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Side Effects Of Keto Diet Researchers Found
Keto diets put your body into a state of ketosis, or burning fat for fuel, which releases acids called ketones into the bloodstream that are now believed to be damaging to your heart muscle. The scientists looked at the cellular impact of ketones on the heart and found that when ketones are formed, they can have a detrimental impact on your heart, causing permanent scar tissue to form, which itself hinders the heart’s ability to pump blood properly.
The researchers at Fudan University in Shanghai, and Sichuan University in Chengdu, were seeking to find out of going keto might benefit the immune system. Instead, they found disturbing evidence that it could lead to atrial fibrillation or irregular heartbeat due to the scarring that occurs when the body is in ketosis. Their research “has suggested that elevated is linked with poorer cardiac health, alongside various other concerning correlations between ketosis and mortality,” according to an article in the online medical journal IFL Science.
The study was done on rats, not humans, and the animals were divided into three groups and fed either a keto diet , a normal diet, or a calorie-restricted diet, for four months. At the end of that time, the rats hearts were analyzed to look for cellular changes and among the ketogenic dieters, the rats demonstrated higher ketones which led to the activation of a gene that inhibited normal blood flow to the heart.
Predicting How Keto May Affect Your Cholesterol Levels
To have an idea if the keto diet may have a negative effect on your cholesterol, consider your starting triglyceride number. According to the Mayo Clinic, triglycerides are another type of lipid in your blood that your body uses for energy high triglyceride and LDL levels can lead to fatty deposits that gum up arteries, notes the American Heart Association. Normal levels are less than 150 milligrams per deciliter . About a quarter of the population has triglyceride levels above 150 mg/dL, which is the threshold to consider elevated triglycerides. This is a large percentage of the population, so its not uncommon, says Soffer.
If you have normal levels, keto is likely safe to try. For people with normal or perfect triglyceride levels, the impact from keto is minimal or none, says Soffer. If, on the other hand, you have insulin resistance,type 2 diabetes, and/or abdominal obesity, and your triglycerides are elevated it may seem like you should shy away from keto, but the opposite may be true, Soffer argues, explaining that the low-carb nature of keto has the potential to decrease insulin resistance and improve triglycerides.
Still, though, the aforementioned Nutrition & Metabolism study involved a mere 34 people so more research, particularly larger, longer-term studies, is needed before scientists can fully understand the true effects of keto on insulin resistance and triglycerides.
What Exactly Is The Keto Diet
If youre still a little vague regarding what exactly the keto diet is, let me break it down for you .
Basically, the keto diet is a very low-carb, high-fat diet.
It involves drastically lowering the amount of carbohydrates that you consumption day-to-day and also changing it with fat. The large reduction in carbohydrates puts your body right into a special metabolic state known as ketosis where your body ends up being exceptionally effective at shedding stored fat for the power it requires.
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Ketosis additionally turns fat into ketones in your liver, which is a great resource of energy for your brain.
As a matter of fact, ketosis makes your body come to be so effective at generating energy that many people record having far better mental clarity and also basic energy throughout the day.
It deserves keeping in mind that not each day will be like this, as I experienced a pair days where I was pretty drained pipes of power in general. This is a normal negative effects.
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More Study Is Needed On The Effects Of Ketogenic Diets On Heart Health
The latest study is not the final word, medical researchers say, since it was done on rats and animal studies do not always translate to humans, so the study does not provide proof that a ketogenic diet will damage the human heart, but scientists often look to animal studies to give us an indication of whether drugs or foods or behaviors are safe.
So while there is still no data on the long-term effects of ketogenic diets on humans, if losing weight is the goal, an extremely low-carb diet is not as heart-healthy as one that is based on plant-based foods such as vegetables, whole grains, fruit, nuts, and seeds.
Bottom Line: A plant-based diet works better and is healthier for your heart
To lose weight and keep it off, a plant-based diet may work better than a keto diet. The keto approach has other side effects including the possibility of long-term damage to the heart.
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The Difference Between Dietary And Blood Cholesterol
Although it may sound like common sense that eating a high-fat low-carb diet filled with cholesterol-rich foods would raise blood cholesterol levels, thats not the way it actually works.
Your body expertly regulates your blood cholesterol by controlling how much cholesterol it makes. When you eat more cholesterol, your body makes less. When you eat less cholesterol, your body makes more.
Because of this regulating ability, studies show that foods high in dietary cholesterol have very little impact on blood cholesterol levels in most people . This is why for most people, high-cholesterol keto foods do not negatively impact your blood cholesterol levels.
A 2012 study in Nutritioncompared a low-calorie diet to a low-carb, high-fat diet among 360 overweight and obese participants. After one year, participants on the keto diet saw their total cholesterol, triglycerides, and LDL decreased, while HDL rose. HDL is often referred to as good cholesterol.
How Much Sodium And Cholesterol Do You Consume On Keto
There are no specific guidelines for how much sodium and cholesterol should be consumed while following a ketogenic diet.
The Dietary Guidelines for Americans recommends that healthy adults consume less than 2,300 milligrams of sodiumequal to about 1 teaspoon of table saltper day. The dietary guidelines do not list specific limits on dietary cholesterol, as recent research has shown that dietary cholesterol doesnt have as much of an effect on blood cholesterol as once thought.
However, it is important to note that many foods high in cholesterol are also high in saturated fat and, in effect, may increase the risk of heart disease due to the saturated fat content. Two exceptions to this are eggs and shrimp. Because of this correlation, it might be wise to limit the amount of foods you take in that are high in both dietary cholesterol and saturated fat while following keto.
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The Effect Of A Ketogenic Diet On Weight And Cardiometabolic Risk Factors
Because of the increasing popularity of the ketogenic diet, the US National Lipid Association Nutrition and Lifestyle Task Force recently reviewed the evidence and published a scientific statementi on the effect of these types of diets on body weight and cardiometabolic risk factors, including lipids. They concluded:-
Its also worth noting this diet has been associated with short term side effects such as gastrointestinal complaints including constipation, nausea, and abdominal pain which are often experienced in the first few weeks. Some individuals may experience symptoms described as the keto flu within 2 to 4 days of starting a keto diet, which may occur as the body adapts to using ketone bodies for fuel. It may last a few days to one week and include light-headedness, dizziness, fatigue, difficulty exercising, poor sleep and constipation.
Keto And Cholesterol: A Ketogenic Diets Connections With Cholesterol
About 32% of men and 13% of women in the US suffer from low levels of HDL cholesterol. Additionally, the majority of Americans do not have HDL cholesterol levels high enough to decrease the risk of cardiovascular illness.
As chronic conditions such as diabetes and cardiovascular illness increase in prevalence worldwide, scientists have evaluated methods to increase levels of HDL cholesterol. For many years, physicians have used drugs called statins to increase HDL .
Recently, scientists have looked at utilizing dietary interventions as cost-effective methods to optimize HDL cholesterol and prevent the onset of cardiovascular diseases. Below we document three research studies examining low-carb and ketogenic diets effects on HDL.
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What Happens To Ldl Cholesterol On A Ketogenic Diet
A ketogenic diet typically leads to a broad range of improvements in blood lipids as well as other cardiovascular risk factors such as blood pressure and inflammation. However, the changes we see in total and LDL cholesterol levels are much less predictable than the changes in other blood lipids such as triglycerides and HDL cholesterol. For some people, calculated LDL cholesterol goes down, and for others it goes up, sometimes quite a bit. This tendency for some people to see an increase in their LDL cholesterol has been a focus of research over the last decade because the question remains – âWhat, if anything, does this tell us when assessing oneâs risk of heart disease?â
One approach to this question has been to examine the variations in the size of the LDL particles in the blood. With a well-formulated ketogenic diet, we see a shift away from the small dangerous LDL even when the total LDL goes up, so most of this increase is in the âgoodâ or âbuoyantâ LDL fraction . Another factor to be taken into account is that during rapid weight loss, cholesterol that you had stored in your adipose tissue is mobilized as the fat cells shrink . This will artificially raise serum LDL as long as the weight loss continues, but it then comes back down once weight loss stops. To avoid being misled by this, the best strategy is to hold off checking blood lipids until a couple of months after weight loss ceases.
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What Is Hdl Cholesterol
HDL cholesterol is frequently known as the good cholesterol. In addition to transporting cholesterol around the body, HDL collects cholesterol that is not being used by cells and brings them back to the liver to be recycled or destroyed.
Additionally, HDL cholesterol may have anti-inflammatory effects. A recent research study published by De Nardo et al shows that HDL may be responsible in reducing inflammatory activity by regulating immune system cells called macrophages. Furthermore, epidemiological studies have noted an inverse association between levels of HDL and certain forms of cancer.
More research needs to be performed to investigate the source of these relationships as well as the molecular mechanisms through which HDL operates. However, there is a general consensus among clinicians and scientists that HDL-cholesterol is healthy for the body and that higher levels of HDL-C are healthy for the body. In fact, one study observed that, with every 1 mg/dL reduction in HDL cholesterol, diabetes risk increased by 4%.
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Size Matters With Ldl Particles
Identifying the LDL particle size gives a better risk analysis for atherosclerosis . This is because large particle LDL has not been shown to be associated with coronary artery disease, while small particle LDL has a very strong association with the development of coronary artery disease.
Why isnt LDL particle size being evaluated and discussed? The most logical answer is cost evaluation of different types of LDL can be quite expensive. The conventional thinking is that by lowering your total LDL, you should lower small-particle concentration and therefore decrease risk for coronary disease. However, patients with well-controlled lipid panels on statin therapy with serum-LDL concentrations of less than 70 continue to develop and experience a worsening of existing coronary artery disease.
To start, its important to know that 80 percent of the cholesterol in the normal human body is generated by the body and not influenced by the intake of food, including dietary fat. The remaining 20 percent may be influenced by dietary fat intake and the intake of other macronutrients, such as carbohydrates. The reason we make the distinction of a normal human body is because this may not apply to individuals diagnosed with congenital hypercholesterolemia .
What About Triglycerides
Triglycerides are the most common form of fat in food. They create fuel for your body to use not in the short-term, but in the future.
Heres how it works:
When your body breaks down carbs, some simple sugars are used quickly by your body for energy. Others cause an excess of sugar to build up in your bloodstream.
Your body then releases insulin to help that sugar get inside your cells and be used. But if your cells dont need that energy, most of it will be converted to triglycerides, which will be stored as fat.
Because your body needs to produce extra triglycerides to deal with your sugar problem, youre not only adding hard-to-get-rid of storage fat to your body, youre also building up the levels of triglycerides in your blood. Thats why elevated triglycerides are often seen as a byproduct of insulin resistance.
In one study, researchers learned that eating sugar and high fructose corn syrup increased triglycerides, VLDL, and decreased LDL particle size while reducing HDL. Conveniently, when the scientists removed sugar from the control diets, a reversal of all of these was seen.
An increase in triglycerides can lead to higher cardiovascular risks and metabolic disorders like obesity and type 2 diabetes.
When youre on a keto diet, youll be replacing triglyceride-raising carbs with healthy, omega-3 and omega-6 fats that boost HDL and increase LDL particle size, which will help your body balance cholesterol naturally again.
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