The ketogenic diet has generated a lot of attention lately, along with some negative side effects. Make sure you investigate low-carb snack options before you start buying them in bulk. Although it has been demonstrated that a ketogenic diet can aid in quick weight loss, there may also be side effects.
The ketogenic diet actually has a lot of typical side effects. Consider this: You are changing the cellular makeup of your body. You are now using fat-burning ketone fuel instead of sugar, which you were using for energy for years.
It goes without saying that during keto, your body will need to adapt to these adjustments. You may probably encounter one or more of the following adverse effects of the ketogenic diet throughout this phase.
17 Keto Diet Side Effects and Solutions
Are you experiencing keto breath? Low vigor? Regardless of the situation, there are methods to reduce your symptoms.
1. Fatigue
Less electrolytes and B vitamins (B1 and B5) in your body are the cause of your low energy. This frequently happens as your ketone levels rise. Feeling fatigued while your body adjusts to a low-carb diet is normal.
Solution: Take more nutritional yeast to increase your intake of vitamin B. My natural B vitamin-containing nutritional yeast pills are available for purchase. It offers immediate stress reduction and aids in keto-adaptation.
2. Constipation
Too much or too little fiber is usually the cause of this keto adverse effect. Eating too much meat or cheese can often lead to constipation.
Solution: Consume more vegetables. But remember to moderate yourself. Your body won't adjust if you increase your daily vegetable intake from one to five cups.
Aim to gradually increase your intake of food. Reduce the amount of kale shakes. Include the fermented veggies. The ketogenic diet requires some getting used to.
If you struggle with constipation, I suggest giving my Gallbladder Formula a try. The purpose of this recipe is to aid in digestion and reduce bloating in the abdomen.
3. Keto Rash
Usually, this "keto rash" is irritating, and the liver is the source of the itching. You are releasing a lot of fat through the liver throughout the ketogenic diet. Toxins and pollutants are stored in that fat.
Toxins are removed and fat is broken down by bile. You may not be able to expel the poisons if your gallbladder isn't filled with adequate bile. This is the cause of an allergic response.
Solution: Use my gallbladder recipe or add some pure bile salts.
4. Muscle cramps
When beginning a low-carb diet, cramps are typical. Potassium and magnesium are among the minerals you lose when you urinate more frequently.
Solution: Drink more water, eat more salt, and stay hydrated when on the ketogenic diet.
5. Heart palpitations
Your body will lose more electrolytes as a result of increased water loss.
Solution: Increase your potassium intake.
6. Weak
Lack of fluids and salts is the main cause of weakness in the first few weeks of a ketogenic diet for many people. Your body needs some time to transition from burning sugar to using fat for fuel, which is another reason.
Solution: Increasing your water and salt intake will help you feel more energized and strong when following a low-carb diet.
7. Bad breath
Ketones have a tendency to smell fruity when burned instead of glucose. It can smell more like nail polish remover if you're burning more acetone. You'll notice higher levels of ammonia if you're eating too much protein.
Solution: To begin clearing things out of your system, eat more vegetables. You will eventually become more proficient at burning ketones, which will result in less breath coming out. Lower your protein intake as well.
8. Dizzy
Low blood pressure during keto is frequently the cause of dizziness. You could experience a decrease in blood pressure due to fluid and electrolyte loss.
Solution: Water and sea salt will assist in restoring equilibrium to your body.
9. Cold
When following the ketogenic diet and intermittent fasting, you might notice a decrease in body temperature.
Solution: Take some sea kelp and sea veggies.
10. Not satisfied after a meal
Your body uses less fat when you're in ketosis since it's burning your own fat. However, you won't feel as content when you initially start the keto diet. This is typical when starting a low-carb diet.
Solution: Increase your intake of high-fat foods.
11. Right shoulder pain
You are eating too much fat or too many nuts if you get ache in your right shoulder. The gallbladder, which is attached to a nerve that travels up to your shoulder, becomes irritated by this.
Solution: Reduce your intake of fat and nuts.
12. Low back pain or abdominal pain
An emerging kidney stone may be the cause of your lower back or stomach pain.
Solution: Consume more potassium. Try adding more citrus to an electrolyte powder as well. To combat the stones, start consuming three to four ounces of lemon juice.
13. Vivid dreams
When following a ketogenic diet, vivid dreams may indicate a deficiency in vitamin B1.
Solution: Sunflower seeds or nutritional yeast can aid in reestablishing equilibrium.
14. Bloated
Bloating is a typical side effect of the ketogenic diet. Broccoli, cabbage, mushrooms, onions, and brussels sprouts are among the keto foods that cause bloating.
Solution: Choose ketogenic meals like artichokes that are easier on your digestive tract. Then, gradually add the remaining vegetables back in. Reduce the fat content and increase your intake of apple cider vinegar.
15. Headache
Just like with dizziness, blood sugar fluctuations can also cause headaches. It's likely that you are moving too quickly.
Reduce as a solution. Go from two meals to three if you're undergoing intermittent fasting, and from one meal to two if you're just eating once. Till you feel prepared to go on to the next level, go slowly. You ought to be losing weight at a sensible rate.
16. Nervous
Your B-vitamin levels are probably dropping if you're experiencing anxiety or nervousness when in ketosis.
Solution: If you're looking to de-stress and achieve a more tranquil state of mind, nutritional yeast is an effective tool.
17. The Keto Flu
Many people get the "keto flu" in the early stages of the ketogenic diet. Runny nose, exhaustion, and "keto headache" are some of the flu-like symptoms. The Keto Flu is caused by electrolyte depletion, just like other adverse effects on this list.
You burn fat instead of glucose when your body is in a ketogenic condition. Loss of fluid and weight result from this. You thereby lose out on crucial nutrients.
Solution: Make sure you have an electrolyte supplement ready if you're about to start a ketogenic diet.
All you need is a teaspoon of nutritional yeast-derived B vitamins and electrolyte powder. Your keto flu symptoms will be lessened with the help of this combination.
What Determines If You Will Get Keto Side Effects
Why does it happen that some people adjust to keto quickly while others need more time?
The quantity of dietary shortages your body experiences while starting a ketogenic diet is the primary difference. For instance, you will be deficient in B vitamins and minerals if you have eaten sweets and carbohydrates for the majority of your life.
This raises the possibility that you may have adverse consequences including weariness and blood sugar problems.
You are using fat as fuel when you are in ketosis. When it comes to your health, this is preferable to running on sugar. The majority of our health issues, including high cholesterol and Type 2 Diabetes, are exacerbated by sugar. You must eliminate sugar from your diet to get optimum health.
Increased minerals and B vitamins in the form of nutritional yeast will help minimize adverse effects associated with ketosis, such as rash, discomfort, and flu.
5 Supplements To Minimize Side Ketogenic Diet Side Effects
Undoubtedly, the ketogenic diet can present some difficulties at first. You could feel like giving up between eating non-starchy, low-carbohydrate foods and giving up sugar.
Although transitioning to ketosis can be challenging, there are supplements that can offer the initial few days of help you need.
1. Omega-3 Fatty Acids
Fish like salmon, mackerel, and herring are good sources of omega-3 fatty acids. These substances have anti-inflammatory and neuroprotective effects.
Avoid Omega-6 fatty acids as they exacerbate inflammation. People tend to eat more omega-6 fatty acids than omega-3 fatty acids on average. This explains the increase in health problems.
2. Vitamin D
Vitamin D is not depleted by the ketogenic diet, however most people do not get enough of it. Increasing your vitamin D intake while in ketosis will boost your defenses against infection, enhance bone health, and lessen inflammation.
3. Magnesium
If your magnesium levels are low, it's probably because of your eating habits. It may also be an adverse effect of several drugs that lower magnesium levels.
A lot of foods heavy in carbs also contain magnesium. This is an issue if you live a ketogenic lifestyle.
Magnesium maintains a healthy immune system, increases energy, and controls blood sugar. Low magnesium has been connected to various health issues, including Type 2 Diabetes.
When following the ketogenic diet, make sure you get 200–400 mg of magnesium daily.
Mackerel, avocado, and spinach are among the foods high in magnesium that are suitable for a ketogenic diet.
4. Nutritional Yeast
Nutritional yeast is nutrient-rich, as the name would imply. It's a favorite among keto dieters due to its delicious flavor and health advantages.
Zinc, zinc, protein, and B vitamins are all present in nutritional yeast. This supplement is available as powder or flakes.
5. Greens Powder
The best results from a ketogenic diet come from eating plenty of vegetables. It can be difficult to adjust if you were not a big vegetable eater in the past.
Vegetable powder, sometimes referred to as greens powder, can help fill up those nutritional deficiencies.
Spinach, spirulina, kale, broccoli, and wheatgrass are all included in greens powder. Shakes and smoothies are where it's most frequently utilized.
Take Advantage of the Keto Diet Without the Symptoms
Making preparations is essential before beginning a ketogenic diet. Your body will experience the difference more than most if you typically eat a high-carb diet.
It's crucial to pace yourself and gradually cut back on your carb intake as you get used to being keto-adapted.
One of the most crucial things to remember when you're in ketosis is to stay hydrated. Nutrient loss will result from fluid loss. Increase the amount of nutrient-dense foods you eat.
Remember that the aforementioned supplements will be quite helpful throughout this changeover.
Keep in mind that there will be a period of adjustment at first. For the first few days, it's crucial to have patience with oneself because of this. Ultimately, it's worth it for the health advantages and weight loss.
