Side Effects Of A Keto Diet

Low carbs diet comes with high fats and high hopes. Drastic weight loss? The cure for diabetes, epilepsy and Alzheimer’s disease? Ketogenic diets truly come with whole lots of benefits.

That said, you could be asking, “What are the side effects of a Keto diet?” I bet it’s the question you secretly dread. It’s comforting to know though that many people who have made ketogenic diet a lifestyle have been right here where you are today.

Trust me, you will be glad you took the time to examine the two sides of the coin before taking a dive into keto.

Ketosis has not escaped scot-free.

Critics claim that ketosis is unhealthy ways of losing weight as it can pose serious health challenges to some people. Astonished?

Well, maybe not as much as Rebecca a type 2 diabetes patient who during a consultation session with her doctor asked about what was the possible dangers of a ketogenic diet and her health conditions.

The doctor, a clinical dietician explained that weight loss resulting from ketosis may not last. What? You read it right! The doctor explained to her that since ketosis is an extreme form of starvation, a possibility of reversal is not out of scope.

The doctor warned her that muscle loss was a high possibility with keto and it may even damage her heart muscles. Yes, it’s another sobering line you might want to read it again!

However, the doctor was quick to explain that people with type 2 diabetes, just like Rebecca stood a chance of benefitting from ketosis as it would enhance insulin sensitivity.

The insights on ketogenic diet left Rebecca more curious, if not more confused! But she was determined to nail the truth about ketogenic diet, its effectiveness, and the side effects. Oddly enough she found that Ketosis came with some side effects but not as gravely as she had envisioned.

Today she is a strong advocate of ketogenic diet helping her friends manage type 2 diabetes with Ketogenic diet. But of course with a word of caution to check with the doctor first before exploring keto.

Side effects of ketogenic diet

One person can report an extreme headache while another muscle crams when they are first trying out keto for the first time.

Where is the whole difference coming from?

The answer is simple! We are wired differently and respond to changes differently.
If you are aspiring to be a new keto-er, I am giving you a clear head start.

I have explored different types of side effects of ketosis so as to ensure that you back is fully covered. And there is more good news for you, I have highlighted how you can manage these side effects because I know how it feels, or even worse more frustrating to point out a problem without a solution.

That said, let’s jump right in.

1. Constipation

Problem

Constipation is one of those side effects you are likely to experience as soon as you start your keto diet. The constipation is attributed to dehydration. And as a result, this problem has a quick fix.

Solution

Take enough fluids, increase fibre intake, and take enough salt. Fixed? If not, try cutting back on dairy and nut.

2. Frequency of Urination

Problem

This is a short-lived side effect and will simply go away on its own as the body fully adjusts to the dietary changes. So where is all these frequent rush to the bathroom arising from?

Within the first two or so days the body starts by burning glucose and glycogen in the liver and in the process plenty of water is being released.

Besides as insulin levels drop the body releases a lot of sodium that causes more water to be expelled out of the body.

Solution

As I said this side effect will simply go away on its own.

3. Fatigue, dizziness, and drowsiness

Problem

As the body eliminates water several minerals are being washed out with the urine. As a result, you may feel lightheaded, fatigued, or extremely dizzy. However, there is nothing to worry about.

Solution

Food rich in minerals such as potassium, sodium, and magnesium should be included in your diet. Besides, add salt to your food, and if need be you can take 400mg of magnesium citrate just before going to bed.

4. Low blood sugar

Problem

This problem is experienced mostly by people who were used to high levels of carbs in their diet. The drastic change in the number of carbs may result in insulin removing more sugar in the blood. This may cause fatigue and dizziness.

Solution

The good news is that the level of insulin in the blood drops to much the amount of sugar in your body.

5. Diarrhoea

Problem

Diarrhoea may affect some people within the first few days of starting out on keto. The cause of diarrhoea may be because of the body simply adjusting to the change in diet or an oversight of taking low fats and high proteins to make up for the low carbs. How do you fix this problem?

Solution

If you are taking high proteins you should cut back on it. Equally, check on the ratio of fats you are taking in. Increase your fats to the required levels.

6. Smelly breath

Problem

The smelly breath shouldn’t be seen in the bad light. In fact, it’s a good sign that your body is fully running on ketones as the smell is coming from acetone a by-product of ketone.

Solution

The smell, however, will go away naturally within 1 or 2 weeks. Besides, you should keep a good oral hygiene, take a lot of water, and use breath freshener. If the breath persists slightly increase your carbs.

7. Sleep issues

Problem

If this sounds more like you, the problem could be coming from low levels of insulin or serotonin.

Solution

However, you can fix this issue by taking a dose of tryptophan.

Conclusion

The benefits of a ketogenic diet far much outweigh the side effects. However, the trick lies in understanding how to manage these side effects so that you do not quit before getting the benefits of keto diets.