Top 10 Side Effects of Ketogenic Diet

Every coin has two sides; therefore, the ketogenic diet also has health benefits and side effects.

Looking into the side effect will help you know how to adapt to the ketogenic diet.

This article provides you with the main side effects of the ketogenic diet and its solutions.

 Side effects of the keto diet

Actually, the ketogenic diet is safe for healthy people. A few side effects are reported especially at the onset of the ketogenic diet.

Here are some of the side effects of the ketogenic diet.

  1. keto flu  a side effect of the keto diet

Keto flu is one of the most common side effects of the keto diet that you must be ready to face.

Usually, initial subjection of the body to the keto diet (extremely low-carb diet and high-fat diet), the body finds it difficult to adapt to the new changes in diet.

This is usually referred to as Keto flu and it occurs within one week and ends.

It is associated with headache, weakness, irritability, constipation, nausea, fatigue, dizziness, muscle soreness, and vomiting.

However, you can prevent it by taking a low-carb diet for a few weeks.

  1. Low energy levels are a side effect of the keto diet

Actually, when you change your diet, the body’s metabolism may be affected in one way or another.

Some people experience low energy levels at the start of following a ketogenic diet while others don’t.

The production of energy levels may reduce.

However, you can eat low carbs or take ketogenic dietary supplements for some weeks to boost your energy level and enable the body to adapt progressively to get into ketosis.

  1. Mental function is a side effects of keto diet

The ketogenic diet may cause mental issues for the first week.

This occurs in some people while others don’t experience it.

The receptors and other neurotransmitters may find it difficult to adapt to new changes in metabolism.

However, you can prevent it by eating low carbs diet for some weeks.

  1. Kidney and heart damage side effect of ketosis

Ketogenic diet can cause changes in water level and mineral balance in your body at the onset.

This can cause kidney dysfunction and heart issues.

However, you can prevent this by adding more salt and minerals like potassium, and magnesium in your ketogenic diet.

You can as well use mineral supplements.

Adding  3,000–4,000 mg of sodium, 1,000 mg of potassium, and 300 mg of magnesium per day may help stabilize water and mineral in the body.

This reduces the risk of cardiac arrhythmia and kidney stones.

  1. Increased hunger is a side effects of keto diet

Ketogenic diet can cause an increase in hunger levels in some people.

This is one of the side effects of the ketogenic diet, especially when induced into keto diet in the first week.

Usually, this does not last for long. It can take a few weeks.

To reduce the hunger level, you can take low carb diet for 7 to 14 days to allow the body adjusts to the ketogenic diet

side effects of keto diet

  1. Sleep disorders and low libido 

For the first one week of ketogenic diet, few people report sleep issues and low libido.

Actually, the change in metabolic rate may affect your sleep hormone and the response of sex hormones.

The extremely low-carb diet and high fats drastically lower most of the body’s hormones.

This can cause sleep issues and low sex drive. However, with a low-carb diet for a few weeks, it will be no more.

Your libido and sleep will be boosted for the rest of your life, unless otherwise.

  1. Nausea and urine smelling fruity

Another side effects of the ketogenic diet are nausea. Nausea is one of the keto flu symptoms.

It usually occurs in the first week of the ketogenic diet. You can prevent it by eating a low-carb diet to allow the body to adapt to the keto menu.

On the other hand, your urine may smell like fruit, Don’t be surprised.

 This is an indication that you are in a ketosis state and this is due to the excretion of by-products. It will definitely end.

  1. Digestive discomfort and diarrhea side effects of ketogenic diet

Digestion issues usually arise when you start taking a ketogenic diet. The Keto diet may cause stomach discomfort.

However, this can happen in some people within the first week.

It ends immediately after you start taking more high-fiber vegetables.  You may also use magnesium supplements to prevent constipation.

Let this not hinder you from following the keto menu.

It only prepares you to get into ketosis.

  1. Decreased exercise performance, fatigue and body weakness

It is one of the side effects of ketogenic diet.

A ketogenic diet at the beginning may reduce your performance.

However, you can use supplements for a ketogenic diet such as whey protein, creatine, BCAAs, MCT oil, or ketones may help boost your exercise performance and prevent fatigue.

Alternatively, you can eat a low-carb diet for a few weeks to enable the body to adapt.

  1. breath smell a side effect of ketosis

ketogenic diet can cause your breath to smell.

However, you can prevent this by drinking naturally flavored water or chewing sugar-free gum.

It will end soon after getting into ketosis.

Other side effects of ketosis 

The Keto diet can cause an irregular menstrual cycle in women, decreases bone density and can cause you to yo-yo and go off and on diets.

The Yo-yo diet is linked with weight fluctuations and increased mortality risk.

Summing it up

The side effect of the ketogenic diet usually occurs at the beginning of following a ketogenic diet.

They eventually end in a few weeks.

However, these side effects can be minimized by taking a low-carb diet and adding extra salt, potassium, and magnesium.

Furthermore, you should not restrict calorie intake or not eat until you are satisfied abruptly.

Let the body adapt progressively. Restrict calorie intake, day by day to avoid the side effects of the ketogenic diet.

If you are a beginner and need more information you can check out ketogenic for dummies.     

Note that the ketogenic diet is safe after adapting to it and will allow you to get into ketosis and help prevent several chronic illnesses.