Know complete information related to major Side Effects from Keto Diet in very easy and simple language through this post of ours.
In the midst of changing lifestyle and hectic life, gaining weight is the biggest problem. People suffering from obesity also follow tips to lose weight, best diet plan to lose weight and work out for hours.
Some people follow a balanced diet and some strict diets to lose weight.
- Low Carb Diet
- Carb Cycling
- Vegan Diet
- Keto Diet
- Intermittent Fasting
People do not lag behind even after following many diets. But nowadays most keto or ketogenic diet is being followed to lose weight.
Keto diet involves consuming high-fat foods. Apart from this, high-fat fruits can also be consumed (keto-friendly and low carb fruits).
But if we do its macro, then 50 gm or less carbs are consumed per day (carbohydrate deficiency). According to Harvard Medical School, the keto diet is not safe to follow for a long time.
But if we talk about its macro, then 50 gm or less carbs are consumed per day (leads to carbohydrate deficiency). According to Harvard Medical School, the keto diet is not safe to follow for a long time. (1)
The ratio of protein, carb and fat in this is as follows.
Fat: 70 per cent
Protein: 25 per cent
Carbs: 5 per cent
Following are the benefits of doing the keto diet. As
- Helpful in reducing weight
- Improve cholesterol level
- Can give relief from type-2 diabetes.
- loss of appetite
- Does not cause acne and swelling on the skin
But there may also be some side effects of following it. Therefore, after knowing about their disadvantages and benefits, the keto diet should be followed only with the advice of an expert. Let us know about the side effects from keto diet.
6 major Side Effects from Keto Diet
Here’s your go-to guide for identifying and understanding the side effects from keto diet.
1. May increase the risk of heart problem
The trendy ketogenic diet can be dangerous for cardiovascular health. This has come to the fore in recent research.
According to research published in the American Journal of Medicine, researchers at National Jewish Health concluded that the keto diet helps with short-term weight loss. It is clear from some evidence that it can have a bad effect on cardiovascular health. (2)
It is recommended to consume such things in this diet, which can increase heart risk. Researchers said in the report that the consumption of fat in the keto diet can be dangerous for the heart.
Some research also says that the keto diet causes stiffness in the arteries. Health experts consider this diet to be the cause of heart disease.
READ MORE: Ketogenic diet and cholesterol
Bad heartburn on Keto Diet
Heartburn is very common and simply put, where stomach acid is pushed back into the oesophagus and causes burning pain in the lower chest.
It can be very painful and inconvenient, especially at night when you are trying to sleep.
When you first start keto, your body has to undergo a healing process and it can be challenging at times.
However, for many, their heartburn worsens for the first few weeks of keto before gradually petering out.
Many people realise one day they have not been affected by heartburn on Keto for weeks and thank their lucky stars!
What are ways to manage Heartburn on Keto while your body adjusts?
There are some ways you can try to reduce heartburn, and success will depend on the cause to begin with.
Some of the ways that have helped people suffering from heartburn on keto include;
- Avoiding acidic foods like tomatoes
- Probiotics – These are very useful for balancing bacterial issues in the gut
- Antacids like Tums or Mylanta (check carbs, but if it’s only a few carbs and means you can keep on the keto, go for it)
- Apple vinegar
- Fermented foods like kombucha, kefir, sauerkraut
- Magnesium and Zinc Supplements
- Dairy can be a culprit – try a few days without dairy
- Chia seed pudding, especially using coconut milk
- Add more salt to your diet
- A teaspoon of bicarb soda is consumed quickly, with a little water
NOTE: Start with a very basic diet and gradually introduce new foods to see how your body reacts.
2. Reduced athletic performance
Some athletes follow ketogenic diets to reduce weight as well as improve performance. Edward Weiss, PhD, associate professor of nutrition and dietetics at St. Louis University, disagrees. He says that being on a keto diet reduces performance.
According to a study in the Journal of Sports Medicine and Physical Fitness, Weiss and his colleagues found that participants performed poorly after four days of high-intensity cycling and a ketogenic diet.
At the same time, people living on a high carb diet performed well. In fact, when the body is in ketosis, the body remains in a more acidic state, which limits its ability to perform at peak levels. (3)
3. Weight Regain
According to health experts, keto diet should not be followed for a long time. Staying on it is good for 30 to 90 days only. After this, it is better to stay on a balanced diet.
The big problem with the keto diet is that most people start gaining weight after quitting the diet because they start consuming carbs.
That’s why many people try to lose weight with a balanced diet instead of a keto diet. The weight reduced by this is permanent.
Have a look at: ketogenic pills side effects
4. Less muscle mass
One of the reasons for quick weight loss from keto diet is that it causes a lot of damage to the muscles. This burns fat as well as burns muscle mass. This makes you thin quickly.
If you are eating a lot of fat instead of protein, then this diet will reduce weight. But a significant part of the total lost weight will also be from muscles because muscle burns more calories than fat.
When a person comes off a ketogenic diet, he regains most of his original weight. But it has more fat gain than lean muscles.
5. Mouth smells bad
If you have started the keto diet then you must have noticed the unusual smell coming from the mouth. This is a very embarrassing situation in social life.
When the body experiences ketosis it means the liver is using fat cells to produce organic compounds called ketones.
These include acetoacetic acid, acetone, and beta-hydroxybutyric acid. When your body starts breaking down fat cells for energy, gases called ketones are produced, which cause bad breath. This foul odour is passed out through breath and urine.
For the first two weeks after starting the diet, people may complain that their breath smells like ammonia. At the same time, some people complain of smelling like nail polish remover from the mouth. To avoid this, more water should be consumed.
6. Exceptionally Thirsty
Normally when you eat something, the body converts it into glucose. Stimulates the pancreas to make a hormone called insulin, carrying some of that glucose into cells for energy while the rest is stored as glycogen.
But when you do not consume that carbohydrate, the body does not produce insulin. In such a situation, the production of ketones disrupts the electrolyte level, this leads to the release of water and salt from the kidneys, which leads to frequent urination and lack of fluid in the body. When this happens, there is frequent thirst and dry mouth.
Conclusion
Apart from this, doing keto diet can cause fatigue, lack of fibre, minerals and vitamins in the body. Also, there may be some temporary health problems due to metabolic changes.
If you are also thinking of following it, then first follow it after consulting an expert. Change your lifestyle instead of keto diet to lose weight.
If you still have any confusion then you can ask us by commenting. Remember to share this article Side Effects from Keto Diet with your friends.
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Related Research:
1. Marcelo Campos, MD.Contributor. Ketogenic diet: Is the ultimate low-carb diet good for you?
2. elroy S. D'Souza, MD, Tiffany A. Dong, MD, Gabrielle Ragazzo, BS, Devinder S. Dhindsa, MD, Anurag Mehta, MD, Pratik B. Sandesara, MD, Andrew M. Freeman, MD, Pam Taub, MD, Laurence S. Sperling, MD. From Fad to Fact: Evaluating the Impact of Emerging Diets on the Prevention of Cardiovascular Disease. American Journal of Medicine. Published:June 18, 2020 DOI: https://doi.org/10.1016/j.amjmed.2020.05.017
3. THE JOURNAL OF SPORTS MEDICINE AND PHYSICAL FITNESS. Indexed/Abstracted in: Chemical Abstracts, CINAHL, Current Contents/Clinical Medicine, EMBASE, PubMed/MEDLINE, Science Citation Index Expanded (SciSearch), Scopus. pISSN 0022-4707. eISSN 1827-1928
