The keto trend that has hit the diet world is not only a low-carb, high-fat diet. But it’s something beyond that. On the keto diet, the body uses fats and proteins as a source of energy instead of glucose. We could say that it enters the body into ketosis. It is a natural metabolic state, in which the body converts glucose to ketone bodies and burns fats as a source of energy. This results in weight loss very quickly. It is also used to treat epileptic seizures in children and also proves to be successful in people with type 2 diabetes and certain heart diseases.
So we can say that the keto diet is safe for most people if followed under a doctor’s supervision. However, it has some side effects, especially at the beginning. Also, studies are not available about its effects on the body if followed for the long term.
Here are a few things you should know before you try the keto diet for weight loss.
Keto Flu
Chances are when you start the keto diet, cutting carbs to negligible amounts and entering the ketosis state can cause symptoms like vomiting, headache, nausea, fatigue, and diarrhea. However, these symptoms are temporary for a week or two. Once the body gets used to the new source of energy, the symptoms will also subside.
Sleep disorders and mood swings
When you are on a low-carb diet, chances are that there may be a serotonin deficiency- a brain chemical that plays a key role in regulating moods, sleep, appetite, and sexual desire.
Constipation or diarrhea
Because of the lack of fiber in the diet constipation can be a common side effect. Also, the chances of diarrhea can’t be neglected because when we eat fatty food, the liver releases bile in the digestive tract to help with the breakdown of fats. Bile is a natural laxative. So excess bile can cause diarrhea.
Ketoacidosis
Those with type 1 or type 2 diabetes shouldn’t follow a keto diet without consulting their doctor. This is because excess ketones are stored in the body and fat breakdown produces acids that make the blood acidic when the body is in ketosis. If left untreated, it can prove fatal, damaging the liver, kidneys, and other vital organs.
Weight regain
Because the keto diet is restrictive and is advisable for a short-term plan, when you switch back to a normal diet plan chances are you may regain the weight lost.
High risk of heart disease
Because the keto diet is highly fat-oriented, experts advise that chances are this may increase the LDL (bad cholesterol) level in the blood which may cause heart disease.
Excessive urination
With the start of the keto diet, the body switches over from the usual source of energy which is glucose to stored fats. In this process, the body produces ketones which are then removed by frequent and excessive urination.
Keto breath
One of the unwanted side effects of ketosis is the keto breath that may be fruity or like a nail paint remover
One last note
Eating a keto diet may give short-term health benefits. But in the long run, it may cause some serious health issues. So if you want to do it, experts recommend you do it for the short term and under medical supervision only.