What are the possible side effects of having a keto diet?

SIDE EFFECTS OF A KETO DIET

A keto diet is quite a commonly practiced diet in the present day and it is very popular among those who are conscious about their body weight, carbohydrate intake, and so on. A keto diet is a type of diet in which healthcare professionals usually consume foods rich in keto. But do you know the keto diet can be quite harmful for some people? In fact, there are various cases in which people are known to suffer from the side effects of being habituated to a keto diet. Such side effects can disturb the entire physiological functioning of the person and can hamper healthy well-being. Some of the most common side effects of practicing a keto diet involve risks of reduced athletic performance, diarrhea, and deficiencies of healthy nutrients like vitamins and minerals, and many others. It is therefore quite crucial for you to have a detailed understanding of what a keto diet is all about, what type of food substances it includes, and most importantly, what can be the possible side effects of a keto diet that you must be aware of. This article includes all the details of the keto diet and its side effects. Read the article till the end and know whether you should choose a keto diet for yourself or not.

All the details that you need to know about a keto diet:

The keto is usually a weight loss pattern that is often recommended by dieticians and healthcare professionals. This diet consists only of keto components and is mostly consumed for losing unhealthy body mass. But in some cases, the risk of choosing a keto diet can be quite severe. People who cannot bear the keto diet can suffer significant side effects, one of the most severe side effects of choosing a keto diet being ketosis- a condition of the body that occurs due to low carbohydrate intake (that is, below 50 grams or less daily) and the body has to function in a certain way that it has to burn fat rather than sugar for energy. A keto diet is often found to be high in fat content as the amount of carbohydrates is reduced from the diet and due to a lack of carbohydrates the body cannot derive enough energy and this is when the fat is utilized. It is therefore advised that before choosing a keto diet you must consult a healthcare expert whether you need to choose a keto diet at all or not.

When you consume a keto diet, the body tends to break down the fat into simpler molecules that are known as the ketone bodies, and due to low carbohydrates in your food, these substances are now used by the body to produce energy. Though in many cases, ketogenic diets are recommended to treat various types of conditions such as diabetes, Parkinson's disease, obesity, and many others, being on a keto diet can have side effects of its own.

Here is a list of some of the most common side effects that one might face after choosing a keto diet.

1. Risk of getting dehydrated:

Dehydration is one of the most common risks of being in a keto diet. This is because keto is a type of diet that increases the risk of becoming dehydrated easily due to loss of water from the body (along with fat loss). This side effect of being on a keto diet becomes even more evident during the hot summer months when the risk of dehydration is higher and there are higher chances that you might get dehydrated from the water loss or the lack of sufficient fluid in the body. Moreover, diarrhea, a common condition that occurs as a side effect pf being on a keto diet can also drain away enough amounts of water from the body through stool and can leave you dehydrated. Some of the most common symptoms that you are becoming dehydrated after being on a keto diet include the following:

• Fatigue and a feeling of exhaustion

• Dizziness

• Change in the color of your urine (it usually turns dark in shade when dehydrated)

• Dryness in your mouth

• Increased feeling of thirst.

2. Gastrointestinal and digestion problems:

This is another common side effect of having a keto diet. When you are on a keto diet, you are more likely to develop various types of gastrointestinal and digestive health issues such as constipation, and nausea, which may or may not end with vomiting, diarrhea, and so on. Among these health issues, diarrhea is the most common type of health issue that is found to happen after a person starts developing the side effects of being on a keto diet. This happens mostly due to the body’s inability to absorb enough amounts of the fat that is present in the foods that are consumed in the diet. So, if you already have gastrointestinal issues or problems with digestion, it is preferable to avoid a keto diet.

3. Gaining body weight:

Though the intention of being on a keto diet is to lose body weight, the type of foods that are included in a keto diet increase the risks of gaining more body weight. This usually happens because a keto diet is a type of diet that prevents the body from taking in carbohydrates and the high-fat content in the foods that are usually consumed in a keto diet can increase the risks of conditions that are related to heavy body weight such as obesity, cardiac issues, high blood sugar, and so on. It is also important to note that when you are on a keto diet it becomes quite difficult to follow on a long-term and sustain.

4. Risks of kidney diseases:

A person can be at high risk of developing kidney diseases, especially kidney stones (which usually happen due to low citrate and pH levels and increased calcium levels in the urine) if he/she is on a keto diet for a long time. Kidney malfunctioning, as a negative effect of the keto diet can develop mostly due to the mineral-formed substances in your kidneys that remain due to the adverse effects of the keto diet. It is therefore claimed by many experts that the keto diet might not be a safe choice for those who are already suffering from kidney diseases or have kidney stones (or are under dialysis) as the animal-based and high-fat foods of the ketogenic diet can be harmful to the body. Moreover, being on a keto diet can result in more damage to your kidney functioning and can reduce healthy digestive and metabolic functions in the body by resulting in damaged metabolic acidosis.

5. The keto flu:

The Keto Flu is a condition that usually occurs as a side effect of being on a keto diet, characterized by symptoms such as digestive problems like diarrhea, constipation, tiredness, fatigue, mild to severe headache, problems with exercise tolerance difficulties, nausea and/or vomiting, sleeping difficulties or lack of sleep, resulting in insomnia, and so on. Though such conditions can be cured by drinking plenty of water and increasing electrolyte consumption, if you have digestive issues, you must consult your healthcare expert before choosing a keto diet.

6. Nutrient deficiencies:

When you are having a keto diet, you are restricting the consumption of certain types of foods in your diet and therefore you are losing the nutrients such as vitamins and minerals that are beneficial for your health and overall body functioning. Apart from carbohydrates and various types of vitamins (such as vitamins A, B6, B12, C, E, and K), there are some other nutrients as well that you would lack in a keto diet, such as fiber, calcium, potassium, iron, magnesium, and many others.

7. Risks of low blood pressure:

Being on a keto diet for a long time can dangerously lower the blood pressure levels of a person, so much so, that it might become a risk factor and a matter of health concern. Moreover, according to recent studies and research works (12 Trusted Source, 13 Trusted Source), low carbohydrate intake in a keto diet is linked to the lowering in the levels of hemoglobin A1c, a measure of average blood sugar levels.