Odds are, by now, you’ve heard of the ketogenic, or “keto,” diet. The popular keto diet has major health benefits that have helped it spread across the United States. Not only can keto diet improve your cholesterol, blood sugar and blood pressure, but it also reduces your food cravings, boost weight loss and lower your triglycerides.
If you’re eager to improve your health, the keto diet is something you should consider. Even though keto has few serious side effects, just about all of them can be minimized or eliminated with planning.
The Keto Flu
You experience the keto flu in the first week after entering ketosis. It is one of the most immediate side effects of the keto diet. Symptoms of keto flu can include fatigue, brain fog, dizziness, vomiting, nausea and stomach pain. Keto flu usually only lasts a few days. You should rest and take a lot of fluids during this week to deal with your keto flu and it will be over before you know it.
Weight loss is the primary reason many people start the keto diet. Keto diet boosts metabolism and reduces your appetite by controlling your cravings thus promoting weight loss.
Many versions of the keto diet allow you to eat fruits and vegetables, so it’s better to opt for those less extreme versions if you want to lower the risk of having a vitamin deficiency. Not all the versions of the keto diet have a balanced diet and for this reason, many doctors advise not to follow every keto diet blindly without weighing the nutritional benefits.
Helps With Anxiety and Depression
According to a study, the keto diet can help reduce anxiety and depression. Two of the main reasons the keto diet can help alleviate anxiety is due to the intake of healthy fats and the decrease in sugar. An adapted nutrition keto diet can help boost brain function, which can help combat mood issues such as depression and anxiety.
Once you break through to the keto flu phase, you may find you have much more energy and greater endurance because when your body uses fat as fuel, your endurance improves and you feel more energetic.
What happens when you cut out fiber from your diet? Constipation. Regular constipation is quite common among people new to keto.
If you plan, the keto diet doesn’t need to lead to this fiber deficiency. You can add avocados, almonds, flaxseed, chia seeds and pecans in your diet which can provide fibers when consumed in balanced quantity.
Ketoacidosis is a condition often triggered in people with diabetes by ketosis. The body stores up a considerably higher amount of ketones and the blood may become too acidic causing a liver, kidneys and brain damage.
Symptoms of ketoacidosis include a dry mouth, bad breath, frequent urination, nausea, and breathing difficulties. Always keep your ketones level in check. Consult a doctor right away if these conditions persist while following the keto diet.
Some people on keto don’t drink enough water. This can increase the uric acid in their body, which is known to cause kidney stones. High intake of animal protein increases your uric acid which may increase the risk for kidney damage and gout. Drink a lot of water so that your body flushes out the unnecessary uric acid.
A keto diet could be an interesting alternative to treat certain conditions and may accelerate weight loss. A responsible, well-thought-out keto diet plan can save you from negative side effects so make sure you plan ahead and, of course, stick to your plan!