The Side Effects of a Ketogenic Diet
Before starting a ketogenic diet, you must understand its potential side effects and risks. The keto diet consists of high fat, very low carbohydrate, and moderate protein intake. When your body doesn’t receive enough glucose from carbohydrates, it starts producing ketones as an alternative energy source.
This process results in your body primarily using fats for energy instead of carbohydrates. If you’re thinking about making the ketogenic diet a long-term lifestyle change rather than just a short-term weight loss solution, it’s important to be well-informed. This article will detail the many benefits of the keto diet and highlight the potential side effects you should consider before starting.
Side Effects to Be Aware of with a Keto Diet
- Decreased energy levels – This could be due to the lack of carbohydrates and could mean you need to increase your daily dosage of caffeine or other stimulants.
- Digestion issues and constipation – This is easier to manage during the initial adjustment period of your body and eating more fiber-rich foods such as veggies, berries, and nuts can help.
- Weight loss plateaus – At some point, your body reaches ketosis and will start burning more fat, but this could mean you lose muscle as well. This can be avoided with a protein-rich diet.
- Bad breath and bad taste in mouth – This is due to the release of ketones in the body and can be counteracted with mouthwash or chewing gum with xylitol.
- Headaches and dizziness – This is a potential side effect due to your body adjusting to the ketogenic diet.
Potential Health Issues with a Ketogenic Diet
- Kidney stones – These can be caused by the high sodium content of the ketogenic diet and can be managed by drinking more water.
- Iron deficiencies and anemia – The low intake of iron-rich foods could cause this, which can be avoided by increasing the intake of leafy greens and fish.
- Impaired cognition – A deficiency in B vitamins, iron, and zinc can cause this. It’s easy to avoid by taking a multivitamin supplement.
- Vitamin A deficiency – This can lead to impaired night vision and can be managed by increasing your intake of vitamin A-rich foods such as sweet potatoes and carrots.
How to Make the Ketogenic Diet Healthier
- Eat a variety of different proteins to avoid deficiencies and include fish, nuts, and eggs.
- Consume plenty of fiber-rich foods such as berries and broccoli to avoid constipation and maintain a healthy gut.
- Drink plenty of water to avoid kidney stones and anemia.
Final Words
A ketogenic diet is a great way to lose weight and improve your health. However, it’s important to be aware of the potential side effects and health issues associated with it before you begin. By eating a variety of proteins, fiber-rich foods, vitamin A-rich foods, and drinking plenty of water, you can make the keto diet healthier.
