Keto diet is mainly related to weight loss but it also has many benefits such as diabetes, control cravings, and reduce chances of having any disease. As they say, everything has its advantage and disadvantage. The ketogenic Low Carb diet is no difference it also has some serious side effects. In this article, you will get know in detail about side effects of keto diet and prevention tips.
What is Keto Diet?
The ketogenic diet is gaining popularity in the United States for quick weight loss. Keto diet menu is low in carbohydrate or no carbs at all, that force the body into the state of ketosis in which fat become the main source of energy instead of carbs or glucose.
Is Ketosis Safe and Does It Have Side Effects?
Keto diet is very effective for obese or overweight people. This diet plan can help you lose weight in just 10 days. This is one of the fastest diet plan to lose weight or fat. Keto diet keep your tummy full and you don’t feel hungry despite consuming few calories. It also helps in maintain your blood sugar level.
But for some people, this diet also has side effects which can be acute or serious. Keto diet plan should not be used for a long time. You should be on keto diet under the supervision of a good dietician. According to many research, keto diet should be used under extreme cases because it can harm your heart which may lead to a serious health issue.
Common Ketogenic Low Carb Diet Side Effects
One of the most common side effects of ketogenic diet is low blood sugar which is also known as hypoglycemia. Due to low carbs intake body received less amount of sugar and produce less insulin. This leads to low blood sugar and commons symptoms of low blood sugar are feeling tired, nausea, hungry etc. If you feel these symptoms for a long period of time then contact your doctor.
When you are on keto diet constipation is very common because of the change in your carbs intake. Your digestive system have to adapt to the new diet plan so initially, you may feel constipation. So to avoid constipation consume more fiber foods, eat more non-starchy vegetables, drink plenty of water to keep your colon hydrated. Consult with the doctor if you feel constipation for more than 4 days.
4- Rapid Muscle Weight Loss
The ketogenic diet is mainly known for burning fat but sometimes due to low intake of carbs people start losing muscle weigh too. Normally protein is responsible for muscle growth and repair but many studies proved then carbs also important for muscle growth. Carbs are also important for muscle growth along with protein after a workout.
5- Low Level of Energy
If you are on a keto diet and feeling lethargic this may be because of low intake of carbohydrates. Switching your energy source from carbs to fat may lead you to feel fatigue or low-level energy. During keto diet, you also restrict your calories consumption which also one of the reasons for feeling lazy or lethargic most of the time.
Keto diet change your body fuel from carbs to fat which leads to low level of insulin and serotonin. To have sound sleep your brain need tryptophan. Insulin is responsible for tryptophan production so to increase the level of insulin you need carbs and protein. So during keto diet, you may feel irregular sleep.
7- Bad Breath
During keto diet, you put your oral hygiene at risk and have bad breath. For some people, the breath will smell like acetone due to the low level of carbs. Acetone is normally associated with ketone which produced when the body in a state of ketosis. Normally it will go away with 2 weeks and this is a sign that your body is in ketosis state.
To avoid bad breath you can brush teeth twice in a day. Maintain your oral hygiene during the keto diet. Drink more water as bad breath can occur due to dry mouth.
You can also use mouth freshener if this problem doesn’t go away easily. Is bad breath resist to go then increase the amount of carbs in your diet.
8 – Heart Disease
Keto diet cause a low amount of salt and water in the body which leads to an increase in heart rate. This problem normally happens to people with low blood pressure. Due to the low amount of salt and water cause a reduction in blood circulating and cause a high heart rate. So to main healthy heart rate drink more water and increase salt intake.
During the first week of the keto diet, you will have frequent urination because of change in body fuel from carbs to fat. It happens because glucose stored in liver burns and your kidney start releasing an excess of sodium which leads to frequent urination. It will go away within a week once your body adapts the ketosis process. Drink more water to keep your body hydrated.
10- Craving for Sugar
This is very obvious side effects of a keto diet. During keto diet your body fuel change from glucose to fats so due to low level of glucose your body will crave for sugar. This craving will go after 2 weeks so control on your tongue if you really want to lose weight.
Prevention Tips during Keto Meal Plan
- Drink more water during a keto diet. The ketogenic diet can dry your skin and make you feel dehydrated.
- Keep a check on your salt intake. Low level of salt can cause you constipation, high heart rate, low blood pressure or diarrhoea etc.
- Consume more mineral rich food.
- You can also use a magnesium supplement. It will ease the transition of fuel and promote ketosis process.
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Keto diet is in trend to lose weight and many bodybuilders prefer keto diet to burn fat fats. If you are not under the supervision of dietician then it can cause more harm than help. Keto diet can cause many health issues like high heart rate, keto like flu, nausea, headache, diarrhoea, constipation etc. So if you are planning for keto meal plan then consult with a dietician for good result without any side effects. Leave your question and feedback in the comment box.