The researchers aren’t aware much of the Side Effects of the Keto Diet. However, it may cause health problems for some. This post will look at the possible risks and side effects and all the essential things you should be aware of.
Table of Content
- 1 Keto Diet Overview
- 2 Are there any Side Effects of the Keto Diet?
- 3 Who can consume the keto diet?
- 4 Summing up
Keto Diet Overview
The ketogenic diet or keto diet limits an individual’s daily consumption of carbohydrates while maximizing the amount of fat. However, the aim is to motivate the body to burn out the fat for energy, not the carbohydrates.
The metabolic changes put the body into the condition of ketosis. And ketosis occurs when the body begins to break down fat because of a lack of blood sugar circulating in the human body. The body turns fat into ketones that supply it with liveliness.
It takes just 2-4 days for an individual to reach the condition of ketosis after beginning up the diet.
Mostly the people start the keto diet as they want to lose weight. The others use it to assist in controlling specific health problems, namely diabetes.
Mostly the keto diet plan restricts the daily carbohydrate consumption to 50g or even less. Also, they require sticking to the following nutrients ratios based upon daily intake of 2000 calories:
- 55% to 60% of calories from fat
- 30% to 35% of calories from protein
- 5% to 10% of calories from carbohydrates
Are there any Side Effects of the Keto Diet?
Let’s have a quick look at those:
The ketogenic or keto diet had blown up as an even lower carb eating plan, which can help drop the pounds somewhat faster, but the effects on the body go exceedingly weight loss.
A typical keto diet is comprised of fats (18%), proteins (15%), and calories (5%) from carbohydrates. If you intake 2000 calories in a day, just 100 of them are coming from the carbs, including healthy carbs such as vegetables and fruits. When you consume it, it activates ketosis. It means that your body has burned all its carbs and need to start flaming fats for power.
Following the strict low carb, high fat regimen may help move the number scaly, but there may be some other Side Effects From the Keto Diet that you aren’t still aware of. Some of them can be positive, but a few can be dangerous and unpleasant.
Here’s all you should know about the side effects associated with the keto diet before you plan to take it yourself.
You may get hit from the keto flu
Yes, keto flu is something that is real. Cutting your carbs to the bone and getting to the ketosis condition can bring a cluster of painful symptoms like fatigue, headache, nausea, muscle ache, and diarrhea. The false effects result from your body transitioning to consuming fats as its primary energy source rather than carbs. Once it adapts to the new energy source, you will feel improved.
You may feel moody
When you are on a low-carb diet, you may not get the carbohydrates you need to produce serotonin. This brain chemical assists in regulating mood and sleep and appetite, the two aspects which can mess with your disposition.
The eating behaviors may have changed
Cutting out carbs may result in the brain to release a chemical named NPY. It tells that the body when we need the carbs and when we don’t need them. This chemical builds up, and it can intensify cravings that can maximize the danger of developing disordered food consumption way.
Weight loss may get back
The keto or ketogenic diet is dishonorable for delivering the fast early slim down. That is due to carb holding more water than fat or protein. When you stop eating those, extra H2O gets released via urination. Consequently, the scale may read several pounds lower, and you may seem to be leaner. The keto diet is indeed right for weight loss. Many find it not so more comfortable to stick with a strict eating plan, and if you turn off your diet, the pounds can easily pile back.
You may experience constipation
Constipation is another common false effect associated with the low-carb eating plan inclusive of the keto diet. Severely curbing carb consumption means to say goodbye to high-fiber foods such as beans, whole grains, and a huge amount of vegetables and fruits. Just combine that with the actuality that your body is emitting out more water, and you have the latent formula for the congested pipe. You may keep things moving through getting the fiber by starting the keto-friendly foods such as nuts, avocado, and the limited amount of non-starchy vegetables and berries. Taking more water is also helpful.
You are likely to face diarrhea
When you eat food with fat, the liver releases temper into the digestive system to help shatter it down. By following a high-fat diet such as keto means that the liver must release extra temper, and it’s a natural laxative. Too much release can speed up, and it may move speedily throughout your system, therefore leading to face diarrhea.
When your body falls into the condition of ketosis, it will begin up with producing by-products named ketones. It includes acetone, a chemical that is found in the nail polish remover that your body makes own. A way ketones are released out of the human body is exhaling and breathe. It is usually a distinctive odor that is dissimilar to the ordinary lousy breath experienced when there is a buildup of the bacteria in the mouth.
Who can consume the keto diet?
A Keto diet can be better for some people to control weight. The eating pattern may improve several health conditions. For example, NCHR noted that diet might reduce the occurrence of attacks in children with epilepsy and manage insulin levels and improve the same for diabetic people.
People with illnesses like pancreatic disease, thyroid conditions, etc., shouldn’t follow the keto diet. People interested in taking it must get a consultation from their doctor or a well-versed dietitian.
Taking a keto diet may have health benefits but in the short term. Also, it has the potential to create serious health problems in the long run. Experts say that you should take it on your own it’s better to get the recommendation at first.