Keto diet is a low carb, high fat, as well as a moderate protein. The dietary formulation has proven to be very effective in weight loss and curing some different conditions and several human deficiencies.
As research in keto diet intensifies, it can cure other unseen conditions.
It is associated with diabetes cure, as well as improving insulin resistance. There is no doubt that it is regarded as the most beneficial for diabetic patients.
Also, it can help in improving cardiovascular conditions as well as brain functions and so on. It is very difficult to enumerate all the health benefits you can derive from keto diets.
Despite the fact there are enormous health benefits and potential benefits you can benefit from the keto diet, you must also be aware there are potential side effects. Some of these effects can be temporary and they can be treated as well.
Some of the effects can occur within the first few weeks of the commencement of the diet, and as you take, and it becomes part of you, the effect would no longer be there.
Moreover, it is important to state that some of the effects do not apply to everyone. While some effects can apply to a few users, it may not be the same with others. So there is nothing cast in stones here.
When the side effect occurs, you should consider it as normal. It can occur when there is a major change in one’s food pattern. However, as your body system adjusts to that change, the effect would disappear.
Why Do You Get The Side Effects of A Keto Diet?
The side effects of keto diet is, when you first start with keto, you may experience some changes within the first few days.
Your body is used to burning sugar for its main energy source, now it has to find an alternative source to burn, which is FAT. This is when the liver comes into play producing ketones from fat stores already within the body.
What Are Keto Diet Side Effects
One of the easily noticeable side effects is diarrhea. This can occur and it does not affect every user. It depends on your body chemistry.
When that diarrhea does occur, it is not something to overburden you because in most cases it does not last long.
There are other side effects which you must know and you must prepare to deal with them as they arise. One thing good about This is that they are controllable.
The Keto Flu
When switching to low-carb your body will go through a slight shock, it’s a metabolic process in which you may experience the keto flu which are the side effects of keto diet, actually you have these symptoms due to low sodium.
Don’t worry it only lasts about a week until you’ve adapted. The good news is, we can show you how to avoid it without any medicine.
The 14 Keto Flu Symptoms:
Another symptom is the bad odor or smell that is known as the smell of acetone. This is always the case when you consume a low carb diet.
During ketosis, one of the ketone bodies that are created includes acetone. When it is out, it has a very bad odor which can be acidic. The smell is almost the same thing with the nail polish remover.
When you have that kind of smell it is an indication that you are on that diet. This smell can eventually go out within the few one to two weeks of that dietary plan. If you fail to deal with that odor, there are ways out of that problem.
First, you need to stick to oral hygiene. This can help to keep your breath very fresh and you can brush your teeth two times daily. This should be a normal routine.
Another thing that you can do and which can help out of that problem is to drink more water. When there is less saliva in the mouth it can cause that problem. When you take more water, it can help to deal with that problem.
Another thing that you can do is to rely on breath freshener. This is great even though it cannot deal with that problem completely but it can mask that situation and it would be less noticeable.
The other thing that you can do is that you have to increase your carbs intake.
Tip => It happens if you eat too much protein, we recommend to eat between 0.85-170g of protein, you can add apple cider vinegar which is good for digesting protein.
- Drink more water (saliva helps flush bacteria out of the mouth)
- Humidifier (it keeps the mouth moist)
- Minty toothpaste
- Peppermint Essential oil
- Sugar-free, calorie-free chewing gum
Another condition that could manifest as a side effect is low blood sugar. If you were used to consuming high quantities of carbs, then this condition is likely going to manifest.
The body has a way of handling the sugar and insulin levels in the body.
The problem would arise when you resort to this diet. You are going to experience this problem right from the beginning of the keto dieting.
It is possible that you would look tired or fatigued, hungry and your body could be shaky and this would continue to manifest until your entire body system adjusts to that new food arrangement.
Tip => If you feel cold, it means you don’t eat enough fat. Give your body the energy in form of fat instead of carbohydrates. Iodine sea kelp or sea vegetables will help.
Foods that are rich in Iodine:
- Arame Kelp
- Dried Kelp
- Himalayan salt
- Raw, unpasteurized cheese
Another side effect is the possibility of constipation. During the starting period, you can have some digestive issues like diarrhea which was pointed earlier. Others include constipation and bloating.
This situation arises because the body system now releases more fluid than required. As a result, dehydration could set in. If you remember that in the beginning, you must visit the convenience room very often.
The outcome is that you have lost some fluids from the body.
However, there is a way of dealing with that problem and the best way to do that is to take fiber more often and consuming less of non-starchy foods.
Furthermore, you require enough salt to your system as well as drink enough quantities of water. When you do that colon contents would be softened and within a short time, you will get relieved.
Tip => Reduce cheese and meat, eat more vegetables and potassium. Drink water with salt, another tip is add a spoonful of chia seeds with water every 2-4 hours.
One common negative side effect is diarrhea. Some people may not find it hard in the beginning but as time goes on, it could begin to manifest.
Generally, that condition can occur because the body adjusts to the macronutrient balance in the body.
There are other instances where the problem could be caused because of an error in food intake. It is important that when you embark on this dietary plan that you do not limit the fat intake together with carbs.
When that becomes the case, there would be an imbalance because the protein intake is going to become too high and this can result in loose stool.
The solution to this problem is that you must observe all your fats, there is no need to skip any of them.
Furthermore, when you are limiting carbs, ensure you take enough quantities of fatty foods and not protein. When there is much protein in the body, it would result in loose stool.
Tip => Keto consists of 70-75% fat, you are not used to consuming the high amount of saturated fats which means you should reduce some oils like MCT oil, butter or coconut butter.
Some vegetables can affect the small intestine, that can overwhelm the microbes. Eat vegetables that are easily to digest and ingest fermented vegetables.
For the beginning eat the following vegetables:
- Bean sprouts
- Bell pepper
- Green lettuce (plain)
- Kombucha tea (drink ¼ cup)
Another symptom that you would likely experience is the drowsiness and dizziness. This is normal when the body removes the excess water than usual.
At the same time, the body would be removing such essential elements in the body like magnesium, potassium, and sodium. When that happens, your body would instantly react and you would begin to feel dizzy, fatigued as well as lightheaded and so on.
This condition like others is not meant to be permanent. It can be treated when it comes. The most important thing is that if you can very well, you can avoid that situation from happening.
If you know that this is going to be the likely outcome, then you have to take precaution to avoid that situation from developing.
One of the things that you can do is to eat food that is rich in potassium.
There are foods that you can consume to help relieve that situation and some of them are broccoli, leafy greens as well as avocados, meat, fish, poultry as well as dairy and so on.
Another way of dealing with that is to put salt to the foods you cook and so on. You can take sufficient quantities of water to deal with this condition and other related conditions.
This can deal with the problem of dehydration which can follow. Adding salt is recommended because it can reverse the situation.
Some people suffering from diabetes and other related diseases curtail their salt intake. Quantities of sodium in the body system are certainly limited.
If you are suffering from high blood pressure, before you alter quantities of salt you take, you should confer with your doctor for helpful advice on how best to deal with that situation.
Tip => Since you are losing more fluid, drink water with sea salt, beef stock, bone broth, or chicken stock.
Your body needs more Vitamin B1 and B5. Also, it needs more potassium and more sleep. You feel tired when your blood sugar decreases or if you have high blood sugar you feel tired after eating.
A common mistake in the beginning is you might eat some hidden carbs.
Foods with high in Vitamin B1:
- Blue mussels
- Brazil nuts
- Brussels sprouts
- Crimini mushrooms
- Hibiscus tea
- Lean pork
- Macadamia nuts
- Nutritional yeast
- Sesame seeds
- Sunflower seeds
- Yellowfin Tuna
Foods with high in Vitamin B5:
- Chicken liver
- Lean pork
- Shiitake mushrooms
- Sunflower seeds
One of the things you notice is the frequent urination. This happens because the body now burns that reserved glucose in the muscles and the liver and other parts of the body.
This can occur within the first few days of the commencement of the dietary program.
The outcome is that your body would be dishing out plenty of water from the system and you have to pass them out through the urine.
Moreover, when there is a drop in the level of insulin that circulates through the body because of glucose depression, the body would react by releasing the excess sodium.
It is possible that you would urinate more than the usual time within the few days this happens. The body functioning is now different because it no longer burns through the glycogen.
You have low blood sugar, you are still running on glucose and you are not ketones adapted yet. Eat protein it should help to improve your headaches and drink water with 1 tablespoon sea salt.
Another symptom you could experience within the first few days of taking the keto diet is the flu-like symptoms. You may be thinking that you are suffering from the flu because they share the same symptom.
There are some symptoms like lethargy, irritability, brain fog, tiredness as well as headaches and so on. This symptom would not be there for a long time as it would go away within a short time.
Furthermore, you can avoid that condition when you stay hydrated, and add more salt to your food. Most importantly, healthy fats are recommended when you are passing through the keto diet.
You are about to replace sugar to fat, if you feel moody it’s because you are low on B Vitamins, low on potassium, low on sea salt and low on vegetables, or you might kicked out of ketosis.
The brain is craving for sugar, the thing is all the stored sugar is in the liver, which goes up into the blood, it depends on sugar from the blood and if your blood sugar goes low, you’ll feel irritable.
Tip => The best way to stay in ketosis is to combine keto and Intermittent Fasting constantly and eat enough vegetables with potassium.
Leg And Feet Cramps
Another condition that could emerge is the muscle clamp problem. The problem would be there because of mineral loss which is one of the consequences of the keto diet.
Muscle cramps can occur in the leg. This is not common among users.
The solution to this problem is to take sufficient quantities of water. Furthermore, you can increase your salt intake.
When you that the problem muscle cramp is not going to arise as the quantity of mineral loss would now be controlled.
When the problem of muscle cramp continues then you can use magnesium gluconate to bring it under control. You should take it at night. This will calm your nerves and help you have a good night sleep.
Tip => You have low potassium and magnesium. These two minerals are responsible to keep your body calm and also helps the muscle to fully relaxed.
Top 7 Magnesium-Rich Foods:
- Dark chocolate (sugar free)
- Leafy greens (collard greens, kale, beet greens)
- Pumpkin seeds
- Swiss chard
Palpitations Or Heart Arrythmias
Within the first few weeks of talking to this keto diet, there could be an increase in the heart rate.
The heart palpitations could continue to be there and the problem is common among those who are suffering from low blood pressure.
This is always the case when there are insufficient water and salt in the food you consume. It implies that there is a reduction of fluids which are circulating in the body.
The heart would suffer from it because it would be pumping irregular. The way out of that problem is to drink more water. The problem is not going to be there forever.
Within one to two weeks, you discover that the problem would begin to disappear. There could be a need to enhance your carb intake, it can help to remedy the situation.
Most importantly, you can take high-quality multivitamin especially those that contain zinc. Look for those that contain magnesium and selenium supplement.
These can help you to replace those nutrients you lose while adapting to the new dieting plan.
Tip => You should rise more potassium since glycogen provides the body with a source of energy if blood glucose levels sink. When you lose the reserve you will lose a lot of water which includes electrolytes and to stabilize your body you need potassium.
Increase your Potassium levels with the following foods:
- Blue mussels
- Brazil nuts
- Brussels sprouts
- Coconut meat
- Hemp seeds
- Pumpkin seeds
- Salmon steak
- Swiss chard
- Tomato sauce canned
It is possible that within the first few days of commencement of that dietary option that you would experience some difficulties sleeping.
When that becomes the problem, there are a few likely causes and it includes an imbalance in the insulin level.
One of the ways of dealing with that problem is to take just a light snack before you sleep. Such snack should be a nice combination of carbs, protein.
The essence is that it is going to increase insulin in the body. There are instances where your sleep difficulty could be associated with the consumption of over histamines food.
This is not good for some people because it can cause sleeplessness and anxiety.
Sugar And Carb Cravings
One of the key benefits you can derive from the keto diet is that at the long run there would be a drastic reduction in sugar consumption or demand.
Another benefit is that you can do away with some of those foods that are detrimental to the body. This is not going to the case right from the beginning.
Within the first days of commencing this dietary plan, your body would indeed crave for more sugar. It can last for a few days, but that urge would reduce as soon as become adapted to that food pattern.
=> You are not in ketosis yet, if you don’t feel any hunger anymore, that means you are in ketosis.
The reason why you are still craving:
- Your carbs are too high the best way is to keep it below 20g
- You should do the Intermittent Fasting combine with keto
- Eat 7-10 cups of salad and that is the solution to stop cravings
If you feel weak and exhausted most of the time then you need more sodium.
High source of Sodium:
- Beef jerky
- Celery flakes dried
- Chicken broth
- Cottage cheese
- Pickles sour
- Pork Salami
- Sea salt
- Swiss chard
- Tomato sauce
- Turkey bacon
Are You Suffering from High Blood Pressure?
If you are suffering from high blood pressure, this advice is useful for you if you start to experience some side effects as a result of the keto diet.
One of the benefits of keto is that when you resort to that diet, it is going to enhance your blood pressure.
If you still resort to the same medication you have been taken before then the consequence could be heart palpitation.
It is necessary that when you suffer from this condition that you seek your doctor’s advice. The doctor knows what you need and stick to the doctor’s advice.
The Decrease in Physical Activities
Another symptom you could encounter is the reduction in your physical activities.
When you start this diet plan newly, you can suffer from this symptom. The condition is going to occur for several reasons.
The first is that there is the problem of dehydration, insufficient salt content in the body as well as a body reaction to the new dietary provision.
The body would eventually adjust to that system but it can take time to achieve that. It is possible that it can take weeks and even months to be subdued but that would eventually happen.
It is possible to adapt faster when you change your lifestyle. For instance, it is necessary that you start to exercise and when you do that, your body is going to adapt faster.
What Are The Ways of Avoiding The Symptoms?
You have now seen the symptoms that a keto diet can cause. The fact is that there are ways of avoiding that problem from happening.
Here are some of the options that you can consider to avoid some of the symptoms from taking place.
Take Enough Water
You have to form the habit of taking enough quantities of water. If you suffer from any form of dehydration, you need to replenish them by taking sufficient quantities of water.
When you take to a keto diet, there would be a drastic reduction in volume. At least there would be a reduction in vegetable and fruits.
These contain water and since you no longer take them, it could affect the quantities of water in the body. Once you start taking that food formulation you must compliment that situation by taking enough quantities of water.
Increase Your Sodium Intake
Salt is always regarded as the enemy whenever healthy diet is concerned.
Despite that, there is still the need to have the right quantities of sodium in the body, if the balance is no longer there, it is going to be counterproductive.
You can beef the situation around you by increasing the sodium intake and that can help you to stay healthy and avoid those symptoms that are associated with it.
Increase The Mineral Intake
There are also the chances that there is a decrease in mineral in your body because of the keto diet.
This means that there would be a reduction in fruits and vegetable intakes which are good sources of vitamins and minerals.
If you begin to take that new dietary plan, you have to beef up your mineral intake. This can prevent any negative reaction from happening.
Other things that you can do very well is to consume sufficient quantities of fat.
In addition to that, you must be mindful of your exercise and it is not necessary to engage in high-intensity exercises, which could be counterproductive.
Furthermore, it would be nice if you reduce stress and avoid those things that can worry you. These are recipes for side effects.
Besides, you must ensure that you get enough sleep because that can reduce stress. If you do all these, you can avoid some of the side effects of the keto diet.
Sure it will be hard in the beginning, especially when you love eating sugar and carbs, our tip is just grit your teeth and get to it!
Keto is definitely worth trying, with the tips shown, treating the side effects of keto diet will be very easy for you to go through it.
Believe us we went through the keto flu too well actually Sig had no problems but he still counts because we are experiencing this Keto journey together!
Try to hold out for the first few days, you will notice the positive changes with your body inside and out!
For any further questions/information please leave a message below.
Cheers to Healthy Living,
Anh-Tu and Sigmund
“Do something today that your future self will thank you for.” – Sean Patrick Flanery