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Is Ketosis Going Really Bad for You?

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Have you started a ketogenic diet to trim that additional body fat away? Are you feeling constipated, dizzy, sleepless, or have other flu-like symptoms such as fatigue, headache, or irritability while on a keto diet? This is where ketosis had started playing its part.

First of all, good luck to you for your weight loss expedition but make sure that you are aware of ketosis side effects also.

In fact, having knowledge beforehand regarding ketosis side effects and its solutions can make the entire dieting process smooth and simple.

Pondering over what ketosis side effects are? Let’s first get to know a bit about the keto diet before discovering ketosis side effects and ways to combat them:

What Is Keto Diet?

Notably, a diet low in carbs, moderate in protein while high in fat refers to as a ketogenic or keto diet.

Globally, the keto diet is a popular one due to its various health benefits e.g., enhancing insulin resistance, improving heart health and boosting cognitive functioning. More importantly, it aids in weight loss by developing a metabolic state named ketosis.

What is Ketosis?

When on a keto diet, your body gets into a fat-burning state known as ketosis. In this metabolic state, your body burns fat for fulfilling its energy requirements instead of burning glucose.

This is how you start losing weight on a ketogenic diet; however, ketosis comes with a hoard of side effects also.

Nonetheless, not every keto dieter experience ketosis side effects when on a keto diet, while some people experience them only for a short time period.

Thinking of what those side effects could be? Read on to discover more about ketosis side effects and how to cope with them.

Ketosis Side Effects:

Here are ten possible side effects of ketosis along with the ways to fix them:

1. Keto Flu:

Can’t go to the office as you’re suffering from something similar to flu when on a keto diet? It’s what we call keto flu.

Actually, it’s the most common side-effect dieter experiences when they first start a ketogenic diet. More importantly, Keto Flu’s symptoms can range from mild to severe, varying from person to person. Here are the symptoms of keto flu:

  • Headaches
  • Irritability
  • Lethargy
  • Tiredness or less motivation
  • Confusion or Brain Fog

Solution:

Fortunately, keto flu bothers a normal individual for only a week or less than a week. Over and above that, one can avoid such bothersome side-effects through:

  • Staying Hydrated
  • Electrolyte Replacement
  • Sleeping Adequately
  • Consuming a fat-rich diet as well as bone broth.

2. Keto Bad Breath:

Are your kids or husband avoiding you as you’re having a fruity breath? Well, this annoying breath is a reward for achieving ketosis.

Just as soon as the body acquires a complete ketosis state, odds are that keto dieter starts experiencing bad breath.

This bad breath is due to increased ketone levels in the body in particular acetone that’s present in urine and breath.

Solution:

Here are few ways to avoid bad breath that’s a side effect of ketosis:

  • Consume plenty of water.
  • Brush your teeth properly two times a day.
  • Use mouth freshener.

3. Constipation:

Feeling constipated when following a keto diet? On one hand, it’s good because such problems with the digestive tract indicate that your body is in ketosis which simply means you’re burning fat. On the other hand, being constipated can be very much troublesome.

Solution:

  • Munch on plenty of high-fiber yet non-starchy vegetables e.g.,
    • Broccoli
    • Green beans
    • Cabbage
    • Cauliflower
  • Ensure a high intake of water
  • Consume adequate salt

In case, the above solutions didn’t work for you then

  • Try reducing the amount of dairy and nut products.
  • Add 400 mg citrate in your diet.

4. Diarrhea:

It’s another digestive tract disorder that annoys certain keto dieters as a side effect of ketosis. This is simply due to the shift your body has acclimatized to i.e., from utilizing glucose to fat as a primary fuel source.

Solution:

  • Replace carbs with high-fat food sources such as meat, egg, seafood, olive oil, avocados, and avocado oil, etc.
  • Consuming one teaspoon of sugar-free Metamucil or plain psyllium husk powder prior to any meal consumption can also do the trick.

5. Low Levels of Blood Sugar (Hypoglycemia):

Feeling shaky or fatigued on a keto diet?

Indeed, it’s the restriction of carbs that puts the body on ketosis state due to which there occur low blood sugar levels in keto dieters.

As a result of the decrease in blood sugar levels, a person becomes hungry, tired and mentally inattentive.

Solution:

Since the keto diet only Restricts carbs but not totally Eliminates them from your diet, consume certain allowed carb-based foods to cope with your low sugar. Few of the considerable carb choices are Berries and Strawberries as well as non-starchy vegetables.

6. Troubled Sleep:

Having sleepless nights?

It’s yet another discomforting side effect of ketosis that happens mainly due to high levels of stress as a person follows a keto diet.

Other than this, keto dieters have low insulin levels due to restriction of carbs and it interferes with your normal sleep pattern.

Solution:

  • Consume a carb-based snack such as a whole grain cracker or a fruit e.g., berries at bedtime to maintain insulin levels.
  • People having troubled sleep require watching over the histamine levels of the foods they are consuming. As high-histamine foods e.g., cheese, bacon, eggs, avocados can affect sleep quality. So, substitute these foods with other high-fat food options as well as non-starchy vegetables.

7. Muscle Cramps:

Working in the kitchen can be very problematic if your legs have cramps? Right ladies? Actually, keto dieters can feel muscle cramping just like other side effects of ketosis.

Solution:

  • Maintain hydration
  • Get adequate salt
  • Consult your doctor for supplementation

8. Drowsiness and Dizziness:

Feeling lightheadedness or fatigue when on a keto diet is one more ketosis side effect taking place because of the new shift i.e., from sugars to fats. Furthermore, restricting carbs such as whole grains, most fruits and vegetables cause deficiencies of certain nutrients such as magnesium and potassium.

Therefore, you can come across those tiring and dizzy feelings while on a keto diet.

Solution:

Pay heed to consuming potassium-rich foods such as

  • Meat, poultry, and seafood
  • Dairy
  • Leafy greens (at least two cups daily!)
  • Broccoli
  • Avocados

9. Increased Rate of Heart/Heart Palpitations:

Usually, people with low blood pressure experience a bit elevated heartbeat in the initial weeks of a keto diet.
Notably, the increased heart rate can cause a blurry vision, unconsciousness, seizures, headaches, etc., according to the National Institute of Diabetes and Digestive and Kidney Diseases.

Solution:

  • A slight increment in carb consumption i.e., from 50 mg to 70 mg.
  • Consider consuming a multivitamin.

10. Reduced Physical Performance:

It’s a very common yet temporary side effect of ketosis. Nonetheless, following full adaptation to ketosis, the body gets back to its previous physical performance.

Want to combat this short-term side effect of ketosis?

Solution:

Take adequate potassium and sodium through the diet and via supplementation when required.

All Things Considered, is Keto Bad for You?

With having so many bright sides, the keto diet does have some of its dark sides too one of the main being ketosis side effects.

Nevertheless, almost all the ketosis side effects are of short-term and go away after one to two weeks of initializing a ketogenic diet.

On top of that, their solution is also possible with supplementation, dietary modification or providing your body with the time to adapt. So why worry?

Just bear in mind that “No pain, No Gain”.

What’s more, the keto diet has helped many females to become fab to flab and is overall a healthy way to trim the fat. So, just go for it to get a new lease on life.

Image Credit: Pexels.com

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