Once you’ve decided to start a new way of eating, it can take your body a few days, weeks, or even months to adjust. Most of us don’t like change, and our body is no different. Low carbohydrate and ketogenic or “Keto” diets, in particular, can cause a few side effects listed below. For some people, these side effects may be mild, while others notice more significant changes.
“Keto flu”: This is by far the most common side effect of the keto diet. Symptoms include headaches, irritability, nausea, drowsiness, muscle aches, frequent urination, fatigue, dizziness. Carbohydrate dense foods cause the body to hold on to fluid, so the “keto flu” occurs due to dehydration and loss of salt and fluids. "Keto flu" is temporary and can be avoided/reduced by getting enough salt and water in our systems.
Constipation: As noted above, the main reason for this side effect is again dehydration. With so much fluid loss during the initial stages of a low carbohydrate diet, our body tries to hold on to some water by absorbing more water from the large intestines--causing constipation. Constipation can also occur due to a reduction of fiber in the diet. It is important to eat plenty of non-starchy vegetables.
Fast heart rate: Again, this due to dehydration. It is best to stay hydrated and increase salt intake. For example, salt your vegetables at dinner.
Leg cramps: This is typically from a loss of minerals due to dehydration and increased urination.
Bad breath: When following a strict low carbohydrate diet, your breath can change. The smell is fruity and can smell like acetone due to the ketones the body is making from fat breakdown in the body. Adding a small amount of lemon to your water can help combat this odor until your body regulates itself.
Reduced alcohol tolerance: Be careful of drinking alcohol once you’ve been low carb! You may only be able to tolerate less than half of the amount of alcohol that you once could.
Low blood pressure: On a low carb or keto diet, people with high blood pressure will have a reduction in their blood pressure. This can be dangerous when you are on medication for high blood pressure. Please talk to your doctor or click here to become a patron of pillarMD if you are on blood pressure medications before starting a low carb or keto diet.
Low blood sugar: On a low carb or keto diet people with high blood sugar will have a reduction in their blood sugar. This can be dangerous if you are on medications like insulin or other medications to treat diabetes or high blood sugar. Please talk to your doctor or click here to become a patron of pillarMD if you are on insulin or any diabetes medications before starting a low carb or keto diet.
Others: There are other side effects not mentioned here, and some may be unique to each individual as we all experience things differently. The most important thing to keep in mind is to listen to your body, and if something does not feel right, then stop this diet. Talk to your doctor, or reach out to one of the pillarMD associated physicians for help.
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