A diet may be popular or your coworker, brother-in-law, or neighbor may swear by it, but that doesn’t imply it’s the best choice for you.
Due to social media marketing and hype, “people frequently feel pressured to join the newest diet trend,” claims Maria Zamarripa, RD, a functional medicine dietician in Denver. In this aspect, the ketogenic diet (also known as the keto diet) isn’t particularly exceptional. She continues, “History has shown us that these fad diets will come and go over the years.
A very low-carb, moderate-protein, high-fat diet called keto continues to pique the interest of dieters. According to a survey from 2022, 11% of Americans had tried keto in the previous 12 months. The purpose of the diet is to transition your body from one that burns carbohydrates to one that burns fat, a condition known as ketosis or being “keto adapted.” People start eating keto for a variety of reasons. Although it was initially designed as a diet for kids with epilepsy, it has now gained popularity as a potential treatment for other illnesses, such as type 2 diabetes. But when a diet becomes popular, it’s typically because of its potential for weight loss.
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If you started eating keto (or keto-ish) at the beginning of the year, you might now be wondering if it’s not the perfect diet for you after all. And it’s all right!
The following are eight indicators that you should think about quitting the ketogenic diet:
1. Your physician advised against keto since it is hazardous to your health
You might be unnecessarily endangering your health if you tried a restrictive diet like the ketogenic diet without first consulting your medical team. This is essential that people understand that while certain doctors may advise using keto as a treatment for specific diseases, not everyone should.
For instance, Zamarripa does not advise someone with a personal or family history of digestive health concerns, including colon cancer, to go on the keto diet because it forbids many items that are high in fiber (beans, many fruits, whole grains). According to her and the National Institutes of Health, fiber helps prevent stomach problems. On a similar vein, people who frequently experience constipation shouldn’t follow the keto diet due to its lack of fiber.
A very restrictive diet may also be dangerous if you currently have an eating disorder or have a history of one, according to the expert. It may also be risky for you to follow the ketogenic diet if you have type 1 diabetes or kidney disease.
In conclusion, if you’re following a ketogenic diet and find that your health isn’t getting better (or is becoming worse), you’d be wise to pause and discuss which eating strategy would be best for your specific health with your primary care physician.
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2. You No Longer Enjoy Food Because You’re on Keto
We all have distinct food preferences, regardless of any underlying health conditions you might have, and taking these into consideration when choosing a diet will help you find one you’ll be successful with. Before going keto, did you eat a lot of nice, healthful meals like fruits, whole grains, or sweet potatoes? Don’t try to disregard that or go against what your body is telling you. You’ll be able to eat that way for a while, but ultimately you’ll feel constrained, warns Orlando, Florida-based registered dietitian Megan Ware. Although fat may be filling, it is not a long-term answer if you are not eating much because you don’t like to spread it all over your food.
3. On the keto diet, you’re secretly sneaking in cheat days.
You can feel unduly constrained or not enjoy the foods you’re consuming while on the keto diet, which is why you feel the need for a cheat day. In either case, the desire for a cheat day indicates that keto isn’t the ideal diet for you. Keto cycling may harm blood vessels, but it’s also not a healthy way of thinking, according to study. “You get to choose how to live this life; it’s your life. You’re not following the appropriate course of action if you restart your diet every Monday, according to Ware. The healthiest diet to follow is one you can stick with over time.
4. This diet is complicated by the fact that your family simply doesn’t understand.
You may experience social isolation if your diet is so stringent that you are unable to participate in family gatherings or consume the food that friends and family are providing, forcing you to eat before or after by yourself. According to Zamarripa, food is important to our culture and social interactions and should be appreciated. If becoming keto is preventing you from connecting with family and friends, think again.
5. You Just Don’t Feel Well While Eating a Ketogenic Diet
Everyone will warn you about the “keto flu,” which occurs when your body is adjusting to fat burning and you frequently experience illness-like symptoms. After a few weeks, you should start to feel better, but if you’re still miserable, it’s possible that you’re not giving your body the nutrients it needs. You might also encounter frequent constipation if you follow the ketogenic diet because it is low in fiber. If so, ask your physician if you should keep up the diet.
Working with your doctor to get blood testing done after going on the keto diet may also be a smart option to assess how your body is responding. These may serve as a hint when something isn’t going according to plan.
Ware is a Keto user. Her cholesterol readings significantly increased, although she had never had high cholesterol before. “There’s a debate on what higher cholesterol numbers on keto mean, but for me, this was another sign that my body didn’t like eating this way,” the author claims.
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6. Your period became irregular or stopped after you started the keto diet.
You had hoped that going on a ketogenic diet may be the solution to improving how your entire body felt, but you haven’t had a period in a few months. (And you aren’t expecting.) You may blame your diet. According to Zamarripa, the ketogenic diet “may affect hormonal signaling.” The loss of your period after starting a new diet indicates that it is overly restricted, according to her.
7. You Aren’t Losing Weight on the Keto Diet Like You Expected To
While the scale is barely moving down, your friend has boasted about all the weight they were able to lose while following the keto diet. It’s not you, regardless of the type of diet you practice, whether it be keto or not. People feel bad about not being able to lose weight on a diet. It’s the diet that is failing you, not you, according to Ware, not the diet. “Diets set arbitrary rules that are not based on you and what’s best for your lifestyle, preferences, and genetics,” the author writes. Don’t give up since a registered dietitian nutritionist (RDN) can assist you in identifying a different eating strategy that has a higher possibility of assisting you in achieving your health and weight loss objectives. Locate an RDN at EatRight.org.
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8. You feel impatient to stop following the ketogenic diet.
You’re on a longer track than most people if you’ve been following a ketogenic diet since the new year. Many people approach me after three months on the ketogenic diet and declare, “Now I’m looking for something more sustainable,” adds Ware. Before starting any diet, consider whether you’ll continue eating this way for the rest of your life. If the response is negative, it’s time to proceed.
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What Do You Do Now That You’ve Decided to Stop the Ketogenic Diet?
There are alternatives if you’ve had it with keto, many of which have been studied and found to be healthful and sustainable. Consider these three diets:
Mediterranean Diet Olive oil, legumes, vegetables, fruits, and other anti-inflammatory foods dominate the food list for this eating pattern, which also occasionally includes dairy products and lean meats like poultry and fish. According to Zamarripa, one of the most scientifically supported and health-promoting eating regimens is the Mediterranean diet. At mealtimes, she argues, it’s crucial to put social interaction ahead of eating.
What Do You Do Now That You’ve Decided to Stop the Ketogenic Diet?
There are alternatives if you’ve had it with keto, many of which have been studied and found to be healthful and sustainable. Consider these three diets:
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Mediterranean Diet Olive oil, legumes, vegetables, fruits, and other anti-inflammatory foods dominate the food list for this eating pattern, which also occasionally includes dairy products and lean meats like poultry and fish. According to Zamarripa, one of the most scientifically supported and health-promoting eating regimens is the Mediterranean diet. At mealtimes, she argues, it’s crucial to put social interaction ahead of eating.
