The keto diet is described as a substantial decline in daily carbohydrate intake, and increased consumption of fats. The immediate goal is to shift the body’s energy source from carbohydrates to fat. This metabolic change leads to a state known as ketosis, which occurs when the body breaks down fat because of the deficiency of sufficient blood sugar. The fat is transformed into ketones, which function as an alternative energy source.
Usually, it takes around 2 to 4 days for an individual to enter the state of ketosis after starting the keto diet. Many individuals adopt this dieting approach with the main aim of weight loss, although some turn to it for handling specific health conditions, such as diabetes. In most keto diet plans, daily carbohydrate intake is limited to 50 grams (g) or less.
As you know when someone initiates the keto diet a lot of changes occur in the human body due to the sudden decrease of carbs in the body. It may cause side effects for many people. In this article, we will explore the potential side effects that can emerge through keto diet usage.
What are Some Potential Side Effects of Keto Diet???
Significant changes in nutrition habits can lead to more than just changes in body weight. When people take up the keto diet inaccurately or for extended periods, they may face side effects, the possible side effects include the following:
Weight Regain:
Due to the keto diet’s restricted nature, people may regain the lost weight when reverting to their previous eating habits. Continuity can be demanding, and suggestions for the duration of the diet are different. Consult a nutritionist for advice is appropriate for those who are interested in the keto diet.
Nutrient Deficiencies:
The keto diet often limits fruits and vegetables to sustain low-carb intake, possibly leading to shortages of fundamental nutrients like calcium, fiber, iron, magnesium, potassium, and various vitamins. This can influence processes related to bone health, metabolism, red blood cells, and more.
Keto Flu
Initiating the keto diet may activate symptoms collectively known as the “keto flu,” which includes constipation, dizziness, exercise intolerance, fatigue, headache, insomnia, nausea, or vomiting. Hydration and increased electrolyte intake can help reduce these effects, along with a gentle reduction in carb intake.
Reduced Performance:
While some athletes believe the keto diet is for weight loss and improved sports performance, research has shown that performance may decrease on high-intensity cycling and running tasks after numerous days on a keto diet in contrast to a high-carb diet.
Kidney Disorder:
Kidney stones, mineral-based formations in the kidneys, may be the outcome of the keto diet. A study indicated that keto diets, with their focus on animal-based and high-fat foods, could raise the risk of kidney stones. For people with kidney disorder, keto may aggravate long-term kidney hurt and decline metabolic acidosis, maybe due to ketoacidosis-related transformations in urine composition.
Digestion Issues:
Common digestive problems, including constipation, diarrhea, nausea, or vomiting, are often linked to the keto diet. Diarrhea, in particular, is more general, possibly due to problems in digesting the high-fat content of keto foods.
Dehydration:
The keto diet can lead to dehydration since it can cause water loss before fat loss. Dehydration happens when the body loses more fluids than it takes in, displaying symptoms such as dark-colored urine, dizziness, dry mouth, increased thirst, and fatigue.
Wrap Up
The keto diet can lead to the onset of keto flu, characterized by symptoms like fatigue, nausea, and dizziness, typically lasting for a few days or weeks. The use of a keto diet over an extended period can cause a high risk of vitamin or mineral deficiencies if they fail to obtain sufficient nutrients. Additionally, a high intake of saturated fats in this diet may increase the likelihood of conditions like heart disease.
Individuals dealing with certain chronic conditions should refrain from adopting the keto diet. Before making influential dietary limitations, a person needs to consult with a healthcare professional or a registered nutritionist.
