Common Keto Side Effects
Common Keto Side Effects | Keto Diet Negative Side Effects | Keto Diet Studies | Ketogenic Diet Negatives
Adopting a ketogenic diet is an excellent way for you to allow your body to burn excess fat for energy, but it also can have some side effects. It’s always a good idea to get familiar with the side effects of anything that you add to your lifestyle, just to be on the safe side.
Granted, you may not experience any keto side effects. Or, you may experience a short-term effect that isn’t too uncomfortable. Let’s look at some of the common short-term side effects of a ketogenic diet.
Short-term Keto Side Effects
Keep in mind that those who do experience keto side effects most likely experience them at the start of their ketogenic diet. Just as when those who begin fasting usually experience some uncomfortable side effects, the same sort of effects can happen when you start cutting carbs.
Here are some of the common short-term keto side effects:
- Fatigue
- Sweating
- Dizziness
- Excessive thirst
- Excessive hunger
- Urinating frequently
- Weight loss
- Tachycardia (increased heart rate)
- Chills
- Constipation
- Women may experience menstrual changes
As you can see, these short-term side effects are on the same line as if you were doing a short fast. Most people can handle the side effects without too much discomfort.
Blood Level Changes
Blood composition can change, as the adaptive mechanisms of your body to cope with your dietary changes gets thrown off balance because of the decreased carb intake. Your lipid and cholesterol levels may increase temporarily. If they increase to a point where you are concerned, you can make some changes to the keto diet.
You may change up polyunsaturated fats for saturated fats. You may also decrease the ketogenic ratio and therefore, lower the proportion of fat to carb and protein.
The short-term keto side effects can be reduced when the diet is followed closely. Cheating on the diet or taking it to the extreme can make the side effects worse and can be quite dangerous. Therefore, follow the ketogenic diet strictly for optimal results.
Long-term Keto Side-effect
If you’re on the keto diet for a longer period of time, you may experience some long-term keto diet side effects, including:
- Kidney stones. About 5 percent may develop kidney stones due to the lower pH level in the urine during the ketogenic state
- Stunted growth in children. For some children on the ketogenic diet, stunted growth may occur due to the decreased levels of insulin-like growth factor 1.
- Fragile bones. The risk of bone fractures increases slightly.
Add Supplements
Health experts assert that adding vitamin and mineral supplements will be helpful when you’re on the ketogenic diet. Choose a complete multivitamin, vitamin D, and calcium supplements. Drinking plenty of filtered water is helpful too.
Keto side effects can range from mild to moderate but rarely do people experience severe side effects. If you’re on the ketogenic diet, always consult with a healthcare professional, especially if you have any health concerns. Be sure to do your research and learn as much as you can about the ketogenic dietary lifestyle.
Many times, the short-term keto side effects diminish once your body gets used to the ketogenic state. If you’re following the keto diet closely, your body should do just fine. However, when the body enters ketosis, your muscles may begin to feel fatigue and if you continue, they can lose some muscle mass.
Keto Diets Only for Short Term
Keto diets are only meant to be followed for a short period of time. Clinical nutritionists state that people who desire to get on the ketogenic diet ought to be under clinical supervision, as there can be health dangers if the diet is not followed correctly. The diet has been successful in those who want to experience weight loss quickly, and it has also helped children with epilepsy experience fewer seizures.
However, always err on the side of caution when trying any weight loss diet.
Common Keto Side Effects | Keto Diet Negative Side Effects | Keto Diet Studies | Ketogenic Diet Negatives
