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1. Long term effects of the ketogenic diet

2. Insulin resistance
 After going on a ketogenic diet for some time, if
you try to reintroduce carbs back into your
system, you will experience insulin resistance.
The body would probably have adjusted to a fat
burning metabolism and would need to take time
before it can go back to a glucose fueled
metabolism

3. Appetite suppression
 Usually after a short fast, most people find a
general decrease in their appetite for food. In the
past, it was always assumed that ketones were
the cause of the appetite suppression, since it
was a by-product of continued fasting. This
assumption has been contradicted by a few
studies.

4. Researchers found that
1. the high fat intake of the keto diet slowed down
digestion, which in turn would provide a sense
of fullness since that food stays in the stomach
longer.

5. They also found that
 (2) protein has the same effect, since it releases
an appetite suppressant hormone called
cholecystokinin (CCK).

6. Cholesterol levels
 Since the keto diet has such a high fat intake,
there are concerns that it could increase the risk
of heart disease and stroke. Studies conducted
show that there is an increase in blood lipid levels
in the short term. While in the long term, subjects
do not develop heart disease as quickly as
subjects in other diets.
 Researchers make that assertion that if you don’t
lose weight on a keto diet, then your cholesterol
levels tend to go up, but if you do lose weight
while on the diet, then your cholesterol levels will
probably go down.

7. Low energy levels
 Carbohydrates burn more efficiently than fats,
which is probably why they are the preferred fuel
when they are available. The low carb nature of
the ketogenic diet raises concerns over drops in
energy levels. However, there are studies that
established that weakness and low energy levels
can be avoided by consuming enough minerals,
with sodium being the most important.
Consuming 4 – 5 grams of sodium per day helps
maintain normal blood pressure.

8. Exercise
 Ketogenic diet are not appropriate for individuals
who wish to maintain high intensity exercise
routines, because of the low carb nature. Low
intensity exercise like walking is encouraged.

9. Effects on the brain
 While on the ketogenic diet,the brain shifts from a
glucose based fuel to a ketone based fuel, where
researchers estimate that it gets up to 75% fuel
from ketones. Some people report that they
concentrate and think better in ketosis, while
others report total fatigue. Based on research,
there appears to be no negative effects on long
term cognitive function.

10. Uric acid levels
 A protein based metabolism causes uric acid to
be produced when it is excreted through the
kidneys. A build up of uric acid in the blood
stream causes problems like gout. The ketogenic
diet, has been shown to sometimes increase uric
acid levels. This is because, when the kidneys
remove excess ketones from the bloodstream,
the removal of uric acid decreases and a build up
occurs.
 Introducing a small amount of carbohydrates in
your diet can help reduce this build up. Include
carbohydrates amounting to about 5% of your
total caloric intake. This is where vegetables can
help, because vegetables have the added benefit

11. Kidney stones and kidney damage
 Many people assume that the kidneys might be
affected because of the increase in their
workload, by having to filter ketones, urea and
ammonia.There is no evidence that supports this
notion that the kidneys might be affected because
of the increase in workload.
 Dehydration(which is linked to kidney damage)
has also been noted as a possible problem,
Sufficient water intake is recommended to
counteract this.

12. Liver damage
 There is a study that was done that has
determined that there wasn’t any liver damage
within the 4 week range. We don’t know the
effects beyond the four week range.

13. Constipation
 The keto diet has been shown to cause
constipation because of the overall lack of fiber
and an increase in gastrointestinal absorption of
foods. It is recommended that you either take
supplements or you include vegetables in your
diet to combat this.

14. Vitamin/mineral deficiencies
 The caloric restriction of this diet has been shown
to cause problems because of the lack of enough
vitamins and minerals. Again, including
vegetables in your diet has an added benefit of
vitamins and minerals. Fruits however, should be
limited because of their high glucose nature.

15. Electrolyte excretion/death
 Since ketosis has been shown to cause
dehydration, this leads to the excretion of three
electrolytes: sodium,potassium and magnesium.
 Supplements are sometimes recommended to
counteract this. Amounts varying from
1. Sodium : 3-5 grams
2. Potassium : 1 gram
3. Magnesium : 300 mg

16.  Please note: an excessive intake of any single
mineral is very dangerous, please consult with a
doctor before you take any of these supplements.
Medical supervision is advised

17. Calcium loss/osteoporosis
 A calcium supplement may be necessary for
some people, but again medical supervision may
be needed.

18. Weight regain
 It is estimated that less than 10% of people who
diet will maintain in the long term. The rest will
gain it back. Therefore the keto diet should be
thought of as a lifestyle change, rather than a
short term diet.

19. Immune system
 The ketogenic diet affects people differently,
some have reported a decrease in ailments while
others have been more susceptible to minor
sicknesses. There haven’t been enough studies
to diagnose the exact reason for some of these
effects.

20. Optic neuropathy
 A few cases of the dysfunction of the optic nerve
has been observed in some individuals. In all
cases, the individuals had not been receiving
enough calcium or vitamin supplements for
periods up to a year.

21. Hair loss
 The total fasting has shown to cause hair loss in
some individuals.

22. refrences
 On my website

23.  http://www.xtreme-fat-loss.com/long-term-effects-
ketogenic-diet-part-1/
 http://www.xtreme-fat-loss.com/long-term-effects-
ketogenic-diet-part-2/