Keto Side Effects: What To Expect And When

The keto diet is a popular eating plan that involves eating mostly fat and very few carbohydrates. The aim is to encourage the body to burn fat for energy instead of carbohydrates, which puts the body into a state of ketosis. While the keto diet can lead to quick weight loss, it also has several side effects that can show up in both the short and long term. In this article, we will explore the various side effects of the keto diet and how long it takes for them to appear.

Keto flu: fatigue, nausea, dizziness, headaches, and other flu-like symptoms

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. It is caused by the body adapting to a new diet consisting of very few carbohydrates. The symptoms of keto flu can start to show up within the first few days of cutting back on carbs, and they can range from mild to severe.

The most common symptoms of keto flu include:

• Fatigue
• Nausea
• Dizziness
• Headaches
• Irritability
• Diarrhea or constipation
• Trouble sleeping
• Poor focus and concentration
• Brain fog
• Muscle soreness
• Sugar cravings
• Stomach aches or pains
• Cramping

These symptoms can last from a few days to several weeks, and in some cases, they may even last up to a month. However, the average duration of keto flu is about a week.

To manage keto flu symptoms, it is recommended to:

• Drink plenty of water to stay hydrated.
• Take electrolyte supplements or increase your intake of electrolytes like salts, potassium, and magnesium.
• Get plenty of rest.
• Try light exercise, such as restorative yoga.
• Gradually reduce your carbohydrate intake instead of stopping suddenly.

Dehydration and loss of electrolytes, which can cause kidney issues

Dehydration and Loss of Electrolytes

The keto diet can lead to dehydration and a loss of electrolytes, which can cause kidney issues. This is because the keto diet is a high-fat, low-carb approach that can drastically reduce the body's glucose levels. The brain, which usually relies on glucose as its main source of fuel, has to adjust to using ketones from digested fats for energy. This can cause a range of side effects known as the "keto flu", including constipation, nausea, headache, fatigue, irritability, and cramps.

To add to this, when insulin levels fall, the kidneys release more electrolytes, which can lead to an electrolyte imbalance. Electrolytes are essential for carrying electrical signals between the body's cells, and an imbalance can lead to disrupted electrical messages, causing muscle contractions and spasms. Dehydration can also cause muscle cramps and increase the risk of kidney stones, a complication of dehydration.

To avoid dehydration and loss of electrolytes, it is important to drink plenty of water and other fluids. It is also important to ensure adequate intake of electrolytes, such as calcium, magnesium, potassium, and sodium. If symptoms of dehydration persist, such as extreme thirst or dark-colored urine, it is recommended to see a doctor.

How Long for Keto Side Effects to Show Up

The time it takes for keto side effects to show up can vary depending on several factors, including carbohydrate, fat, and protein intake, as well as physical activity levels. However, the "keto flu" usually lasts about a week as the body adjusts to the diet, and other side effects may last only a few days to weeks. It is recommended to give the keto diet at least six weeks to see how your body adjusts and to allow for any weight loss, which is a common goal for people starting the keto diet.

Nutritional deficiencies: lack of certain fruits, vegetables, grains, and legumes

Nutritional deficiencies are a possible side effect of the keto diet. The keto diet restricts many foods that are rich in nutrients, including fruits, vegetables, grains, and legumes.

The keto diet is a high-fat, very-low-carbohydrate diet. It restricts carbohydrate intake to 20-50 grams per day, which means that many foods, including fruits, vegetables, grains, and legumes, are off the menu.

A diet lacking in a diverse array of vegetables, fruits, legumes, and whole grains may put your body at risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C.

Low-carbohydrate diets are often low in thiamin, folate, vitamin A, vitamin E, vitamin B6, calcium, magnesium, iron, and potassium. In the absence of multivitamin supplements, individuals on low-carbohydrate diets are at risk of nutritional deficiencies. Even when consuming only nutrient-dense foods, a keto diet is reported to have multiple micronutrient shortfalls, often lacking in vitamin K, linolenic acid, and water-soluble vitamins excluding vitamin B12.

The keto diet is also typically low in fiber, which is needed for healthy intestinal function and for microbial production of beneficial colonic short-chain fatty acids, which enhance nutrient absorption, stimulate the release of satiety hormones, improve immune function, and have anti-inflammatory and anti-carcinogenic effects.

In addition to the risk of nutritional deficiencies, the keto diet has been linked to other side effects, including "keto flu," which includes symptoms such as upset stomach, headache, and fatigue; bad breath; constipation; and high cholesterol.

The keto diet has been linked to weight loss and potential short-term health benefits, but the long-term effects of the diet are less clear. The diet can be difficult to follow and may not be suitable for everyone.

High cholesterol and heart disease

The keto diet may affect cholesterol levels, but more research is needed to understand the extent and circumstances of this effect. As cholesterol levels are linked to heart disease risk, it is important to discuss the keto diet with a healthcare provider before trying it, especially if you have other risk factors.

Types of Cholesterol

Low-density lipoprotein (LDL) cholesterol is known as the "bad" cholesterol. This is because it contributes to heart disease by adding to the fatty buildup in the arteries. This fatty buildup leads to a narrowing of the arteries and increases the risk of heart attack and stroke.

High-density lipoprotein (HDL) cholesterol is known as the "good" cholesterol. This is because it helps remove some LDL cholesterol from the arteries, which may protect against heart attack and stroke.

The keto diet is typically low in carbohydrates (5%-10% of total daily calories) and high in fat (70%-80% of total daily calories). The type of fat consumed on a keto diet is an important factor in determining its effect on cholesterol levels.

Consuming mostly unsaturated fats, such as plant oils, fatty fish, nuts, and seeds, while on a keto diet may improve cholesterol levels, especially LDL cholesterol levels.

On the other hand, consuming too many saturated fats can lead to high levels of LDL cholesterol. Saturated fats are found in many animal and dairy products, such as beef, pork, butter, and coconut oil.

Therefore, while on the keto diet, it is recommended to consume more polyunsaturated and monounsaturated fats, which are much better for the body. Try to eat more lean meats and fish like salmon.

Research on the Keto Diet and Cholesterol

Some studies have shown that the keto diet can lead to a decrease in total cholesterol and LDL cholesterol levels, with an increase in HDL cholesterol levels. However, other studies have shown conflicting results, with some demonstrating an increase in LDL cholesterol levels.

For example, a 24-week study in Kuwait compared a low-calorie diet to a very low-carbohydrate ketogenic diet in adults with and without diabetes. The study showed that the ketogenic diet significantly decreased triglycerides, total cholesterol, and LDL cholesterol levels, while increasing HDL cholesterol levels.

Another study on healthy individuals who regularly trained in CrossFit found that LDL cholesterol increased by nearly 35% in those following the keto diet along with CrossFit.

Overall, larger and longer-term studies are needed to draw precise conclusions about the effects of a ketogenic diet on cholesterol and, in turn, heart health.

Precautions

The keto diet is not recommended for everyone. It may be dangerous for people with certain health conditions, such as kidney disease.

Additionally, people with an inherited condition called familial hypercholesterolemia, which is marked by very high LDL cholesterol levels and an increased risk of premature heart disease, should always consult with their healthcare provider before trying a ketogenic diet.

Close communication with a healthcare professional and regular testing are key factors in starting any new diet regimen, including the keto diet, to ensure a safe path forward.

Constipation and stomach issues

The keto diet consists of drastically cutting back on carbs and increasing fat and protein intake. This means you may be consuming less fiber-rich foods like fruits, whole grains, and starchy vegetables, which can lead to digestive issues like constipation. Additionally, the high-fat content of the diet can be difficult for some people to digest, causing gastrointestinal upset.

To treat and prevent constipation while on the keto diet, it is recommended to:

• Add more dietary fiber through keto-friendly, fibrous foods like cauliflower, avocado, and almonds.
• Increase water intake to stay hydrated and help rid your body of waste.
• Cut back on dairy if you suspect it is causing constipation, as lactose can be hard to digest and lead to bloating, gas, nausea, and constipation.
• Try bowel training, a method where you pass stools at the same time every day.
• Get regular exercise, as being active can help keep you regular.

It is important to note that long-term constipation can lead to complications such as anal fissures, hemorrhoids, and abdominal pain. If your constipation continues despite trying home remedies, it is recommended to consult a doctor for further treatment options.

Frequently asked questions