The keto diet is known for starting weight loss through a state of ketosis. While it has benefits like quick weight loss and better blood sugar control, there are also potential downsides. From minor issues to more serious concerns, the keto journey isn’t always smooth.
Before starting, take time to understand ketosis, expect common issues, and think about the long-term effects. This big-picture approach helps you make informed choices for your health.
What is Keto Diet?
The ketogenic diet, or keto diet, is a low-carb diet, high-fat eating plan designed to put your body into a state called ketosis. The goal is to make your body burn fats instead of carbs for energy.
This happens by cutting carbs dramatically and replacing them with fats. It leads to the production of molecules called ketones that the body uses for fuel.
Keto diets can have significant health benefits for people with certain conditions, such as diabetes, epilepsy, Alzheimer’s disease, and some cancers.
Many health professionals believe the keto diet can help with weight loss and improve athletic performance.
However, it’s not suitable for everyone and has potential side effects that you need to be aware of.
What Are The Negative Side Effects Of Ketogenic Diet?
Starting a diet like the keto diet, which changes typical food intake, often results in some side effects. We will discuss ways to minimize these side effects later.
First, we will highlight the most common ones:
Keto Flu:
In the early stages of the keto diet, you might experience symptoms like fatigue, headache, irritability, dizziness, nausea, stomach discomfort, brain fog, and lack of motivation.
This group of symptoms is often called the “keto flu.” It happens because your body is adjusting to using fats for energy instead of glucose.
Vitamin and Mineral Deficiencies:
The restrictive nature of the keto diet often leads to a lack of essential vitamins and minerals. This happens when you cut out major sources of nutrients like fruits, whole grains, and starchy vegetables.
Changes in Bowel Movement
People on a keto diet may experience constipation due to decreased intake of dietary fiber. Some may also have loose or watery stools.
Halitosis or Bad Breath
Many people on the keto diet report bad breath. This happens when excess ketones, especially acetone, are expelled through your breath, causing a peculiar smell.
Tachycardia or Heart Palpitations
An increased heart rate or palpitations might be experienced, especially in the first few weeks of the diet.
Reduced Physical Performance
In the early phase, you might notice a drop in physical performance as your body adjusts to the dietary changes. However, endurance exercises should improve after this phase.
Potential Risk of Ketoacidosis
Excessive ketone accumulation in the body can cause a serious condition called ketoacidosis. This is a significant risk, especially for people with type 1 diabetes.
Before starting any diet, including keto, make sure to consult with a healthcare professional. Their guidance can help manage any side effects, ensure all nutritional needs are met, and promote overall well-being.
Remember, the effectiveness of a diet varies from person to person. What works for one may not work for another.
What Are The Common Side Effects Of Keto Diet
Following a low-carbohydrate diet can lead to rapid weight loss, but it may also cause short-term side effects like muscle cramps and low blood sugar.
Fatigue on Keto Diet
Transitioning to a ketogenic diet often leads to experiencing a sense of tiredness initially. This primarily happens when your body shifts from carbohydrates to fats as a primary energy source.
Subsequently, despite a high calorie intake often linked to meals rich in fats, there appears to be an energy decline and feelings of fatigue.
Many people report feeling sluggish when starting the keto diet. For example, Jane, a yoga instructor, experienced light-headedness and even fainting spells during her classes in the first week of the keto diet.
Scientific findings, like a study published in the Archives of Internal Medicine in 2006, suggest that these symptoms usually decrease over time as the body adjusts to using fats for energy.
Headaches on Keto Diet
Headaches are another common side effect during the early stages of a ketogenic diet. This mostly happens because of dehydration and loss of electrolytes when starting the diet.
A study published in the European Journal of Clinical Nutrition in 2007 found that more headaches were reported during the first week of starting the keto diet.
Peter, a marathon runner, recalls having persistent headaches after just three days on the diet. For him, the solution was hydration and making sure he met his daily electrolyte needs, especially sodium, potassium, and magnesium.
See Electrolyte Powder example HERE!
Constipation with Keto Diet
Digestive issues, including constipation, are often part of the journey when transitioning to a ketogenic diet. Constipation mainly occurs due to low fiber intake, which is common in carb-rich foods.
Sarah, a corporate lawyer, started eating more green leafy vegetables, seeds, and nuts, which are great sources of fiber within the keto diet, to help with her constipation.
A study in the American Journal of Gastroenterology in 2005 also found a link between low-fiber diets and increased risk of constipation. This shows the importance of including high-fiber, low-carb foods in a keto diet.
Adapting to the Ketogenic Diet: The ‘Keto Flu’
As a newcomer to the ketogenic diet, you may experience a collection of symptoms called the ‘keto flu.’ These symptoms, which may include headaches, fatigue, dizziness, irritability, and difficulty sleeping, often appear when you first start this diet.
Consider Tim, a middle-aged business owner, who described his initial experience with the keto diet as similar to the onset of the flu, hence the term ‘keto flu.’
A 2018 study published in Nutrients suggests that the ‘keto flu’ is your body’s response to carbohydrate withdrawal, similar to what happens when people abruptly stop caffeine or nicotine.
Severe Implications of Long Term Side Effects of a Keto Diet
It’s essential to be aware of long-term side effects of a very low carb diet, such as nutrient deficiencies and adverse effects on mental health.
Long-Term Health Effects of the Keto Diet
Digging deeper into the ketogenic diet reveals more than its instant impact. The keto diet, short for ketogenic, mainly involves eating low-carb, adequate protein, and high-fat foods.
The aim?
To trigger weight loss, boost brainpower, and keep blood sugar levels steady.
But here’s the catch: following this diet for a long time might lead to various health issues. These range from running low on essential nutrients and mood changes to more serious concerns like possible heart problems.
Nutrient Deficiency
The keto diet restricts certain types of fruits, vegetables, and grains that are significant contributors to the essential vitamins, minerals, and dietary fiber in a balanced diet.
Eating less than the recommended daily intake of these nutrients can increase the risk of health issues like constipation, weakened immune system, and bone health problems.
Long Term Effects of Keto Diet on Liver
The high-fat content of the keto diet places extra demand on the liver to process the excess fats. This can lead to Non-Alcoholic Fatty Liver Disease (NAFLD), where excess fat is stored in liver cells, potentially causing liver inflammation and damage.
People with pre-existing liver conditions should consult healthcare professionals before starting a keto diet.
Long Term Effects of Keto Diet and Mood Swings
Research also links the keto diet to mood changes. The drastic reduction in carbohydrate intake can cause irritability, mood swings, and decreased mental performance in some individuals.
This is because the brain relies on glucose from carbs as a primary energy source. This side effect usually happens at the beginning and lasts only a few days.
Potential Heart Problems Following Keto Diet
Since the keto diet is high in saturated fats, some studies suggest it could increase the ‘bad’ LDL cholesterol levels in your blood, which can contribute to heart disease over time.
These side effects can vary greatly from person to person. Always consult a healthcare professional before making significant dietary changes, like starting the keto diet. This will help minimize potential risks and maximize the benefits under supervision.
Examining Scientific Studies and Expert Views
Current scientific studies about the long-term effects of the keto diet are still ongoing. Many health professionals recommend it as a short-term solution for weight loss rather than a long-term lifestyle change.
Experts are still debating the balance of potential side effects versus the possible benefits for weight management and metabolic health. Most recommend an individualized approach with a balanced and varied diet for sustained health and well-being.
Kidney Stones
Kidney stones can be a potential risk for those on a high-fat diet, so it’s important to drink plenty of water and consult a registered dietitian.
How To Avoid Keto Diet Side Effects
Hydration and Electrolytes
A crucial step in managing keto side effects is to stay properly hydrated and maintain a balanced intake of electrolytes. The keto diet can cause your body to excrete more water, leading to dehydration.
This happens because when you decrease your carb intake, your body produces less insulin and your glycogen stores decrease. For each gram of glycogen stored in your body, around 3 grams of water come with it. This water is lost when glycogen stores are depleted.
Read: Maximize Results: Tips for Avoiding Keto Diet Mistakes
Diet Quality
While the keto diet mainly focuses on macronutrient distribution, the quality of your diet is also important. Eating plenty of non-starchy vegetables, lean proteins, healthy fats, and nutrient-dense foods can help provide you with the vitamins and minerals your body needs.
Relying on Whole Foods
Including leafy greens and olive oil in your diet plan can help maintain energy levels and support fat loss while on a low-carbohydrate diet.
You shouldn’t rely only on keto-friendly processed foods. These products can be low in nutrients and high in sodium, leading to trouble with hydration and electrolyte balance.
Whole foods should always be consumed, even when following a ketogenic diet.
When to Seek Medical Advice
Always consult a healthcare professional before starting a new diet, especially one as drastic as the keto diet. If you have an underlying health condition, like diabetes or heart disease, the keto diet could be dangerous.
Also, if you experience severe side effects or symptoms that persist, seek professional help as soon as possible.
Living a Ketogenic Lifestyle
Adopting a ketogenic lifestyle is more than just changing your diet. It involves carefully managing and reducing potential side effects while still enjoying the benefits.
By paying attention to potential risks, maintaining proper hydration, relying on whole foods, and seeking professional advice when necessary, you can experience the significant benefits of the keto diet while avoiding negative symptoms.
With careful consideration and dedication, a ketogenic lifestyle can be a healthy choice to achieve your health and weight loss goals.
The keto diet has health benefits and can have side effects. It’s important to be informed and make adjustments based on individual experiences. Managing side effects can improve the experience, and recognizing long-term implications can lead to timely intervention. Prioritizing your health is key.
Read Next:
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- 6 Key Facts About Keto Diet You Must Know Before You Start
- Eat Smarter: Misleading And High Carb Foods To Avoid On Keto Diet
