blood glucose: The ability of ketogenic diet to lower and maintain the level of blood sugar encourages people with diabetes to include it in their routine diet plan. According to various studies, macronutrients found in carbohydrates help in increasing the level of blood sugar causing diabetes. This rise in blood sugar can be controlled by eating very low quantity of carbohydrates.
  • Reduced dependency on medication: Diabetic people, especially suffering from Type-2 diabetes, need not depend much on insulin and other medicines for controlling their diabetes as ketogenic diet significantly lowers the level of their blood sugar.

Cons of ketogenic diet

Though ketogenic diet offers many health benefits but before following it you should also know about keto risks. Some of the side effects of ketogenic diet may include:

  • Loss of salts: In the initial weeks of taking ketogenic diet your body will use the sugar stored in it to generate energy which will release more water into your blood that ultimately converts into urine and goes out of your body. More secretion of urine can also reduce the level of salts in your body.
  • Keto-flu: The change in diet can be challenging in initial weeks for some people as their body will have to depend on ketones for energy instead of blood sugar. This process of keto-adaption can cause certain health problems like brain fog, fatigue, dizziness, insomnia and increase in heart rate etc. for few weeks.
  • Change in bowel movement: You may experience change in bowel habits like constipation due to changes in your diet. This change occurs as the bacteria in your gut also have to be used to change in your diet.
  • Cramps in legs: The use of ketogenic diet can also cause bothering crams in legs due to increase in hyponatremia in your body caused by low level of sodium in it
  • Bad breath: The release of ketones in your breath, urine and sweat can lead to unpleasant smell in breath, sweat and urine.

Do you feel like getting into Keto? Ketopia is a great way to start, it’s a package that gives tou everything you need to start your diet and finally get the body you want!


keto_dietKetogenic dieting may be new to you, but it has been around for a while, under different names. And there have been other diet programs that are similar in their goals and popular for a time like the Atkin’s Diet, the South Beach and the Paleo diet.

So what makes the ketogenic diet different? The first difference is there are three different types:

  • Standard Ketogenic Diet
  • Cyclical Ketogenic Diet
  • Targeted Ketogenic Diet

While all three are closely related, they are different in regards to their limits and they each have their own timing for consumption of carbohydrates. For all intent purposes, when the ketogenic diet is mentioned, typically it is referring to the Standard Ketogenic.

Here we will provide an outline that will explain the ketogenic diet exactly is how it works and why this diet works.

What Is This Ketogenic Diet Anyway?

A ketogenic diet is simply a diet that makes the body go into a state of ketosis. This is where your body burns fats instead of burning carbs for fuel. The proper ketogenic diet requires a high consumption of fat, ample amounts of protein, and low carbs. Because our body is used to making glucose out of the carbs we consume and use that for an energy source.  By limiting our carb intake sufficiently, our body goes into ketosis meaning our livers begin to break down our fat cells into fatty acids & ketones which are used as an energy source.

Why Does This Diet Work?

Just like any diet works, the ketogenic does by limiting your calorie intake, it is the fundamental weight loss science. This creates a caloric deficit and then more energy is burned than what is consumed.

How Do You Do A Keto Diet?



To be successful at keto dieting, you will need to learn how to properly balance your macronutrient ratios (check this list of macronutrients). The general recommendation for ketogenic dieters is to consume sixty percent of their macronutrients from fats, thirty-five percent from proteins, and five percent from carbs. You can check this in this post.

A beginner of a ketogenic diet should limit their carb intake to twenty grams a day and then as they become adjusted to being ketosis, the carb intake should be limited to a maximum of fifty grams a day.

During the first week or so, you need to be obsessively accurate in recording every bite of food or drink of liquid that you consume.

There are many helpful programs online and a keto app for your smartphone to help with this. In time, your will develop a clear understanding about how many carbs each type of keto foods has and how to adjust your eating habits to a low carb way of eating.

How to Make a Keto Diet

If you’ve heard or read about ketogenic diet and not sure how to go about getting a menu planned, we have some helpful information and tips here. Once you have these basics down, you can customize it to your own likes, tastes, and what works best for you.

Guidelines for Your Keto Meal Plan

Remember, we all have various needs, so while this is a good basic guideline.  You can find out more information related to these steps in this ketogenic diet plan. We get some information and put here. You will want to adjust it for your needs, and you can change it as you progress.

How to Make a Keto Diet

How to Make a Keto Diet

Step One: Define the number of calories needed daily

There are several online tools that you can use to help you with this. It is an important first step for a keto diet or any type of diet. This type of tool gives you the number of calories needed to maintain a healthy weight loss.


For a female in good health:

For a female weighing 120 pounds and is 5 foot 6 inches tall at the age of 29 years old with an exercise routine of three to five times a week would need 2085 calories per day.


For a male in good health:

A male weighing 175 pounds and 5 foot 9 inches tall and 36 years old that exercises six to seven times a week 4425 calories per day.

Step Two: Define the number of calories needed to lose weight

These numbers are based on the average size adult in good health. You need 3500 caloric intake to burn one pound of fat. So a female that weighs 120 pounds and is active would need 2775 calories per day for maintenance minus 1000 calories deficit means she needs 1775 calories per day.

For a 36-year-old male that weighs 175 pounds and is very active would need 4425 calories per day for maintenance minus 1000 calories deficit means he would need 3425 calories per day.

Again, these numbers are nothing more than a guideline and every person will need to adjust accordingly.

How to Find Your Needed Calories

At the start of the week, weigh yourself and then weigh again at week’s end. If you lose two pounds or more, increase your calories by ten percent for the following week. And likewise, if have lost under two pounds, reduce your calorie intake by ten percent.

Step Three: Determine The Amount of Protein Needed

For the Ketogenic diet to be a success, protein is a must in the right amount. Too much can get you off track just like too many carbs can. The recommended amount of protein is ten to thirty-five percent proteins. This needs to be adjusted by your activity level, age, height and weight, and sex. Too much protein can cause muscle loss and too much protein will turn to glucose, which will throw your diet out of whack.

Step Four: Determine The Amount of Carb Needed

The recommended about of daily carb intake is five percent or so, but that can be hard to achieve. 1 gram of carbs has 4 calories so if you intake seventy-five calories with each gram being four calories that is 18.75 grams per day. You don’t have to stay exact, most people round down or up to the closest for ease of calculating.

Since we are talking about net carbs, you can deduct one gram of carbs per gram of fiber. For example, raspberries contain the highest amount of fibers in fruits which make them a good choice for a ketogenic diet.

You can find some good ideas in this excellent ketogenic diet food list. It’s a simple one, but worth….

Step Five: Defining Your Macros

After you know the amount of carbs & proteins that you need, you can deduct how much fat is needed. This is a basic formula:

  • 1 gram of carbs equals 4 calories
  • 1 gram of proteinsequals 4 calories
  • 1 gram of fat equals 9 calories

The basic rule is to keep your macros approximately at seventy-five percent, fats at twenty-five percent, carbs and protein at five percent.  For an active person increasing the carbs is okay, however, if you are on a strict low carb diet, you may need to exercise more.