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With the keto diet becoming so popular, a lot of people are joining in to try it out and see what living on a keto diet is like. Before you sign up for the long haul though, make sure to know about all the side effects that you’ll encounter along with the benefits!
Why the Keto Diet Can Come With Side Effects
The keto diet is all about eating high-fat, low-carb foods in order to enter into a state of ketosis, where your body burns fat for energy. However, this way of eating can also come with some not-so-pleasant side effects, especially in the beginning. Here’s what you need to know about the keto diet side effects and how to prevent them.
The most common keto diet side effect is the “keto flu,” which can include symptoms like fatigue, headache, nausea, and brain fog. These side effects are usually temporary and will go away as your body adjusts to burning fat for energy. To help prevent the keto flu, make sure you’re drinking plenty of fluids and getting enough electrolytes (salt, potassium, magnesium) in your diet.
Another potential side effect of the keto diet is constipation. This is usually caused by not getting enough fiber in your diet or not drinking enough fluids. To prevent constipation, make sure you’re eating plenty of high-fiber vegetables and drinking enough water throughout the day. Adding a fiber supplement to your diet can also help.
What Types of Side Effects Can a Keto Diet Cause?
One of the most common keto diet side effects is the “keto flu.” This refers to the symptoms some people experience when they first start a keto diet. Symptoms include fatigue, headache, nausea, and difficulty concentrating. The “flu” usually goes away after a few days, and most people adjust to the diet without any major problems.
Other potential side effects of a keto diet include:
-Constipation or diarrhea
-Bad breath
-Increased risk of urinary tract infections
-Muscle cramps or weakness
-Rash
-Low blood sugar (hypoglycemia) in people with diabetes
How to Avoid the Most Common Side Effects
The keto diet is a high-fat, low-carbohydrate diet that can help you lose weight. However, it can also cause some side effects. Here are the most common side effects and how to avoid them.
1. constipation
To avoid constipation on the keto diet, make sure you are getting enough fiber. Eat plenty of leafy greens, nuts, and seeds. Drink plenty of water and consider taking a fiber supplement.
2. headache
A headache on the keto diet is often caused by dehydration. Make sure you are drinking enough water throughout the day. You might also want to try electrolyte supplements if you are still getting headaches.
3. fatigue
Fatigue is a common side effect in the beginning of the keto diet. This is because your body is adjust to using fat for energy instead of carbohydrates. Make sure you are getting enough sleep and rest to help your body adjust. Drink plenty of fluids and consider taking a B-complex vitamin supplement.
4. muscle cramps
Muscle cramps on the keto diet are often caused by dehydration or electrolyte imbalance. Make sure you are drinking enough fluids and consider taking an electroly
Conclusion
With any new diet or lifestyle change, there are always going to be some side effects. The key is to educate yourself on what those side effects might be and how to prevent them. With the ketogenic diet, some of the most common side effects include the “keto flu”, low energy levels, and digestive issues. But with a little bit of planning and preparation, you can easily avoid these side effects and enjoy all the benefits that the keto diet has to offer.