11 Common Side Effects on a Keto Diet
There are many awesome benefits with come with adopting a low-carb ketogenic diet, such as weight loss decreased cravings and even possibly reduce diseases risks, that being said it's also good to talk about possible ketosis side effects, so you know fully what to expect as you start this new health journey.
|11 Common Side Effects on a Keto Diet|
Common Side Effects on a Keto DietNot everyone experiences side-effects when starting a ketogenic diet, and thankfully those who do don't usually experience them for very long it varies with the individual, but just to make sure all your bases are covered, we're going to breaking down each possible side effect, and go over ways to manage and alleviate them if needed.
1- Frequent urination:
Frequent urination as your body burns through the stored glucose in your liver, and muscles within the first day or two of starting a ketogenic diet, you'll be releasing a lot of water in the process plus your kidneys will start excreting excess sodium, as the levels of your circulating insulin drop dizziness and drowsiness as the body is getting rid of the success water, it will also be eliminating minerals like potassium, magnesium, and sodium - this can make you feel dizzy lightheaded and fatigued.
2- Low blood sugar:
Low blood sugar is also known as hypoglycemia, low blood sugar is another common ketosis side effect when beginning a ketogenic diet, especially for people who were used to eating higher amounts of carbs each day.
3- Cravings for sugar:
Cravings for sugar great long-term benefit of the ketogenic diet, is reduced cravings for sugar, and other unhealthy foods however you might initially have stronger cravings for carbs during the transition period, this can last anywhere from one to two days to around three weeks, but stick it out at the end, you'll be pleased with the reduced and often eliminated cravings.
Constipation as your digestive system adapts, you might initially experience some constipation when new to the Keto diet, this is often caused by dehydration as you release more fluid.
Read: how to get relief
Diarrhea on the flip side of the previously mentioned side effect, some people might experience minor issues with diarrhea in the first few days, this can simply be a result of your body adjusting to the macronutrient ratio change.
In other cases, some people make the mistake of limiting their fat intake along with their carbs, which makes your intake of protein too high and can lead to diarrhea.
6- Muscle cramps:
Muscle cramps loss of minerals when first starting the ketogenic diet can cause muscle cramps especially leg cramps in some people.
7- Keto flu:
Keto flu, like symptoms within the first two-four days of a beginning ketogenic diet, a common side effect is known as the ketosis flu, or induction flu because it mimics the symptoms of actual flu.
(Read: How To Get Rid)
8- Headaches, tiredness:
Headaches tiredness, this means you might experience headaches tiredness or lack of motivation lethargy brain fog or confusion irritability, although these symptoms typically go away completely within a few days.
9- Trouble sleeping:
Trouble sleeping: sleep issues some people have reported having trouble sleeping after beginning a ketogenic diet. If this sounds like you, it could mean your serotonin and insulin levels are low.
10- Smelly breath:
Smelly breath some people experience the smell of acetone on their breath when eating very low-carb. Acetone is one of the ketone bodies created during the ketosis, and it has a characteristically fruity smell similar to nail polish remover. This is a sign your body is in ketosis, burning lots of fats and converting them to ketones for energy.
11- Heart palpitations:
Heart palpitations in the first few weeks of eating low carb, you might notice a slight increase in heart rate. This is probably more common in those who normally have low blood pressure. It's often simply due to lack of salt and water.
Avoiding ketosis side-effects if you noticed the common theme in most of these side effects with the ketogenic diet, it involves the transition in and out of ketosis. And this can be eliminated by: drinking more water, increasing your salt intake, and making sure you're eating enough fat.
If you do still struggle with symptoms, though, a last resort would be to slightly increase the amount of carbs you're eating to alleviate symptoms.