The keto diet is really making waves now, with tons of people adopting this high-fat and low-carb regimen. This diet is normally made of 80% fat, 15% protein, and just 5% calories from carbs. That means, out of 2,000 calories in a day, only 100 should come from carbohydrates, including those that come from vegetables and fruits. The diet works by triggering ketosis, meaning the body burns all the carbs and starts to burn fat instead for energy.
A good number of people try it out because they wish to lose weight but while it can accomplish that, there are also side effects that everyone should be aware of. Some of them are actually good although there are others that may be dangerous. So if you are considering trying out the keto diet, it is best to be aware of these side effects beforehand.
This is the most well known of keto diet side effects. Triggering ketosis can bring about a list of uncomfortable symptoms like fatigue, nausea, muscle aches, headaches, and diarrhea. Keto flu occurs because the body is transitioning from burning carbs to burning fat instead. The body will eventually get used to a new fuel source (around a week or two) and these symptoms will disappear.
Possible Weight Gain
Not longer after starting this diet, you will experience the so-called keto whoosh effect, wherein the cells suddenly release stored water through frequent urination. This means you will suddenly drop kilos in a short amount of time. However, this is mostly water weight and there is no proof that the weight loss stays. Once you stop following the strict diet, you might find the pounds piling back again.
This happens a lot to those who are following low-carb diets, which include the keto diet. When you eat fewer carbs, you are not eating as many high-fiber foods like beans, whole grains, fruits, and vegetables. You are also losing a lot of water, so you can expect to feel constipated. To avoid this, eat more keto-approved foods like nuts, avocado, non-starchy vegetables, and berries. You can also increase your water intake.
Ketosis produces by-products called ketones. This has acetone which the body produces naturally. The molecules of acetone are smaller so they will get into the lungs and get exhaled out. This will result in keto breath as well as a metallic taste in the mouth. The great thing is, it will change as the body adjusts to the diet. Until then, you might need to brush your teeth more often.
You will find yourself always parched while on this diet. This is because of all that water loss, so you might want to drink a bit more. There is no specific amount, just drink until the urine is pale yellow or clear in color.
One great thing is that you will feel less hungry or have less desire to eat. It can be because the low carb diet stops the body from producing hunger hormones such as ghrelin.
If you switched from a high-sugar diet to keto, you will notice the results in your skin. The empty carbs have mostly brought about acne, so removing this from your diet will clear up the skin.
No Brain Fog
Carbs increase your blood sugar and then make them dip just as quickly. It will mean you are more energetic, have fewer sugar cravings, and no more brain fog.
Better Sugar Levels
Another advantage of the fewer carbs is the lower sugar levels, which may even mean you do not need insulin anymore. However, the keto diet increases the risk of diabetic ketoacidosis which can be life-threatening. This happens when the fat breaks down too quickly and makes the blood acidic. If you have type 1, you are more at risk.
Dangers To Your Kidneys and Heart
Eating too much protein can affect your kidney function, especially when their kidneys are not that healthy to begin with. Talk to your doctor or nutritionist to check if you are at risk. Moreover, if your protein sources are animal-based instead of plant-based, you will find yourself at risk of heart issues.
The keto diet can actually deliver some health benefits in the beginning, though there are also risks to your health in the long run. It doesn’t mean you shouldn’t try it out. Just try to do it only in a short period of time and with your doctor’s advice.