Adoption of a Ketogenic diet allows the body to burn excess fat for energy. It is a great recommendation for many people seeking to lose weight. Although Keto diet comes with significant dietary benefits, it is important to note that the diet is not short of possible side effects. Just like any other lifestyle practice, it is important for one to understand the likely side effects of Keto diet before considering it. Even as we consider some of the common side effects, you need to know that one can go through the diet without necessarily experiencing any of the mentioned effects.
Short term effects
Going forward, it is important to acknowledge that most of the people who experience Keto diet side effects do so at the beginning of program. Among the short-term Keto side effects include;
- Frequent urination
- Weight loss
- Increased heartbeat
- Increased hunger bites
- Sweating
- Chills
- Dizziness
In women, cases have been reported of increased fatigue and changes in the menstrual cycles. In addition, some people adopting Keto diet for beginners also experience occasional chills and mild cases of constipation. As you might have realized, most of these side effects mirror those of anyone doing a short fast. In many cases therefore, people can handle the side effects without much issues.
Long-term side effects
Keto diet is in most cases a short-term approach. If someone does it for the long term, there might be some side effects, some of which include;
- Cases of stunted growth in young ones –This might be as a result of reduced insulin levels in the body.
- Weak bones – This results in increase in the likelihood of bone fractures.
- Kidney stones – It is estimated that 5% of people who adopt Ketogenic diet may develop kidney stones. This results in lower urine pH levels evident when someone is in ketogenic state.
Changes in blood composition
In addition to the general short and long-term effects of Ketogenic diet, there might also be cases of changes in composition of the blood. Reduced intake of carbs can result in the normal functioning of the adaptive mechanism of your body. In case of severe changes, you can consider making essential alterations to your Keto diet.
For instance, one can change from taking polyunsaturated fats to saturated fats. In addition, you can consider decreasing the Ketogenic ratio, thereby reducing the proportions of fat to carb ratio.
Minimizing the side effects
For someone who is on a ketogenic diet, you should consider incorporating lots of vitamins and mineral supplements in your diet. Opt for complete multivitamins and calcium supplements. You can better the experience by seeking advice from your doctor and clinical nutritionist.
When there is strict adherence to Ketogenic diet, one can easily overcome most of the short-term effects of Keto diet. As time goes by, your body will get used to the ketogenic state and effectively fight off most of the effects. Cheating on the diet is not recommended at all. On the other hand, you should not explore the extreme end of this diet. Strict adherence to the recommended diet is therefore necessary for optimal results.