What happened to the long-term ketogenic person

Long term ketogenic diet may bring benefits such as weight loss and metabolic improvement, but there are also potential issues such as nutritional imbalance and cardiovascular risk. The main impacts include ketosis adaptation, muscle loss, blood lipid fluctuations, changes in gut microbiota, and electrolyte imbalances.

1. Ketosis adaptation:

In the early stages of ketogenic diet, symptoms such as headache and fatigue may occur, and usually the body gradually adapts to the fat supply mode after 2-4 weeks. Long term maintenance of ketosis may improve fat oxidation efficiency, but some individuals may experience persistent fatigue or decreased exercise endurance.

2. Muscle loss: When carbohydrate intake is insufficient, the body may use gluconeogenesis to break down muscle protein for energy. Combining resistance training can alleviate muscle loss, but long-term intake of extremely low carbon water may still lead to a decrease in lean body mass and basal metabolic rate.

3. Blood lipid fluctuations:

Ketogenic diet may temporarily increase high-density lipoprotein cholesterol, but about 30% of the population will experience an increase in low-density lipoprotein cholesterol. Long term high fat intake may increase the risk of atherosclerosis, especially for ApoE4 gene carriers. 4. Changes in gut microbiota: Insufficient intake of dietary fiber can lead to a decrease in gut microbiota diversity and a reduction in beneficial bacteria such as bifidobacteria. May be accompanied by digestive symptoms such as constipation and bloating, and dietary fiber should be supplemented with non starchy vegetables.

3. Electrolyte imbalance:

Decreased insulin levels can accelerate the renal excretion of sodium, potassium, and magnesium, which may lead to symptoms of hypokalemia such as palpitations and cramps. It is recommended to supplement 3-5 grams of sodium daily and supplement minerals through foods such as avocados and dark green leafy vegetables.

Implementing a ketogenic diet requires regular monitoring of blood ketones, blood lipids, and liver and kidney function. It is recommended to undergo medical evaluation every 3 months. For non therapeutic patients, it is recommended to adopt a periodic ketogenic mode, with moderate carbon water supplementation every 2-3 months. Pay attention to choosing high-quality fat sources such as olive oil and deep-sea fish, and ensure a daily intake of 300 grams of non starch vegetables. Patients with basic diseases such as diabetes and pancreatic diseases should be supervised by doctors. Pregnant women and adolescents should not use very low carbon water diet for a long time.