It seems like every celebrity you know of is either on keto or is planning to adopt this high fat-low carb diet. The diet that was originally designed to treat epileptic patients has emerged as one of the most ‘trending diets’ of the decade gone by and its popularity is far from dying down so soon. In a ketogenic diet, one is supposed to limit the carbohydrate intake to the bare minimum. In place of that, one is encouraged to consume more fats. When the body does not find enough carbs, it starts burning fats for energy. This process is known as ketosis. Now, ketogenic diet may have worked wonders for many, but it also has been associated with a few side effects that you must know of before you hop on the bandwagon. Here are a few adverse effects associated with ketogenic diet.
1. The Keto Flu
This is the term associated with the initial discomfort that comes with the diet. One has to understand that the body’s basic mechanism is to make fuel out of carbohydrates, lack of which forces your body to look elsewhere for energy. This entire time, when your body is adapting to the new mechanism, you may feel weak, irritable, constipated. Many have also reported instances of headache, nausea and vomiting. When your body is breaking down fats for ketones, which are expelled from your body through frequent urination. This could also lead to dehydration and dizziness.
2. Kidney Damage
The increased urination may result in loss of vital electrolytes such as sodium, magnesium, potassium. The dehydration could put one at risk of kidney damage. Hence when you are on keto, make sure you hydrate well.
3. Difficulty to sustain
Since ketogenic demands extensive amount of restraint and discipline, many people are not able to be on keto for a long time, they take a break and then they start again. This tends to confuse the body, which may lead to many health risks.
4. Bad Breath
Many people also complain about bad breath during keto. Since you are allowed to eat only a certain amount of food, mainly fats and protein, it may leave an upleasant smell in your mouth.
5. Fatigue
Another common side-effect of the diet is fatigue. Which is why, even on ketogenic diet, you must make sure you are satiated at all times. And choose well. Try to eat more fibre-rich foods, munch on nuts etc.
Several studies pertaining to keto diet are still underway. Therefore, if you are planning to go keto, make sure you have consulted an expert.