Introduction
The keto diet, also known as the ketogenic diet, is a high-fat, low-carbohydrate diet that has been gaining traction in recent years. The idea behind this diet is to put your body into a state of ketosis, which means your body will start burning fat for energy instead of carbohydrates. While there are many potential benefits to the keto diet, such as improved cognitive function and weight loss, there are also some side effects to consider. In this article, we’ll explore five major side effects that you may experience during the first week or two of following the keto diet.
What is the Keto diet?
The keto diet is a diet that has been recently gaining a lot of popularity for weight loss. When you start the keto diet, your body goes into a state of ketosis, which is when your body starts to burn fat for energy instead of carbohydrates. The keto diet relies on ketone bodies rather than sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits). Even though this diet is beneficial when it comes to weight loss, this process can take a few days and some people may experience side effects during this time.
What to eat on the keto diet?
Assuming you’re referring to the ketogenic diet, it is a high-fat, low-carbohydrate diet that can help you lose weight. When you start the diet, you may experience some side effects, such as headache, fatigue, and dizziness. Since these side effects are usually temporary, these go away as soon as your body adjusts to the new diet.
To stay on the keto diet, you’ll need to eat mostly fatty meats, eggs, dairy products, and low-carb vegetables. You can also have small amounts of nuts, seeds, and oils. The exact amount of each food group you should eat will depend on your individual carb intake.
Advantages of the keto diet
The keto diet has many advantages that make it a great option for those looking to lose weight and improve their health, some of which are listed below:
- Helps in weight loss: One of the biggest advantages of the keto diet is that it helps to burn fat for energy, which can lead to weight loss.
- Helps regulate blood sugar levels: The keto diet can help to regulate blood sugar levels, which can be beneficial for those with diabetes or prediabetes.
- Helps increase energy levels and mental clarity: Another advantage of the keto diet is that it can help to increase energy levels and mental clarity.
- May help to reduce inflammation: The keto diet may also help to reduce inflammation, which can be beneficial for those with inflammatory conditions such as arthritis.
- May help reduce cholesterol and improve heart health: The keto diet can also help to reduce cholesterol levels and improve heart health.
Disadvantages of the keto diet: 5 major side effects during the first week days
There are a few disadvantages of the keto diet that you should be aware of before starting this way of eating. The first week is usually the hardest as your body adjusts to the new way of eating. Here are some of the most common side effects people experience during the first week or so of starting the keto diet:
1. Headache: This is one of the most common side effects and is usually caused by the lack of carbohydrates and sugar in your diet as your body adjusts to using fat for energy. Try to drink plenty of fluids and make sure you are getting enough salt. If the headaches persist, you can try taking an over-the-counter pain reliever.
2. Fatigue: Another common side effect, fatigue is often caused by the lack of glucose in your system. When your body starts to burn fat for energy, it takes a little while for it to adjust and you may feel tired during this time. Make sure you are drinking plenty of fluids and getting enough electrolytes (salt, potassium, magnesium). You may also want to try taking a B-complex vitamin supplement.
3. Nausea: Some people also experience nausea, especially if they are used to eating a lot of carbohydrates. This can be caused by a number of things including dehydration, low blood sugar, or an imbalance of electrolytes. Drink plenty of fluids and make sure you are eating enough salt. This usually goes away after a few days as your body gets used to the new diet. However, if nausea persists, you can try taking an over-the-counter antihistamine.
4. Constipation: Because the keto diet is high in fats and low in fibre, some people may experience constipation. This is often caused by a lack of fibre in your diet. This is usually temporary and can be alleviated by drinking plenty of water and increasing your intake of healthy fats like avocados or coconut oil. Make sure you are drinking plenty of fluids and eat foods high in fibre such as vegetables, nuts, and seeds. You might also want to take a magnesium supplement.
5. Dizziness: This is another common side effect caused by the lack of carbohydrates in your system. Make sure you are drinking plenty of fluids and getting enough electrolytes (salt, potassium, magnesium). You may also want to try taking a B-complex vitamin supplement.
How to overcome these side effects?
If you are feeling any of the above-mentioned side effects during the first few days of starting a keto diet, do not worry – these are absolutely normal. Just like with any other major change in diet or lifestyle, it takes a little bit of time for your body to adjust to the new way of eating. However, there are some things that you can do to help ease these side effects and make the transition into ketosis smoother:
1. Drink plenty of water: This will help to flush out your system and rid your body of any excess toxins that may be causing nausea or headaches.
2. Eat more salt: This will help to replenish electrolytes that are lost through increased urination.
3. Get plenty of rest: Your body is working hard to adjust to the new diet, so make sure to give it the extra rest it needs.
4. Avoid strenuous exercise: Again, your body is going through a lot of changes and needs time to adjust. Avoiding strenuous exercise will help reduce fatigue and muscle aches.
5. Eat small meals more often: Eating smaller meals more frequently throughout the day can help to ease digestive issues like constipation or diarrhoea.
Conclusion: is the keto diet beneficial or not?
There is a lot of debate surrounding the keto diet and its potential benefits or drawbacks. Some people claim that the keto diet is beneficial, while others claim that it can be harmful. It is important to remember that everyone is different and will react differently to the keto diet. Some people may experience great results, while others may experience negative side effects.
The keto diet is a high-fat, low-carbohydrate diet that has been shown to cause weight loss and improve health in some people. However, there are also some potential side effects of the keto diet that should be considered before starting this type of diet. These side effects are usually mild and go away after a few days or weeks on the diet.
However, some people may experience more severe side effects, such as kidney stones or gallstones. If you experience any severe side effects on the keto diet, it is important to stop the diet and consult with your doctor.
The bottom line
When you first start the keto diet, you may experience a range of side effects. These are typically mild and go away after a few days. However, some people may experience more severe side effects, such as headaches, low energy, muscle cramps, constipation or diarrhoea, irritability, and even brain fog. If you experience any of these side effects, it’s important to stay hydrated and eat plenty of salt. You may also want to consider reducing your carb intake or taking a break from the diet.
