Side effects of the Keto Diet can be pretty harsh on the body. That’s why it is imperative to know how to correct the issue when or if it arises. Knowing the signs of the side effects and what they mean is a pretty big deal, so I want to share with you some of the things I have found in my time researching and doing the Keto Diet. Please keep in mind that I am not a doctor, and I not an expert, I just share my opinion on the things that I have personally discovered through research and firsthand experiences.
Keto or Ketosis is a metabolic state that the body goes into when it doesn’t have glucose to process for fuel. Ketones are produced in the liver because of the breakdown of fat cells. When the body doesn’t have sugar or glucose to use as a fuel source, it switches to the fat stored in the body. This process can occur overnight, during an extended fast or a low carbohydrate diet. The Keto Diet has some amazing benefits such as increased HDL and reduces LDL cholesterols. It also helps with mental conditions, weight-loss, inflammation and blood pressure. You can read more about the benefits to the Keto Diet here https://curvyandcrazy.com/2020/03/27/7-benefits-to-a-keto-or-low-carb-diet/
Side Effects of the Keto Diet
Constipation. This is a common side effect of the Keto Diet. Keto isn’t all about meat and cheeses, please increase your vegetable intakes that are rich in fiber. However, be careful because any drastic change can cause constipation. Just make sure that you are following a rounded diet structure.
Rash. This can be caused by a lack in vitamins, which you should always be taking but especially on a diet that has high restrictions on foods that you can eat. This can be avoided or solved by eating vegetables or taking a multi-vitamin.
Frequent bathroom breaks. Glycogen is the body’s stored form of carbohydrate that is used for energy. Each gram of glycogen is said to be bound to 3 to 4 grams of water. With a low-carb or Keto Diet the body uses these glycogen stores rather quickly, meaning you’re going to the bathroom…A LOT. This does subside as you get further into you’re Keto journey, usually about a week or so before you’re peeing normally again.
Headaches. I highly recommend going into the Keto Diet slowly, with as little shock to your body as possible. The headaches can be caused by a lot of different issues that can all be avoided with proper adaption periods, vitamins and nutrition. Don’t jump directly into the Keto Diet unless you’re prepared to feel the full wrath of a Keto Flu. You can learn to avoid the Keto Flu here https://curvyandcrazy.com/2020/03/25/avoid-the-keto-flu-follow-these-3-simple-steps/ .
Muscle weakness. This is caused typically by the reduction of insulin levels. Insulin tells the kidneys when to retain sodium, but in the beginning stages of the Keto Diet your body flushes the sodium from your kidney when it flushes your water weight. You absolutely need to increase your sodium levels. But more importantly, you need to worry about getting electrolytes. What? Sodium, potassium and magnesium. You can read more about Keto and Electrolytes here https://curvyandcrazy.com/2020/03/22/keto-diet-and-electrolytes-everything-you-need-to-know/ .
Bad Breath. Yeah, this one sucks. However, it is something that goes away if corrected properly. This is typically caused by consuming too much protein. The body produces ammonia when it breaks down proteins, which is then discharged from the body through peeing and exhaling. Simply eat less protein and, increase your fat intake. Remember your macros 70% fat, 25% protein and 5% carbohydrates.
Fatigue. Yup, you’ll be sleepy and just not rested. But this is short-term and can be avoided by consuming vitamin B1 and B5. This symptom typically only lasts a week, sometimes two weeks depending on the person.
Always hungry. You feel like you’re constantly eating and always starving. Well, that’s because you aren’t providing your body with enough healthy fat to satisfy your body. Just increase your fat intake. If you don’t want to try that you can always take a few sips of Apple Cider Vinegar to suppress your appetite, but that doesn’t give your body the fat that it needs.
Hair loss. Yeah, you read that right. It can be kind of scary, especially as a woman and you see clumps of hair coming off your gorgeous head. It is correctable. You need some vitamin D. Eat fatty fish like salmon herring or sardines. You can also take a vitamin D supplement or Hair Skin & Nails.
The side effects of the Keto Diet can be quite taunting, but the benefits of the Keto Diet can be quite amazing as well. Just do your research, you know what is best for your body. These are a few side effects of the Keto Diet, just remember that everybody reacts differently when their system is shocked. I recommend guiding yourself into a Keto Diet and not jumping head-first. Give yourself an adaption period, I use two weeks as my adaption period. To read more about how I go into Ketosis go here https://curvyandcrazy.com/2020/03/25/avoid-the-keto-flu-follow-these-3-simple-steps/ .
Just remember that these symptoms are correctable and momentary. They are not consistent things that do not have a fix. Just remember to have enough fat, electrolytes and vitamins in your daily routine for nutrition and you should be fine. If you are looking at starting a Keto Diet and just need help, I have the perfect guide for you and YES, IT IS FREE. https://curvyandcrazy.com/2019/08/26/keto-quick-guide-how-to-keto/