Knowing the Keto Diet side effects

The Keto Diet is believed to be able to lose weight in a short time and is good for diabetics. But behind the result that looks promising, the keto diet can bring side effects. Keto-Dietary side effects range from digestive disorders to diabetic ketoacidosis conditions in patients with harmful diabetes.

A keto diet is a diet by limiting the consumption of carbohydrates and replacing them with proteins and fats. This method utilizes the condition of ketosis due to certain metabolic processes in the body.

The body gets energy mainly from carbohydrates. However, when the intake of carbohydrates decreases, the body will outline the fats that are then processed into a molecule called ketone, to be converted into energy. This condition is called ketosis, and can occur if the intake of carbohydrates is very low, as in the Keto diet rules or if it does not eat for long periods.

Keto Diet Side Effects

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The Keto Diet has been shown to reduce seizures in epileptic patients, reduce the HbA1c level in patients with type 2 diabetes, help maintain mood stability for people with bipolar disorder, and lower cholesterol in obese sufferers. Nevertheless, this method of fishing is a variety of criticism mainly because of the side effects of keto diet which among others are as follows:

  • Flu-like symptoms
People who are just starting this diet may experience flu-like symptoms that include headaches, fatigue, and muscle aches. Some people who undergo a keto diet can also experience nausea, weakness, lack of concentration, and sleeplessness.
  • Breath
Bad breath is a side effect of the most common keto diet. Bad breath is caused by acetone, a similar substance to ketone which is a byproduct of fat metabolism. The Aroma of acetone (such as the liquid cleanser) may be kiss in the early days of the keto diet.
  • Worsened kidney disease
The keto diet limits the intake of carbohydrates and replaces them with proteins and fats. A diet high in protein can weigh the work of kidneys that eventually worsened the condition of kidney disease. Some experts also argue a high-protein diet makes the kidney stones worse.
  • Osteoporosis
A high protein diet makes the amount of calcium wasted at the time of urination becoming more and more. Experts argue, the condition can increase the risk of osteoporosis. However, this still requires further research.
  • Indigestion
Dietary changes can trigger indigestion. In the keto diet, constipation is the most frequent digestive disorder. This is due to not insufficient consumption of fiber and water of white. Some people may also experience diarrhea, although they are quite rare. But for sure, you will feel very hungry and weak because it only consumes very few carbohydrates.
  • Muscle cramps
People who are undergoing a keto diet may also experience muscle cramps. The cause is mineral loss and dehydration. While undergoing a keto diet, protein intake is also increased. This protein high diet is risky to increase levels of uric acid and can lead to joint and muscular pain.
  • Increased heart rate
Other keto diet side effects are increased heart rate or heart-pounding (palpitations). Dehydration and low salt intake are the main causes of this effect.
  • Ketoacidosis
Diabetic ketoacidosis is a dangerous condition when the ketone levels in the blood are very high and make the Blood pH drop (to be acidic). Diabetic ketoacidosis can lead to coma until death. The most risk person experiencing this is diabetics. Diabetic ketoacidosis symptoms are:
  1.  Frequent urination.
  2.  Feeling thirsty or mouth feels dry.
  3.  Nausea and vomiting.
  4.  Abdominal pain.
  5.  Shortness of breath.
  6.  Weakness, daze, and fatigue.
  7.  Breath is scented like fruit.

For diabetics, if you find these symptoms, get to the hospital for treatment as early as possible.

How to minimize the Keto Diet side effects


To minimize the side effects of the keto diet, there are several ways that you can apply, namely:
  • Drinking lots of water
While undergoing a keto diet, balance with drinking water at least two liters per day. This is to prevent dehydration, especially at the beginning of the diet.
  • Gradually reduce carbohydrates
To facilitate the transition, reduce carbohydrates gradually before actually undergoing a keto diet. It is done so that your body is accustomed to the metabolic changes that will occur when undergoing a keto diet.
  • Maintain mineral intake
Cutting carbohydrates in daily diet does not mean ignoring the needs of other nutrients, including minerals. Meet the needs of potassium and magnesium by consuming bananas. Both of these minerals can cope with muscle cramps.
  • Consuming enough salt
A number of salts come from carbohydrates. When the intake of carbohydrates decreases, fulfill the need for salt by adding it to food.
  • Avoid heavy workouts
When just starting the diet, the weakness may be felt. Therefore, do not force yourself to exercise heavily.
  • Perso Fiber
Consumption of low-carbohydrate and high-fiber foods to avoid constipation, e.g. grains, nuts, low carbohydrate fruits, and vegetables.

Given quite a lot of the side effects of the keto diet, this diet is not suggested to be done in the long run, especially if your goal is simply losing weight. A keto diet is claimed to lose weight in a relatively short time. But the less fat or lean muscle mass, but water in the body.

Losing weight healthily not only changes the diet but also compensates for it with exercise. To know which diet suits your body needs, it is advisable to consult a nutritionist doctor. Talk also to a doctor before undergoing a keto diet, so that the side effects of the keto diet can be avoided.

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