It seems like Keto is the new black! Everyone is raving about keto and multiple researches and articles have been posted about all the benefits and advantages of a keto diet, but no one is really talking about the side effects and how to fight them. This new kid on the block, seems to be every gym freaks new best friend, but it’s extremely important to know the drawbacks of befriending Mr. Keto. And more than knowing the drawbacks, we need to know how to combat them.
When you’re on a ketogenic diet, your body undergoes many biological changes and adaptations, including increased fat breakdown and reduction in insulin levels. This is what helps you lose fat faster than any other method. However, is that healthy? There are many researches and articles on this debate so be sure to read up on that before you start the ketogenic diet. However, if you have already started the diet and are facing some of these side effects, here’s how to combat them.
Keto diet requires adapting to an extremely low on carb, high on fat diet in order to put your body into a metabolic state called ketosis. This makes your body more efficient at burning fat as it switches from breaking down blood glucose for sugar to breaking down fat.
Side Effect: Keto-Flu
The most commonly known keto side effect is the keto-flu. Much like its name, its exactly like having a flu.
Symptoms:
Nausea
Runny nose
Headache
Fatigue
Solution:
Staying hydrated helps keep the keto-flu away. Keto increases the risk of dehydration as it makes you shed water stores rapidly. Staying hydrated can help with symptoms like fatigue and headaches.
Avoid strenuous exercise. Exercising can lead to muscle breakdown and discomfort.
Stick to your keto meal prep.
Side effect: Hypoglycaemia
Hypoglycemia can be an effect of this no carb diet.
Symptoms:
Irritability
Hunger
Mood swings
Fatigue
Sugar cravings
Solution:
Eating every 3-4 hours will lower the hypoglycaemic stress on the body. You must take about 4-5 small keto approved meals throughout the day. Once your body gets used to this system, it will be easier to fast for a longer period of time.
Side effect: Sleep Problems
Some people may experience loss of sleep or increase in their sleeping patterns. A change in diet can trigger this, but there is nothing to worry about.
Symptoms:
Insomnia
Hypersomnia
Solution:
Do not eat at least four hours before bedtime. You could be feeling wide awake because your body is busy breaking down the fat.
Consider taking magnesium supplements. They help in improving the quality of your sleep as it balances out the electrolytes.
