After the indulgences of the holidays, it's time to return to routine, and some of us will take the opportunity to try and shed those extra pounds.
There are many diets for weight loss, and one of the most popular is the keto diet (or ketogenic diet). But be careful, because the keto diet can promote the formation of kidney stones!
Read on to learn how to lose weight with the keto diet without putting your kidneys at risk.
History of the keto diet
The keto diet was developed in 1923 at the Mayo Clinic in the United States as a treatment for epilepsy in children.
Over the past few years, the keto diet has been studied for many diseases such as Alzheimer's, cognitive decline, cardiovascular diseases, polycystic ovary syndrome, and even acne. And in all of them, it has shown many benefits.
One of the most well-known benefits of the keto diet is that it increases satiety, decreases appetite, and facilitates very efficient weight loss. It certainly seems like the holy grail for those of us who want to lose a few pounds!, which is why it has become so popular in our society.
But what is the keto diet and what does it consist of?
The term "keto" is an adaptation of the English "ketogenic diet." The name refers to its objective; which is to lead the body to a state of ketosis where the production of ketone bodies is favored.
To reach this state where we produce ketone bodies, we must follow a very low-carbohydrate diet. By deliberately restricting carbohydrate consumption, we will reduce the formation of glucose, which is the main energy source for our body. Once we have depleted the glucose from food carbohydrates, our body will seek energy from accumulated carbohydrate reserves in our body. And once these reserves are depleted, it will then seek energy from fats to use as immediate fuel. This phase, where energy is consumed from fats, is called a state of ketosis, and the compounds released in the process are called ketogenic bodies.
The consumption of our body's fat reserves to generate the energy we need helps us lose weight quickly. And, it also makes us feel less hungry! So, from this point of view, it's fantastic, right?
Does the keto diet promote the formation of kidney stones?
But be careful! Maintaining a keto diet for a long time can promote the formation of kidney stones (Kielb, Koo, Bloom, & Faerber, 2000). In fact, this is one of the most well-known side effects in epileptic patients following ketogenic diets. A recently published study (Acharya, et al., 2021) estimated that the incidence of kidney stones in people consuming these diets was 5.8% in children and 7.9% in adults, with uric acid stones being the most common.
Popular keto diets are high in protein. High consumption of animal protein causes our urinary pH to decrease and our uric acid concentration in urine to increase, favoring the formation of uric acid kidney stones.
How to avoid kidney stones if I have to follow a keto diet?
If you still have to follow a keto diet on medical recommendation or want to do it to lose weight quickly, these are the recommendations you should follow if you want to avoid the formation of a painful kidney stone:
- Make sure you drink enough water. Water consumption will dilute your urine, reducing the risk of crystal formation.
- Supplement with products that contain ingredients that increase your urinary pH and inhibit the formation and growth of uric acid crystals in the kidney and the rest of the urinary tract.
If you are also a recurring kidney stone patient, we recommend that you consult with your urologist and/or nutritionist before starting any type of weight loss diet, as the recommendations may differ depending on the type of stone you have.
References
Acharya, P., Acharya, C., Thongprayoon, C., Hansrivijit, P., Kanduri, S. R., Kovvuru, K., . . . Cheungpasitporn, W. (2021). Incidence and characteristics of Kidney Stones in patients on ketogenic diets: a systematic review and meta-analysis. Diseases.
Kielb, S., Koo, H. P., Bloom, D. A., & Faerber, G. J. (2000). Nephrolithiasis associated with the ketogenic diet. Pediatric Urology.
