Side Effects Of Keto Diet:
Ultimately, you can decide what diet works best for your health goals. If you want to start a keto diet, consider its risks and whether it’s sustainable for you. Discuss with your doctor or nutritionist about how the dietary plan could affect your health. While keto works for some people to control seizures or lose weight, there are long-term risks that may outweigh any short-term benefits.
The body turns the fat into ketones, which provide it with energy. The keto diet limits a person’s daily carbohydrate intake while increasing the amount of fat. The aim is to encourage the body to burn fat for energy instead of carbohydrates.
Keto can have a few unfortunate side effects, one of which is known as the ‘Keto Flu.’ Symptoms typically pop up in the first few days as your body gets accustomed to eating fewer carbs. more info Common complaints include headaches, nausea, fogginess, muscle cramping, and fatigue. On a normal diet, after eating glucose-containing foods, your insulin levels will be higher.
The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto you can try these out could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.
Keto-branded products like keto coffee and other supplemental products are also both costly and unnecessary. You may start to notice a difference in your skin on the keto diet, especially if you were a former sugar addict. Some findings suggest that curbing your carb intake could help solve these problems, improving your skin as a result.
When you begin eating keto, your body shifts to burning fat as its primary fuel source instead of carbohydrates. Not all patients are appropriate candidates for the keto diet, especially those with chronic conditions such as high blood pressure, diabetes, or other conditions that may be the result of a previous diet, Rahnama noted. There are few long-term studies on the keto diet, which may be because it’s difficult to follow, so people aren’t staying on it for a long time. But if you’re considering this diet, you’ll probably want to know about the side effects before you decide if it’s right for you. Due to the keto diet’s level of restriction for eating, people may regain any lost weight when they return to their initial eating patterns. This is in part because it’s difficult to follow long-term and sustain.
You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and revisit the points above. Yes, but it may not work as well as on a moderate carb diet (52, 53). For more details about low carb or keto diets and exercise performance, read this article. However, protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights (50, 51).
The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions. Fortunately, the downsides are temporary ‘ virtually all of them go away once your metabolism comfortably switches over to burning fat for fuel. A lot of people who switch to keto report better sell mental clarity and more even, sustained energy throughout the day. Make sure you salt your food generously, and consider taking 400 mg of magnesium a day or using an electrolyte supplement when you first start keto, especially if you get muscle cramps. Keto flu usually passes pretty quickly, and you may be able to avoid it altogether.
It’s caused by acetone, a ketone that’s a byproduct of fat metabolism. During this adaptation phase, you may experience some temporary side effects. Ketosis is likely safe for most people, especially if they follow it with a doctor’s supervision.
For tons of recipes, check out these 101 healthy low carb recipes and this keto shopping list. Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis (10). The standard (SKD) version is the most researched and most recommended.
By drastically reducing carbohydrate intake and replacing it with fat, the body enters a metabolic state known as ketosis, where it becomes incredibly efficient at burning fat for energy. Most research suggests notable outcomes in the first 2-3 weeks of starting the keto diet, with some studies suggesting benefit for as long as 6-12 months. Most people who have tried this diet report initial symptoms of bad breath, headaches, muscle cramps, nausea, and constipation, which can be collectively known as the ‘keto flu’. Some specialists recommend restricting the diet to 3-6 months, with a gradual progression to a Mediterranean or plant-based diet. Others recommend avoidance of any overly-restrictive diet or lifestyle change that may be unsustainable long-term.
Chronic opioid usage comes with a slew of serious side effects, including opioid-induced hyperalgesia (OIH). The patients with long-term opioid treatment experience paradoxical increases in nociceptive hypersensitivity, namely, OIH. More importantly, we show that supplementation with short-chain fatty acids (butyrate, propionate, and acetate) can delay the onset of OIH, indicating that short-chain fatty acids play a direct role in the development of OIH. Our findings suggest that gut microbiome could be targeted to treat OIH, and the ketogenic diet can be used as a complementary approach for pain relief in patients with chronic opioid treatment. We only used male mice in this study, and thus, our findings cannot be generalized to both sexes.
They tend to be more intense if you’ve switched to keto from a diet that’s high in carbohydrates. Some people even experience the keto flu when they get ‘kicked out’ of ketosis from eating too many carbs. While following the ketogenic diet, you reduce your carbohydrate intake and replace it with healthy fats. This can help your body to use fat for energy, encouraging weight loss and possibly reducing the chance of developing certain health issues. Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits (6, 7, 8).
While you’re on the keto diet, you should have your cholesterol levels and heart health assessed by a doctor on a regular basis, Hultin says. The kidneys play an important role in metabolizing protein, and it’s possible that eating too much of the nutrient can have a negative impact on kidney function. While ketogenic diets are supposed to be much higher in fat than they are in protein, many keto eaters make the mistake of loading up on lots of meat, Mancinelli says.