The ketogenic diet, also known as the keto diet, is becoming increasingly popular among those looking for an effective way to lose weight, improve metabolic health, and boost energy levels. The essence of the keto diet is to get the body into a state of ketosis, a state in which the body uses fat as its main energy source instead of carbohydrates. A keto diet, especially if administered improperly, can be associated with unpleasant side effects, such as:

  • keto flu,
  • constipation,
  • deficit,
  • increased cholesterol levels,
  • kidney problems (especially the deepening of current diseases),
  • dehydration

And today we will tell you about them.

KETO FLU

Sometimes referred to as keto flu, it refers to the initial stage of the body's adaptation to a ketogenic diet. The body gradually switches its energy needs from carbohydrates to fats, which can lead to a number of side effects. Symptoms of keto flu include fatigue, dizziness, headaches, nausea, and trouble concentrating.

Fortunately, you can save yourself from these worries by cutting down on carbs for a few days or weeks, rather than abruptly cutting them out. Providing the body with essential minerals such as magnesium, potassium, and sodium is also essential during the initial phase of the keto diet. It's also worth making sure that your body is well hydrated; drinking enough water can help ease symptoms.

Constipation

Limiting carbohydrates in your diet can lead to a low fiber intake, which can lead to constipation and bowel movement problems. Fiber helps maintain proper bowel movements and regulate bowel movements, which is an important aspect of digestive health.

To avoid constipation, it is important to have enough fiber in your diet. This can be achieved by consuming leafy vegetables, fruits, nuts, seeds, and whole-grain cereals that are high in fiber. Drinking enough water can help keep your digestive system in good shape.

Deficit

A ketogenic diet can reduce not only your fiber intake, but also your potassium, magnesium, B vitamins, and vitamin C. A lack of these ingredients can lead to a host of health problems, such as a weakened immune system, heart disease, and reduced energy. These are really important substances for the body.

To avoid nutrient deficiencies, it is helpful to eat a variety of foods rich in the vitamins and minerals that are allowed during the ketogenic diet. You may also want to consider adding additional vitamins and minerals to your diet, but it's always a good idea to consult your doctor before starting this type of supplement. Water with electrolytes is not such a bad idea.

INCREASED CHOLESTEROL LEVELS

One of the controversial side effects of the ketogenic diet is an increase in blood cholesterol, especially LDL cholesterol, in some people. In some people, the keto diet can lower triglyceride levels and increase HDL cholesterol, which is good cholesterol, while in others, it can increase LDL cholesterol, which is bad cholesterol.

If we have problems with the cardiovascular system or we know that our lipidogram usually does not look as it should, a consultation with a doctor is very indicative before we create even more health problems for ourselves.

KIDNEY PROBLEMS

Because the body processes more ketones during the ketosis process, a ketogenic diet can be demanding for the kidneys. Keto diets can put stress on the kidneys in people with pre-existing problems, and even people with healthy kidneys can get injured.

A ketogenic diet that increases the intake of fat and protein may further increase the risk of developing kidney stones in some people. Kidney stones are associated with severe pain and can cause serious health complications.

Avoiding excessive protein and fat intake is important to prevent the risk of developing kidney stones. It is also good to eat plenty of vegetables and fruits, as they help maintain a normal urine pH and prevent the formation of kidney stones.

DEHYDRATION

A ketogenic diet can increase the loss of electrolytes and water from the body, causing dehydration. Dehydration can cause fatigue, dizziness, headaches, and trouble concentrating, which can be seen relatively quickly.

To avoid dehydration, you should provide your body with enough electrolytes such as potassium, magnesium, and sodium by drinking enough water. Appropriate, that is, not taken from the ceiling, but adapted to the needs of our body. When determining the body's water needs using calculators and common sense.

Resume

Although the ketogenic diet offers many health benefits, you should be careful and aware of the potential side effects and, above all, think carefully about the entire operation. Adapting a keto diet to a person's needs and ensuring adequate nutrient replenishment can help avoid many side effects.

It is also worth remembering the importance of regular check-ups and consultation with a doctor, especially for people who already have health problems. Like any diet, the ketogenic diet is not suitable for everyone, so you should approach it with caution and understand how your body works. Before starting a keto diet, it is recommended that you consult a doctor or dietitian to ensure that it meets your needs and avoids side effects.