Do you get headaches, leg cramps, constipation, or any of the other more common side effects of keto diet? If you struggle when on a low-carb or keto diet, trying to increase your intake of salt and water to compensate for what your body is losing might be the main strategy to alleviate these symptoms. This article will give you some information to help you overcome the side effects of keto diet.
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1. Consume enough water and salt
By replacing what you lose when starting a keto or low-carb diet with enough water and salt, you may be able to prevent or minimize many negative effects. Your body will shed more water weight when you first start the keto diet, so you need to drink enough water to keep yourself hydrated. While on a ketogenic diet, there are no particular recommendations for how much water to consume; nevertheless, the majority of experts recommend at least 8 to 10 glasses daily.
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2. Consume more foods rich in sodium, potassium, and magnesium
You may experience a deficiency of minerals, particularly magnesium, as one of the negative effects of the keto diet. As a result, you need to consume more foods like cashew nuts, peanut butter, dark chocolate, and green leafy vegetables that are high in magnesium. You should season your food or drink with a little salt to increase your daily sodium intake.
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3. Eat plenty of vegetables or another source of fiber
Constipation is one of the adverse side effects of keto diet that could occur, particularly when beginning a low-carb diet because your digestive system needs some time to adapt to a new eating style. By keeping the intestines moving, getting enough dietary fiber may lower the risk of constipation. When eating low-carb, some people may notice a drop in their fiber consumption. However, consuming a lot of non-starchy veggies and certain nuts may be able to aid with this issue.
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4. Eat enough protein and fat
5. Prepare healthy meals
To maintain good health when consuming a ketogenic diet, you must plan your meals in advance. This may aid in keeping you on track and giving your body the energy it needs to lessen any unpleasant side effects when you first begin the keto diet. This can also alleviate headaches and discomfort while supporting normal blood sugar levels. Remember to avoid processed and refined foods and to eat a lot of whole, natural foods.
Summary
To use the keto diet as an effective weight-loss method, you must follow its dietary recommendations. However, there are some side effects of keto diet that you may suffer from it. Drinking enough water for your body is the best and easy way to get rid of the side effects of keto diet. Moreover, you have to balance the protein, fat, and fiber in your meals so that you can not only receive the benefit of the keto diet but also have a healthy body.