Some people think that the keto diet is very easy, while some think it is extremely dangerous!
Those who think that the keto diet is too easy might experience some amount of disappointment when they develop the negative effects of ketosis.
On the other hand, those who think it’s extremely dangerous might have formed the opinion by confusing ketosis with ketoacidosis.
Ketoacidosis is completely different and yes, it IS a very serious condition caused due to uncontrolled diabetes.
But, ketosis is much safer because it is a natural metabolic state.
So, if you want to know the real facts about the safety of ketosis, let me reveal it is not at all dangerous like ketoacidosis; but yes, it does cause a few negative side effects.
In short, the keto diet is generally safe for most people. And as far as the side effects are concerned, they can be managed.
Want to know how?
Let’s learn more about the negative effects of ketosis and some simple ways to avoid them.
Being aware of these side effects will prevent the disappointment you might experience once you start the diet.
It will also help you be prepared to take appropriate steps to avoid them so that you can enjoy the huge benefits without much discomfort.
Which Negative Side Effects Of Ketosis Can You Expect When You Begin Your Keto Diet?
1. You Might Feel Extremely Weak And Tired
Your first few days of keto diet will be marked with a feeling of extreme weakness and fatigue.
These negative effects of ketosis occur due to hypoglycemia, or low blood sugar levels. It occurs because your body is yet to learn how to burn fats for energy.
During this phase of keto-adaptation, you may develop other side effects of hypoglycemia such as:
- Confusion in the mind
- Low attention span
- Intense hunger
Some simple strategies to mitigate hypoglycemia include:
- Eat small portions of foods once in every 3 to 4 hours to keep yourself satiated and maintain stable blood sugar levels.
- Drink mineral-rich drinks between meals to prevent electrolyte imbalances that can contribute to the symptoms of hypoglycemia.
- Consume plenty of hydrating foods such as celery and cucumbers and increase your salt intake.
2. You Can Develop The Symptoms Of Keto Flu
Keto flu refers to the flu-like symptoms, which can arise shortly after you begin your ketogenic diet. The symptoms include:
- Runny nose
You can avoid these negative effects of ketosis by increasing your water and protein intake.
3. You May Develop An Intense Craving For Sugars
This can be the most disturbing negative effects of ketosis, especially if you have a sweet tooth.
In the beginning stages of the ketogenic diet, you will experience an intense desire to eat high-carb foods.
It occurs because of hypoglycemia, which triggers a response from the brain. When your brain encounters a lack of carbs as its source of energy, it goes into a panic mode due to an underlying perception as if you are starving to death.
This tricks your brain into thinking you need a quick source of energy and this is why you may have an intense sugar craving.
Luckily, once your body adapts to producing ketones for its energy requirement, this panic reaction calms down.
Till that happens, consider it as a challenge to your willpower and stay focused on your goals.
4. Your Physical Performance Will Be Affected
During keto-adaptation, when your body is still learning to burn a completely new source of fuel, you will experience a significant drop in your strength.
This will affect your physical performance and the ability to work out or exercise.
You can enhance your physical performance, stamina, and endurance by increasing your intake of high-protein foods like:
- Dairy products
5. You Will Find It Difficult To Sleep Well
Usually, you feel sleepy when you are tired or weak. But, keto diet is different!
Though the low blood sugar levels occurring during the initial phase of this diet make you feel weak and tired, it doesn’t make you sleepy.
In fact, it can cause insomnia and prevent you from sleeping well.
This contrast occurs due to hypoglycemia!
When your brain is in the panic mode due to the low blood sugar levels, it sends signals that result is the higher production of the stress hormone, cortisol.
This results in the deregulation in the release of melatonin, a hormone that controls your sleep pattern.
The fluctuating levels of melatonin are responsible for the poor sleep you may experience during the early period of the keto diet.
You can avoid this side effect by following some strategies such as:
- Make sure the room is completely dark.
- Avoid any form of visual and noise distractions such as laptops, television, and mobile phones.
- Drink a glass of warm milk added with a spoonful of turmeric to derive the calming benefits of this herb and sleep well.
6. You May Develop Deficiencies Of Some Electrolytes
Electrolytes are minerals that regulate hydration in the body. During keto-adaptation, a higher amount of essential minerals is eliminated through the urine resulting in deficiencies.
These negative effects of ketosis can be avoided by increasing your intake of salt and water and using electrolyte supplements.
7. You Can Develop Mild To Moderate Constipation
Constipation is the key sign of an electrolyte imbalance during keto-adaptation. This negative effect occurs due to the loss of water from the body.
The lack of proper hydration can affect the motility of your intestine and even the consistency of stools due to which you may experience severe discomfort while passing stools.
You can avoid constipation by ensuring your body is well-hydrated through an increased water intake.
You can also improve the fiber content of your food to ease constipation and other digestive disturbances.
8. You May Have Keto Breath And Body Odor
When your body produces an increased amount of ketone bodies, they are released into the sweat and the air you exhale due to which you may have a bad body odor and keto breath.
These unpleasant and highly embarrassing side effects can be prevented by following some simple tips such as:
- Increase your water intake
- Use natural breath fresheners and body deodorants
- Chew on fennels seeds, parsley, and mint to mask the bad breath
If you take a look at the negative effects of ketosis we discussed above, you will realize they are not something you cannot tolerate at all.
There are various ways by which these side effects can be easily avoided.
Also, these side effects are temporary and tend to go away within just a few days or weeks.
It is important to be prepared for these side effects to come up so that you do not feel disappointed or tempted to take a step back from the healthy keto lifestyle.
In addition to the tips given here to relieve the side effects, you can also use Perfect Keto Products to stimulate ketosis and derive faster weight loss results.