Introduction
Constipation, headache, bad breath, weakness, nausea and vomiting, headaches—these are only some of the surprising side effects of the ketogenic diet, commonly referred to as ‘keto.
In this blog, we have compiled a few that can be uncomfortable—or even potentially dangerous side effects of the keto diet as you decide whether or not you’d like to try it.
The common short-term side effects of the Keto diet
With the start of the keto diet, the body has to switch its fuel source from the sugar to using its own fat stores, and this can lead to experiencing some of the following side effects:
- Bad Breath
- Keto-flu
- Hair Loss
- Leg cramps
- Constipation
Bad Breath
Keto breath is a commonly reported unpleasant side effect for most people following a ketogenic diet. Some describe keto breath as having a lingering metallic taste in their mouth. Other followers of high-fat, low-carb meals say they get a whiff of something different and a smell that’s sweet, fruity or similar to nail polish remover. This is caused by acetone, a ketone that’s a by-product of fat metabolism and is released from the body by exhaling. However, the good news is that keto breath only lasts for a short time. Because of the significant change the body goes through, it is initially more obvious.
Keto Flu
Another side effect of eating high-fat, low-carb meals is keto flu, a state that is usually temporary and lasts about a week as your body adjusts to the lack of carbs. The group of symptoms that mimic the flu can include:
· Extreme fatigue
· Headache
· Nausea, vomiting
· Diarrhoea and constipation
· Fever and chills
· Confusion, trouble concentrating, and irritability
· Insomnia
· Abdominal pain
· Sugar cravings
· Foggy-headedness.
Hair Loss
A study found that some keto dieters experience hair thinning, likely for a few potential reasons. First, restricting calories and carbohydrates can limit your intake of the various vitamins and minerals your body needs to support hair health. Secondly, there is a dramatic decline in vitamin and mineral (specifically zinc and biotin), both of which are related to hair thinning and loss. Fortunately, it’s usually a temporary side effect and often due to nutrient deficiencies.
Leg Cramps
Some people may experience leg cramps due to dietary changes as a possible side effect of a ketogenic diet. Although these cramps are typically harmless in nature, they can nevertheless be bothersome. One of the causes of leg cramps on a ketogenic diet is not drinking enough fluids and electrolyte imbalance. This can be mitigated by keeping yourself hydrated, increasing the fluids and electrolytes in your diet
Constipation
One of the biggest health concerns that the ketogenic dieters experience is constipation. There is a lack of carb-rich whole grains, pulses, fruits and starchy vegetables like sweet potatoes in the diet that are important to regulate bowel movement. The result? Saying goodbye to high-fibre foods may bring about changes in bowel habits, such as constipation. This can be alleviated by increasing the consumption of non-starchy, fibrous vegetables, legumes, nuts and seeds, as these are all good low-carbohydrate sources of fibre.
Other less common side effects of keto diet
1. Elevated heart rate: This is also called heart palpitations, and can happen during the first few weeks of a ketogenic diet.
2. Raised cholesterol levels: Another consequence of keto-diet is that some people experience increased levels of total and LDL (bad) cholesterol.
3. Ketoacidosis: People who are diabetic have to be very mindful of their blood sugar and check their glucose levels several times a day to avoid ketoacidosis, a serious condition that occurs in diabetes when it’s not properly managed. This condition has been reported in breastfeeding women, likely triggered by a very low carb diet. This complication is quite rare though.
4. Kidney stones: Studies suggest that although uncommon, some children with epilepsy can develop kidney stones on a ketogenic diet. Experts therefore recommend regular kidney-function monitoring while following the diet.
5. Fatty liver: There is a fear among health experts that this can develop if you follow the diet for a long time.
Final thoughts
Following a keto diet can be challenging for some people. Especially, the first few weeks of transitioning to the eating plan can pose some temporary side effects, and it is important to be a bit more prepared for what’s to come. Not all patients are appropriate candidates for the keto diet, and it is recommended that you should speak to a doctor before incorporating any dietary restriction.
