The ketogenic diet has been shown to be a helpful tool to lose weight and improve health. However, it also has some side effects you should consider before starting the diet. For example, the lack of fiber in the diet can lead to constipation. Another side effect of the keto diet may be bad breath.
The body produces ammonia during the protein metabolism process. It builds up in the body over time and can leave a nasty smell on the breath.
One of the most common side effects of the keto diet is fatigue. The body is used to using carbohydrates as its primary source of energy. This can lead to keto fatigue. Some people also experience headaches and dehydration when switching from carbs to fat.
However, these effects generally pass within a few days. Nevertheless, if you do decide to follow the diet, it is important to understand the potential health risks associated with it. Always consult a doctor before starting a new diet.
Here are a few side effects of going keto.
Side Effects of Going Keto
Before starting your keto diet, you should be aware of some possible side effects. Here are the most common ones.
1. The Keto Flu
One of the most common side effects of a ketogenic diet is the Keto Flu. This is the body’s response to the sudden change in dietary macronutrients. A typical diet consists of about 45 to 65 percent carbohydrates, 20 to 35 percent protein, and the rest of the fat. The ketogenic diet requires that you drastically alter these ratios to allow your body to adjust.
During the first few days of ketosis, people experience the Keto Flu. It includes headaches, fatigue, and muscle cramps. Some people will even experience low energy, nausea, vomiting, and other gastrointestinal problems. This is a transition period that usually disappears after a few days.
2. It’s Restrictive
The keto diet is very restrictive and takes time to get used to. You need to be careful about what you eat, plan your meals and snacks, learn how to cook differently, and it can take time for your body to adjust. Some people need help finding foods that fit the keto diet.
3. You May Want to Cheat
There is a very good chance that you will be tempted to cheat on this diet. The keto diet is very restrictive, and it’s easy to get tired of eating the same things repeatedly.
If you cheat with your keto diet, you’ll likely gain back all of the weight you lost in the first place. This can be demoralizing for someone who wants to lose weight but has already experienced failure on this type of diet several times before.
Ketoacidosis is a serious condition that occurs when your blood glucose levels become too high and your body does not process glucose efficiently. If you have diabetes, you need to consult a doctor before following the keto diet. If you are not cautious, it can lead to ketoacidosis. When your body burns too much fat, it produces acids that make the blood acidic and damage the organs. Diabetics must seek medical attention immediately if they experience the symptoms.
Benefits of the Keto Diet
Now that you have read about the potential side effects, here are some positives you may look forward to on the Keto Diet.
1. The keto diet may increase focus, alertness and energy.
You may notice that you have increased energy levels and better focus, alertness, and concentration. This is because you don’t experience the energy crash typically associated with eating sweets, pasta, and more foods compared to eating lower carbs.
You will also likely notice improvements in your sleep quality once you start following the keto diet since it helps balance out blood sugar levels and reduce insulin resistance, which can lead to poor sleep quality and fatigue.
2. The keto diet can speed up weight loss and reduce hunger.
Ketogenic diets may cause weight loss faster than low-fat diets. According to several studies, those who follow a low-carb diet tend to lose more weight than those who eat low-fat diets.
It’s important to note that this isn’t just about willpower: it’s about how your body physically reacts when you’re eating different foods. The keto diet can help suppress your appetite because it’s high in fat and low in carbohydrates. You may eat more calories than usual on this plan because there aren’t any restrictions on how much food you can consume; however, the high amount of healthy fats prevents you from feeling hungry between meals or during late-night cravings!
Is the Keto Diet For Everyone?
You should know that the keto diet is not suitable for everyone. It can cause some problems, including liver disease and kidney stones. Moreover, it can also cause deficiencies in vitamins and minerals.
It also limits the intake of many nutrient-dense foods, such as fruits and vegetables. There is also some controversy surrounding the diet’s high-fat content. Research suggests that diets that are high in saturated fat may increase the risk of heart disease and chronic health problems.
If you have any type of health condition, you should consult your doctor before beginning a keto diet. If you have diabetes or are on oral medications, this diet can cause serious problems. It’s essential to test your blood glucose levels frequently and ensure you don’t have any complications before you start.
Even though it might not suit everyone, there is a good chance that you won’t experience any of these symptoms if you’re healthy. People worldwide enjoy the keto diet with the apps that make it convenient to start your keto journey.
Is the Keto Diet Okay for People With Diabetes?
It’s safe to follow a ketogenic diet if you have diabetes, but be sure to follow it under the guidance of a healthcare professional. While the keto diet may lower your A1C level, it can also cause your blood sugar levels to drop too low.
If you take insulin or any diabetes medication, your doctor will want to know about this diet and how to adjust your medications if needed. The keto diet is safe to try if you have type 2 diabetes, as long as your doctor approves of it. It can help you control your blood sugar and lose weight.