5 Inevitable Side Effects Of Keto Diet That You Might Not Know

Not only weight loss, but keto diet has also been shown to help reduce the frequency of epileptic seizures, anti-aging, anti-inflammatory, and anti-cancer. However, many people believe that there are many side effects of keto diet on our health. Here are a few side effects of keto diet that you should know and how can you overcome these effects.

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Some Side Effects Of Keto Diet

Bad breath

While on the keto diet, we consume more fat than carbohydrates causes the body to burn fat as fuel rather than carbohydrates. The liver creates ketone substances such as acetoacetate, beta-hydroxybutyrate, and acetone as part of this process. When opening their mouths, keto dieters frequently have a bad smell coming from their breath because the ketone substances they create, particularly acetone, have a unique stench.

Even though some people do not consider this as bad breath, those around them do. Moreover, the body can occasionally smell weird due to the release of ketones through sweat. Although many studies deny the phenomenon, some dieters have complained about their bodies having an unpleasant smell.

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There are many side effects of keto diet that you may not know

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Keto flu

In the first week of keto diet, first-time dieters may feel as if they are going to get sick and catch the flu. But this is really normal. Keto flu tends to occur on the second to fourth days. Keto flu is basically a condition in which the body shows flu-like symptoms in response to certain changes.

In this case, the change comes from consuming more fat than starch. Symptoms will disappear within a few days or when the body adapts to the keto diet. By consuming a lot of water and sleeping a lot, you might be able to lessen the effects of the keto flu.

Fast heartbeat

One of the common side effects of keto diet is a fast heartbeat. This usually occurs during the first few weeks of low-carb dieting. The heartbeat is a little higher than normal, but there’s nothing to worry about. The fast heartbeat is linked to dehydration and a decrease in salt intake that many people experience. In addition, keto dieters who use too much coffee will also cause a rapid increase in heart rate.

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Keto flu is a common side effect of keto diet

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Nocturnal leg cramps

Keto diet users often experience the pain of foot cramps due to restrictions on carbohydrates. According to nutritionists, this side effect is caused by the body losing minerals, especially magnesium. When the body has reached ketosis, frequent urination causes the body to lose a lot of magnesium and other minerals, resulting in cramps.

Reduced physical performance

When a keto diet is started, the body loses more salt and fluids within days to weeks because it has to work harder to maintain ketosis. Performance during physical activity will suffer as a result. According to research, those who follow the ketogenic diet are more prone to being tired because their bodies switch from burning glucose to burning fat. However, the impact will gradually fade once the body has adjusted to the shift.

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You may consider a balanced diet when you eat keto

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How to overcome the unpleasant effects of a keto diet

To reduce the risk of dehydration and headaches, it’s critical to maintain hydration and consume a diet high in nutrients.

1. Stay hydrated

When you first begin the keto diet, your body will lose excess water weight so you need to consume enough water for your own body. There are no specific guidelines for how much water you should drink while on a ketogenic diet, however, the majority of experts advise at least 8 to 10 glasses per day.

2. Consume more foods rich in sodium, potassium, and magnesium

As we mentioned before, one of the side effects of keto diet is that you may lack of minerals, especially magnesium. Therefore, you have to eat more foods that contain magnesium such as cashew nuts, peanut butter, dark chocolate, and green leafy vegetables… To enhance your daily sodium consumption, you should add a little salt to your food or your beverage.

3. Plan balanced meals

You must prepare your meals in advance to follow the ketogenic diet and keep in good health. When you first start the keto diet, this might help you stay on track and provide your body with enough energy to reduce any unpleasant side effects. Additionally, this can lessen headaches and discomfort while helping to maintain healthy blood sugar levels. Remember to stay away from processed and refined foods and consume a lot of natural, complete foods.

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Drink enough water is one of the way to get rid of these drawbacks of keto diet

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In short, you must adhere to the nutritional guidelines of the keto diet in order to use it as a successful weight-loss technique. However, there are still some inevitable side effects of keto diet. It is best to work with a nutritionist to implement this diet, especially with those who have heart disease or diabetes.

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