5 Ketogenic Diet Side Effects – Is it true?

You may have heard of a ketogenic diet or a low-carb diet high in fat, which is a trend for athletes and ordinary people. At first glance, it’s great: who does not like the idea of ​​eating more steak and bacon? But there are some side effects of the ketone diet, which you probably do not even suspect. Here is a breakdown of what actually happened to your body when you went to the ketone body – and how to avoid these rude results.

What is ketosis?

To understand how a ketogenic diet works, you need to understand ketosis, which is the process by which your body uses fat as fuel when it lacks its usual energy source. As a rule, your body consists of carbohydrate carbohydrate fuel, which can be found in flour, grains, vegetables, beans, dairy products and fruits. Usually, we add stable glucose to the body at every meal or snack, explaining Pamela Nisevich Bede MS, RD, CSD, LD.

“When there are carbohydrates, the body will naturally turn to this energy instead of dietary fat or stored fat,” Bede explained.

However, when you remove carbohydrates from your diet, your body will become fat as a source of energy. During this process, fat enters the liver and is used to produce acids and ketones. They are released into the blood, and your body is converted into energy. The idea is that burning fat instead of glucose can lead to rapid weight loss. But when you translate your gear and enter the ketogenic state, your body changes in other incredible ways.

What are the side effects of ketosis?

1) The level of insulin falls.

In a normal diet, your insulin levels will be higher after eating glucose. But when you get ketosis, your insulin levels drop dramatically, says Dr. Steve Herzler, chief research officer at EAS Sports Nutrition.

“Since insulin levels are low, it is believed that fatty acids are more easily released from body fat and are released to produce fuel,” he explained.

2) You are not so hungry during the day.

The protein is incredibly filled, because you increase the intake of protein ketones, and you will feel more satisfied throughout the day. But, in addition, the ketogenic diet can also act as an appetite suppressant, said Herzler. He said that increasing the production of ketone is believed to inhibit the appetite center in the brain.

3) You can start feeling sick.

Keto may have some unfortunate side effects, one of which is called Keto-influenza. Since the body is used to reducing carbohydrate intake, symptoms usually appear in the first few days. Common complaints include headaches, nausea, confusion, muscle cramps and fatigue.

You can expect these symptoms to continue for a week or so, but there are ways to alleviate the pain. Maintaining adequate moisture and adequate sleep will help relieve fatigue and muscle spasms.

4) Your breath may smell bad.

A warning. You may need to wear mints. “Some people may or may not change the smell of smoke in a ketogenic diet,” said Hertzler. Why? “One of the ketone bodies produced in the liver is acetone – it has a smell,” explained Herzler. That is, the respiratory odor of many patients with diet ketosis does not change significantly, so side effects can not be guaranteed.

5) You may not be able to defecate.

If you do not pay attention to getting enough fiber and other nutrients, you may encounter some discomfort in the digestive system in the diet of ketosis. “Keto diets often use constipation as a common experience because of low fiber intake,” said Hertzler. He suggested trying to add low-carbon fiber supplements to alleviate the symptoms.

6) Your body may be slower.

The trouble is that when you adjust to eating habits, you can get a little tired, but once your body adjusts, you will not have any problems, starting with strength training. If you feel particularly painful and weak, you can avoid many exercises at the beginning.

But as your body falls into ketosis, your work can grow. “Many athletes have found that intensive exercise corresponds to better ketosis and that their improved body composition is quite worthy of these brutal weeks,” she explained.

Is it worth the ketosis diet?

These symptoms do not affect everyone, so if you are interested in trying a keto diet, try to understand how you feel. But if you decide to say goodbye to the keto, do not immediately return to the pesto-penne bowl.

“When you return to the” normal diet “, carbohydrates should grow slowly – you can not return to the habits of last night, otherwise weight gain may occur, and you may feel terrible, as sugar will not enter you. More