When the body uses fat as a major source of energy, we talk about ketosis. They are degraded into ketones that feed the cells in the body and thus the organs and systems function better.
With the keto diet, the body adjusts to types of food, gradually excluding glucose and glycogen. The adaptation period is about 5 days during which a person may experience headaches, nausea, an upset stomach, and bad breath.
Many men and women who want to build up muscle mass or lose weight resort to this low-carb diet. In addition to the three-day starvation that begins with it, it can cause stomach discomfort, here are the most common keto diet side effects:
When your body is in ketosis, it’s trying to replace carbohydrates with glucose. This process is often accompanied by fatigue, especially during the first few days, which may decrease or disappear if you drink more water or salt solution to restore electrolyte balance.
A few days after the start of the keto diet, a headache may occur. The reason for this is that the brain is looking for glucose and burns the last stocks of it that it has before it enters ketosis. Sometimes a headache is a possible effect of the ketosis.
The bad breath problem is one of the common keto diet side effects.
There are several chemicals that are activated during the burning of body fat. They cause bad breath during the ketogenic diet.
Hunger and constipation
Many foods that supply the body with fiber contain more carbohydrates and should be avoided during the keto diet. This can disturb the balance of intestinal microflora and lead to constipation. When there is a shortage of fiber in the body, most people experience severe hunger.
To be in the state of ketosis, you have to be in a low-carb mode or one that totally excludes them. This means that you cannot consume a diet rich in different minerals that play a very important role in the condition of the muscles. Such are calcium, magnesium, iron. When their quantity decreases, muscle cramps start to appear more often.
The keto diet can dehydrate the body. There is an excess of sodium in the body during the diet that is excreted in the urine. Excessive walking to the toilet causes dehydration.
Depending on how you choose your meals, the keto diet may contain abundant fats, which increases the levels of dangerous cholesterol and causes atherosclerosis, fat accumulation, and cholesterol in the arteries.
If you decide to start a keto diet, periodically monitor your cholesterol levels.
Carbohydrates retain fluid in the body so that when you reduce the intake of these substances, urine is further excreted. So it’s very important for those who are on a keto diet to stay hydrated.
Ketogenic nutrition, if well structured, can be a completely safe diet and does not prevent it from being followed for a long time, even for an unlimited time. However, if you choose to eat like this, pay attention to described keto diet side effects.