The Hidden Dangers of Extreme Diets Like Keto for Women's Health

If you're anything like me, you have fallen victim to the marketing surrounding diets like keto, paleo, and carnivore. I even tried the celery diet, thinking that it would help me lose weight. However, the only thing these diets did was make me feel like a failure for not being able to do them for more than a few days. I only reaped the benefits from changing my nutritional habits after I learned more about nutrition and why my body needs carbs to function.

Extreme diets like keto have gained popularity for rapid weight loss and improved energy. Yet, many women experience unexpected health issues when following these strict eating plans. Understanding the risks behind such diets can help women make informed choices that support long-term wellness instead of short-term results.

Extreme diets often involve severe restrictions on certain food groups. The ketogenic diet, for example, drastically reduces carbohydrates to push the body into a state of ketosis, where it burns fat for fuel instead of glucose. While this can lead to quick weight loss, it may also disrupt hormonal balance, especially in women. These diets seem too good to be true because they are so let's explore the hidden dangers of extreme diets together.

How Keto Affects Hormones in Women

Low carbohydrate intake also reduces insulin levels, which might sound beneficial, but can disrupt the production of sex hormones. Some women report worsened PMS symptoms, mood swings, or difficulty conceiving after starting keto.

Nutrient Deficiencies and Bone Health Risks

Keto restricts many fruits, whole grains, and legumes, which are rich in vitamins, minerals, and fiber. This limitation can cause deficiencies in essential nutrients such as:

• Calcium

• Magnesium

• Vitamin D

• B vitamins

  
  

These nutrients are crucial for bone density and overall health. Women on keto for extended periods may face increased risk of osteoporosis or weakened bones, especially if they do not supplement properly.

Impact on Mental Health and Energy Levels

The brain depends on glucose as its primary energy source. While keto encourages fat as fuel, some women experience brain fog, irritability, or fatigue during adaptation or long-term adherence. This can affect daily functioning and emotional well-being.

Social and Lifestyle Challenges

Extreme diets often require meticulous meal planning and avoidance of many common foods. This can lead to social isolation or stress around eating occasions, impacting mental health and relationships.

Safer Alternatives for Sustainable Health

Instead of extreme diets, women can focus on balanced eating that includes:

• Whole grains

• A variety of fruits and vegetables

• Healthy fats like nuts and olive oil

• Moderate protein intake

  
  

This approach supports hormonal balance, nutrient sufficiency, and mental well-being without the risks of severe restriction.

When to Seek Professional Guidance

Women considering keto or other extreme diets should consult healthcare providers or registered dietitians. Personalized advice can help avoid negative effects and ensure nutritional needs are met.

Let me know your thoughts in the comments! Have you tried any of these diets?

Best in Health,

Coach Nai