5 common side-effects of following a keto diet

Keto diet can give you some strange side-effects


The ketogenic diet, also known as the keto diet, is one of the most popular diet trends these days. Whether you are trying to lose weight or just trying to stay fit, the low-carb and high-fat diet has proven to be quite effective and famous among the masses.

It is true and even science says that keto diet can help to lower the number on your scale. But it is also a reality that this diet is always accompanied by some weird side-effects, which you might not be aware of. So, before you consider following this diet, here are 5 common side effects of a keto diet that you must know: 

You may suffer from Keto flu

Some people fall sick as soon as they start this diet trend. They may experience gastrointestinal distress, headache, and weakness. All these are symptoms of "Keto flu". The flu is generally caused because your body starts using fat instead of carbs for producing energy. Studies suggest that about 25 percent of people who try the keto diet experience these symptoms. But there is nothing to worry about as keto flu goes away after a week as soon as your body adapts to the changes.

Your initial weight could come back
A keto diet may help to lower your weight quickly in the beginning, but most of the time this weight comes back. This happens because carbs hold more water as compared to protein and fat. So, when you switch to the low-carb keto diet, you lose all the water weight instantly. The weight you lose initially is mostly water weight that comes back after a few days. 

You may feel constipated

When following a keto diet, you might find yourself running to the loo more than often. You may feel constipated due to lack of fiber consumption, which happens due to fewer carbs intake. Irregularity of the bowel movement is a common side-effect of a low-carb eating plan. To ensure easy bowel movement, eat some fiber from keto-friendly foods like avocado and nuts.  

You may have keto-breath
 
When you follow a keto diet, your body goes into ketosis and start producing by-products called ketones. Your body also produces a chemical called acetone, which is generally found in nail polish remover. The molecule of acetone is so small that it passes through the lungs and you exhale them while breathing. This results in "keto breath". You might have a metallic taste in your mouth, but it goes away after a few weeks.

You may feel thirsty all the time

You might genuinely feel parched while you are on the keto diet. This is because you excrete all the extra water from the body, which will make you feel thirsty all the time. So, try to drink more water to ensure that you are not dehydrated.

 

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Pitfalls Of The Keto Diet

In a Keto Diet, you get the majority of your calories from fat, less from protein, and very few (5% or less) from carbs. Ketosis is a powerful way to melt body fat and dial in your mental focus. Without glucose from carbs, your body burns dietary and stored fat as its main fuel source. The fat you eat and your stored fat breaks down into ketones, smaller molecules that fuel your brain and suppress hunger, while keeping you lean.

The low carb and high fat diet is known to have immune-balancing effects and is great for people suffering from autoimmune and neurological conditions. However, it requires the complete avoidance of fruit, starchy vegetables and all grains. A Keto diet will keep you full while burning fats, which sounds too good to be true. The Keto diet has a lot of benefits but there are certain pitfalls too.

The Keto Flu
The first two weeks, when you start cutting down your carbs and entering ketosis, you can experience “keto flu,” the period during which your body shifts from burning carbs and sugar for energy to burning fat. It takes anywhere from a few days to about two weeks for your metabolism to re-regulate the way it uses food and generates energy. You’ll experience a combination of symptoms like insomnia, nausea, poor focus, stomach pains, brain fog and headaches.

Dry Eyes
Carbs help produce the mucus that lines your gut and nasal passages, and keeps your eyes hydrated. Some people notice that after long-term carb restriction to 50 grams per day or less, their eyes become irritated. This is a sign that other necessary mucus membranes aren’t working as well as they could be.

Hormonal Imbalances
Severe long-term carb restriction can cause your T3 thyroid hormone to drop, and this happens more rapidly and commonly in women.

Constipation or Diarrhea
Constipation is a common symptom in people who follow The Keto Diet because it is very low in fibre. Lack of fibre can also result in diarrhea in some cases, as the gallbladder starts to produce more bile to break down the fats.

Fatigue
For some people, burning fat for fuel does not work as well as it does for others. Some people lack the genes that help in processing fat, and so it cannot be used efficiently. For a significant number of people, adapting to fat burning ramps up the hypothalamic-pituitary-adrenal (HPA) axis, which gives you more energy. In some people, long-term carb restriction stresses the HPA axis, which makes you feel tired all the time.

Muscle Loss
People following the Keto diet can also begin to lose muscle, and become extremely fatigued. Doctors have adviced that it should only be followed under clinical supervision and for short periods of time, otherwise it can result more harm than good. It may damage the heart, which is also a muscle.

Trying the Keto diet under medical supervision, and for a short period of time may be more effective that using Keto as a long-term solution.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/    

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