Topics in this article
- Feeling Fatigued
- Reduced Physical Performance
- May Cause Heart Palpitations
- Frequent Urination
- May Lead To Acne Breakouts
- Nausea and Vomiting
- May Increase Anxiety Symptoms
- Chills and Sweating
- May Cause Heartburn or Indigestion
- May Cause Hair Loss
- You May Feel Confused and Irritated
- May Cause Muscle Cramps or Spasms
- Feeling Hungry More Frequently
- May Cause Brain Fog and Irritability
- May Cause Kidney Problems
- May Suffer From Digestive Issues and Stomachache
- Ketogenic Diet Can Lead To Nutrient Deficiency
- May Lead To Lower Blood Sugar Levels
- May Damage Your Bones Due To Lack of Nutrients
- May Cause Fatty Liver Disease and Kidney Stones
- Keto Flu
Keto Diet may have a lot of benefits but it is not without its side effects. Let’s take a look at some of the more common side effects of keto diet.
The ketogenic diet is a hot topic in many circles these days. It’s been used to treat epilepsy, diabetes, cancer, and Alzheimer’s disease. There are a lot of benefits of adopting keto diet.
However, there are also some potential side effects that you should be aware of before starting the keto diet! In this blog post we will cover some of the most common keto side effects. You need to know about before starting your low-carb keto diet journey!
The ketogenic diet is very low in carbohydrates and high fats. It can cause fatigue, headaches, weakness or tiredness for some people because of the sudden change in your body’s metabolism. This side effect usually subsides after a few days. However if you are feeling really bad, there may be an underlying condition like hyperthyroidism that needs to be addressed by doctor.
Reduced Physical Performance
This happens on most diets when you restrict calories too much. That being said, it occurs even more quickly on the keto diet due to carbohydrate restriction. Some research suggests that endurance athletes might benefit from oral glucose supplementation while following low-carbohydrate diets (ketosis). This maintains a better performance during training sessions without making any changes in their macro-nutrient profile.
May Cause Heart Palpitations
The ketogenic diet has been linked with heart palpitations in some people. If you experience this side effect, it is best to measure your resting heart rate before starting the keto diet and then measuring it after a few weeks of following the low carb high fat (LCHF) way of eating. Some research suggests that adjusting dietary macronutrients may be able to help reduce symptoms associated with atrial fibrillation.
The ketogenic diet is a natural diuretic. It lowers your insulin levels and shifts fluid from tissues, causing water to excrete via urination. You may not notice an increase in bathroom visits at first but if you drink excessive amounts of fluids it will lead to more frequent urination than normal.
May Lead To Acne Breakouts
For some people who experience hormonal fluctuations or imbalances this may be the case while on the keto diet. If you are experiencing an acne breakout and suspect that it might have something to do with following a low carb high fat (LCHF) way of eating then try increasing your intake of carbs until symptoms resolve themselves – we want you looking fabulous!
Nausea and Vomiting
The ketogenic diet is designed to be super low in carbohydrates. This causes your body to burn fat instead of glucose for energy. If you are experiencing nausea and vomiting during the induction phase, it is best if you try increasing your carb intake until these side effects subside.
May Increase Anxiety Symptoms
If anxiety runs in your family or you have a history of panic attacks then following a very low carbohydrate way of eating may cause an increase in anxiety symptoms. The good news is that this effect usually subsides after two weeks. However there are also steps that you can take to help minimize any potential discomfort!
Chills and Sweating
The ketogenic diet can cause your body to go through some pretty big metabolic changes. One of the biggest side effects is that you may feel chills or shivers which is why they call it “keto flu”. Some people also experience excessive sweating, especially during the first few weeks on keto. This usually subsides after a week or two but if not then make sure you drink plenty of fluids and consider increasing your carb intake slightly.
May Cause Heartburn or Indigestion
Following a low carbohydrate way of eating causes an increase in stomach acid production as well as reduced food breakdown within the gastrointestinal tract. Both factors that are linked with heartburn symptoms. If this happens to you try reducing your fat intake for a bit and make sure you stay well hydrated throughout the day.
May Cause Hair Loss
As mentioned above, it is very common for people to experience an increase in shedding during the first week or two on keto. It usually resolves itself but if not then increasing your carb intake and staying well hydrated may help improve hair loss symptoms over time.
You May Feel Confused and Irritated
Following the ketogenic diet requires a lot of planning and preparation. This can cause some people to feel overwhelmed by all of the information. They may lash out or get mad at others for no apparent reason. If this happens to you try remembering that your loved ones are not used to seeing you following any type of restricted eating pattern so it might take them time to adjust too!
May Cause Muscle Cramps or Spasms
If you experience excessive muscle cramping or spasms while on the keto diet then make sure that you are staying well hydrated throughout the day, especially during workouts. Increasing your carb intake slightly can also help reduce these symptoms if they do occur.
Feeling Hungry More Frequently
If you are feeling hungry more often than usual it may be a sign that your body is not getting enough carbs or electrolytes. However it is your target to lower your carb intake while on a keto diet. However you should still maintain a certain reasonable amount of carbs so that your body doesn’t feel hungry all the time.
May Cause Brain Fog and Irritability
One of the most common symptoms experienced during induction on keto diet is brain fog, which can cause some people to feel irritable, agitated or just confused. If this happens to you try increasing your carbohydrate intake until symptoms subside – we want you looking fabulous!
May Cause Kidney Problems
Kidney problems are an uncommon side effect of the ketogenic diet, however if you already have kidney disease then following this way of eating may increase your risk for developing further kidney damage . If you do not currently suffer from any form of kidney issues and begin to experience pain in your kidneys it is best that you reduce intake or stop altogether.
May Suffer From Digestive Issues and Stomachache
Constipation, stomach pain or indigestion are common symptoms on low carbohydrate diets. However if you experience diarrhea or loose stools while following the ketogenic diet it is likely due to your body becoming too acidic which can cause an imbalance in gut bacteria . To avoid this make sure that you stay well hydrated throughout the day and try increasing intake of fiber-rich vegetables like leafy greens, celery etc.
Ketogenic Diet Can Lead To Nutrient Deficiency
Becoming deficient in certain nutrients can be a common problem on keto. To avoid this make sure that you are eating plenty of vegetables and healthy fats throughout the day – try to get your daily dose!
May Lead To Lower Blood Sugar Levels
Some people who are new to keto experience low blood sugar symptoms more often than others. If this happens to you, try eating a few extra carbs until your symptoms subside. It is important that you maintain healthy levels of blood glucose throughout the day so as not to feel light headed or dizzy when exercising.
May Damage Your Bones Due To Lack of Nutrients
Some studies have shown that low carbohydrate diets can put you at risk of lowered bone health and osteoporosis. However this is only a concern if your body lacks enough minerals or nutrients to support healthy bones. If you do not currently suffer from any pre-existing conditions related to bone health, following the ketogenic diet should pose no serious threat in damaging your skeleton structure.
May Cause Fatty Liver Disease and Kidney Stones
The exact cause behind fatty liver disease still remains unknown. However there are several factors which may contribute including obesity, high alcohol consumption, diabetes etc. Some studies have also suggested that being on a calorie restricted diet for an extended period of time without proper supervision by a medical professional can lead to serious health complications including kidney stones.
Another major side effect of going on a ketogenic diet is that it may lead to keto flu.
We have already shared the different side affects you may feel after starting a ketogenic diet. However sometimes ketogenic diet may lead to the keto flu. Which is actually a range of different side effects that you may suffer from at the same time due to following a ketogenic diet.
Not everyone suffers from it however it does happen. These symptoms usually last from 2 to 7 days so you shouldn’t be too worried about it.
When you turn to the keto diet your body goes through a lot of changes so it is only natural to feel these side effects. However, it is very important to always have your nutritionist and doctor on speed dial.
Just because you are on a keto diet does not mean that you should just accept the side effects and take them lightly. If you are suffering from any of the side effects of the keto diet then it is imperative for you to contact your nutritionist right away.
Your nutritionist would be able to tell what is causing the side effect so you can then change your eating options so that you can prevent or reduce that specific side effect.