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If you want to burn fat more effectively while still enjoying the taste of great food, then the Keto diet is a fantastic option for you. This diet will not only help you to burn fat efficiently, but it also has many health benefits. Many healthcare professionals across the globe even recommend it.
How is the Keto diet different from other diet routines? It is because it can help you lose extra fat without making you feel hungry.
Before we move on to understand more about the Keto diet, let us quickly go through the working process of this diet.
What is a Ketogenic Diet, and How Does it Work?
In a nutshell, the Ketogenic diet is a very low carb and high-fat diet. The drastic reduction in carbs puts your body into a state called ketosis. When your body enters into this state, it becomes very good at burning fat for energy. It also turns your fat into ketones in the liver, which can provide power for the brain.
What Are the Side-effects of the Keto diet?
You may have heard about the many benefits of the Keto diet, but did you know it comes with many of side-effects? The Keto diet can cause a significant change in your body by shifting it from a normal diet to a very low-carb diet all of a sudden. Thus, a sudden shift can send your body into a state of “shock.”
The most common outcome of this shock is experienced by many people in the form of flu known as Keto flu. The Keto flu can last from a week to a month. It can cause you weakness, fatigue, insomnia, and various other issues, including possible skin rashes and loss of muscle.
You might also have severe mood swings and an inability to focus. You need to keep track of your body’s changes while on the Keto diet and talk to your doctor to discuss how to avoid or minimize these side-effects.
The various side-effects of the Keto diet must be taken seriously, especially by three types of people.
- If you an on a diabetic medication like insulin.
- If you are on a medication specifically for high blood pressure.
- If you are a breastfeeding mother.
This diet is especially critical for all the groups mentioned above of people.
Other than that, there are several other risks which are associated with this diet. That is why it is recommended to consult a nutritionist or your doctor before you start the Keto diet.
1.) It Can Disturb Your Digestive System
The first impact of any diet is on your digestive system. It can make your digestive system very fast, or it can make it extremely slow.
In the case of a Keto diet, your digestive system becomes very slow because you are missing out on some vital fiber producing foods like fruits and vegetables. Under such conditions, the most common side-effect is constipation.
Since whole grains and beans are also restricted on your Keto-diet, there are higher chances that you will fall victim to constipation and troubled bowel movements.
To avoid this condition, consume Keto allowed fiber-filled foods like almonds, avocados, flax seeds, and chia seeds. These foods are not only a good source of fiber, but they help you lose weight while keeping you fresh and energetic. However, do not forget to take these foods in the right amounts to avoid weight gain.
2.) Your Body May Lose Salts
The first effect of many diets is the loss of certain fluids. The Keto diet is no exception. This diet, like many other diets, can disturb your body fluid balance. This side-effect usually lasts for the first couple of weeks.
The reason behind this problem is that your body uses stored glucose. Due to this, water is released in your blood, which is passed out through urine. Along with the passing of fluid, salt is also washed-out of your body. As a result, your body becomes deprived of salts.
To avoid this condition, make sure you drink lots of water to keep yourself well hydrated. If needed, you can always add a little salt in your water and also increase its quantity in your daily diet.
3.) It Can Cause Deficiencies of a Few Vitamins in Your Body
Since you stop eating various kinds of fresh vegetables, fruits, and dry fruits, you miss out on several essential vitamins needed in your body. There are severe vitamin and mineral deficiencies associated with the keto diet. Because of the same reason, it is not advisable to stay on the keto diet for an extended period. It is not considered a proper long-term diet as it is not balanced and can cause severe complications in the long run.
Due to the deficiency of many vitamins, minerals, and electrolytes, you can feel tiredness and fatigue. Under severe conditions, insomnia is also reported.
Tune Your Keto Multivitamins are a great supplement to help supplement the crucial vitamins and minerals missing from your diet while you are on the Keto Diet.
4.) Severe Cramps
It has been reported that a keto diet comes with some severe leg cramps, and they can be a source of trouble for you. The reason behind these leg and body cramps is hyponatremia. This condition occurs when your body loses so much salt that the sodium level drops to a dangerous situation.
Thus, this condition can cause your body to experience severe fatigue and cramps. The best solution to avoid this condition is to include enough salts in your daily diet. Another helpful answer is Keto Vitals Electrolyte Capsules, as they have electrolytes components to help stop muscle cramps.
5.) It Can Damage Your Kidney
Kidney damage is the fatal damage your body can go through while you are on a keto diet. The reason is again the same old, less intake of water.
Eating lots of meat and not having enough water is a habit of many people while they are on a keto diet. Not only does it increases the risks of kidney stones, but also it can make your urine much more acidic, and as a result, you can fall a victim of the famous “uric acid.”
The only way to prevent this condition is always to keep on hydrating yourself throughout the day.
6.) The Most Common “Keto Flu”
Let’s talk about the most common issue associated with the Keto-diet. You must have heard about the word “flu,” but did you know about “Keto flu” before you started your Keto diet? Well, the initial weeks of a keto diet can be daunting and hectic for you. Moreover, it is also difficult for your body to adapt to certain conditions and changes quickly. That is why your body tries to be defensive against these changes and eventually adopts a condition known as “Keto-Flu.”
Since the primary source on which our bodies rely is glucose, and in the keto diet, the body changes its energy-producing source from glucose to ketones. Thus, it is a massive change for the body to accept, and the result is keto flu.
You can experience any one of all of the symptoms given below while you experience keto flu.
- Extreme hunger pangs
- Loss of sleep
- Fast heartbeat
- Slow brain functioning
These are only the initial side-effects, and your body will more likely adopt these conditions after a month of the keto diet, and things will go normal for you then.
7.) Breath of Death
One of the most hated yet most common side effects of a Keto diet is that it makes your mouth stink. This phenomenon is commonly known as keto-breath, and it mostly occurs after a couple of weeks when your body starts burning fats.
The reason behind the bad keto breath is the release of ketones, which are also through your urine as well as sweat. Other than the bad breath, people on the keto diet also report a terrible metallic and unpleasant taste in their mouth, which further makes them uncomfortable.
However, this effect isn’t long-lasting, and it eventually disappears as you enter the fourth or fifth week of your keto diet routine.
The best solution to this problem is to keep using mouthwash three times a day and keep a sugar-free or mint gum with you in case of extreme situations. Also, don’t forget to brush your teeth three times daily to get rid of the bad smell as well as the hostile taste in your mouth.
8.) Loss of Muscle
Another side-effect related to the keto diet is the loss of muscle. That is why many athletes are advised to keep doing their resistance training while they are on a keto diet. The reason behind the loss of muscle is that your body is missing lots of muscle-building substances like carbohydrates. Since the main building blocks of muscle are protein and carbohydrate, that is why a low carb diet to severe muscle loss.
This is one of those side-effects of the Keto diet, which cannot be avoided because you cannot increase the intake of carbohydrates in your diet in any case. This is a source of distress for many people who are looking to build muscle and lose fat simultaneously.
9.) Impact on Athletic Performance
Keto diet is the popular and most preferred diet of many athletes, but there is a higher risk associated with this diet in the case of athletes. They can severely disrupt their fitness and forte. According to a study, many athletes, especially those who are involved in cycling and running, can profoundly affect their performance and their strength if they keep following the keto diet.
Thus, it is highly discouraged for athletes to adopt a keto diet.
10.) Impact on the Blood Vessels
Keto diet can also affect your blood vessels if you enjoy a cheat day within the diet. It can also have many long-term adverse effects on your internal strength. The reason behind the damage of blood vessels is that whenever you try a cheat diet within your keto meals, your sugar level can suddenly rise, which can lead to the damage of your blood vessels. That is why it is imperative for you to properly understand every rule of a Keto diet before starting it. You should also take the advice of a doctor about whether to start the diet on not.
11.) Aggravates Gallbladder Issues
There is terrible news for the people suffering from gallbladder issues. If you previously had a gallbladder problem, then the Keto diet can be harmful to you. A high-fat diet can exacerbate gallbladder diseases, and it may even increase the chances of developing this disease.
If you ever had gallbladder surgery in the past and it had been removed for some reason, then you will face the issue of digestion. Moreover, the diet can also harm your overall health, causing weight gain, bloating, and may even trigger digestive discomforts.
That is why the Keto diet is not suitable for you in the long run if you notice any of the above issues after cutting down your intake of carbs and increasing the fat intake.
12.) Long-term Side Effects of the Keto Diet
Did you know that remaining on your Keto diet can cause you to fall into unhealthy eating habits like overeating of meats and even saturated fats?
Well, that is true because most people who are on a Keto diet start consuming all kinds of fats, even the ones which are bad for you. This habit can trigger the build-up of plaque in the arteries. Moreover, it can also affect the functioning of your brain and heart. Thus, as a result, staying on a Keto diet for a more extended period can increase the risk of high cholesterol and heart problems.
The best solution to this issue is to focus on the intake of unsaturated fats like nuts, oil, and fish. You can also take the fish oil capsules, especially salmon oil, to avoid the deficiency of any vital vitamin in your body.
13.) “Keto Crotch”
Although it is an uncommon side-effect, you can surely fall victim to it. Keto crotch is a condition which arises as a result of sudden changes in the pH levels of your body due to a drastic change in your diet plan.
Since it is our diet that is responsible for maintaining the pH of our bodies, it is while under a keto diet, your body may develop a change in the pH, which can further alter the vaginal pH. Due to this vaginal change, you can experience a severe vaginal odor or yeast infections, which might affect your relationship or may become a source of embarrassment.
14.) Effect of Keto on Mental Health
It is going be hard for you to maintain your mental health while you are on a keto diet. The reason behind this is again the DIET. You need to avoid drinking, smoking, eating desserts altogether, and many other delicious bounties if you are following a keto diet.
Not only this, but also the low-carb diet can lead you feeling emotionally exhausted and cause severe mood swings. This principle generally applies to all kinds of diets, but Keto is much tougher than other diet plans. Moreover, a Keto diet not only requires your powerful willpower, but you will also need to develop more tolerance against mood swings, hunger pangs, and resisting some special dinners and delicious meals.
So, it is not going to be pleasant, but it is going to be worth it if you follow it correctly.
The Keto diet is one of the most successful ways to reduce your weight quickly; however, it is not a good idea to follow it for a more extended period because this diet is not balanced. You need to leave out many fibrous foods like fruits, vegetables, and beans. Moreover, you must be medically supervised if you want to reduce your weight by keeping inside the safest ways possible.
Another piece of advice for you is to keep yourself hydrated as much you can. The perfect amount of water you can consume while on a keto diet is around 3-liters of water. Proper water intake will not only keep you away from many side-effects, but it will also keep you lively, fresh, and energetic. Moreover, it is also a good idea to take specific vitamins by the prescription of your doctors like magnesium and potassium supplements.
Your doctor can give you the best advice because not everyone is perfect for the keto diet. The people suffering from chronic illness and high blood pressure are not good candidates for the keto diet and must take the advice of a doctor.
Due to the deficiency of many nutrients, you can also fall into the risk of developing osteoporosis, cancer, Alzheimer’s disease, and bad cholesterol.
Thus, we highly recommend you to take your health seriously and never forget to take the consultation of a doctor before experimenting with anything with your body. Remember! Your health and your life should be your priority.
Results may vary. Information and statements made are for general purposes and are not intended to replace the advice of your doctor. Her Own Health does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Her Own Health are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.