You've probably heard of the ketogenic diet or the low-carbohydrate, high-fat diet that's equally popular with athletes and average people. On the surface, it sounds fantastic: who does not like eating more steak and bacon? But there are a number of side effects of keto diet that you probably do not know about. Here is a breakdown of what actually happens to your body when you put keto in – and how you can avoid those gnarly consequences.
What is ketosis?
To Understand How the Ketogenic Diet Works You Need to Understand the Process of Ketosis What Causes Your Body to Use Fat as Fuel When It Expires the Normal Energy Source.
Normally, your body is supplied with glucose in the form of carbohydrates, which are found in flour, grains, vegetables, legumes, dairy products and fruits. We usually deliver a constant stream of glucose into our body at each meal or snack, explains Pamela Nisevich Bede MS, RD, CSSD, LD.
"When a carbohydrate is available, the body will naturally resort to it to gain energy instead of dietary fat or stored body fat," explains Bede.
However, if you remove carbohydrates from your diet, your body turns into fat instead as an energy source. In this process, fat gets into the liver and is used to make ketones, an acid. These are released into the bloodstream, which transforms your body into energy. The idea is that burning fat instead of glucose leads to rapid weight loss. But when you switch and change to a ketogenic state, your body also changes in other incredible ways.
What are the side effects of ketosis?
) Your insulin levels are dropping.
Normal After consuming glucose-containing foods, your insulin levels are higher. But if you're in ketosis, your insulin levels will drop, says Steve Hertzler, PhD, RD and Chief Scientific Officer at EAS Sports Nutrition.
"The lower levels of insulin are believed to make fatty acids more easily released from the body's fatty tissues to release them for use as fuel," he explains.
2) You are less hungry during the day.
Protein fills up unbelievably and because you consume more protein With the keto diet, you will feel full during the day. In addition, the ketogenic diet can also play a role in suppressing appetite, says Hertzler.
The increased production of ketones is said to suppress the appetite centers in the brain, he says.
3) You can start to feel sick.
Keto can have some unfortunate side effects, one of which is known as "keto flu". The symptoms usually appear in the first few days as your body gets used to eating fewer carbohydrates. Common complaints include headache, nausea, fog, muscle spasms and fatigue.
You can expect these symptoms to last for about a week, but there are ways to relieve the pain. Stay hydrated and enough sleep helps with fatigue and muscle spasms.
4) Your breath may smell bad.
Be forewarned – you may have to carry mints. "Some people may or may not have a change in breath odor in the ketogenic diet," says Hertzler. Why? "One of the ketone bodies produced in the liver is acetone – and it smells," explains Hertzler. This means that many people suffering from dietary ketosis do not experience significant changes in breath odor, so this is not a guaranteed side effect.
5) If you do not, you may not poop.
If you are anxious to consume enough fiber and other nutrients, your digestive system may become indigesting during your keto diet. "Keto dieters often cite constipation as a common cause of lower fiber intake," says Hertzler. Try to add a low carbohydrate supplement to relieve symptoms, he suggests.
6) Your body may slow down Adapted, you will not have any problems getting through a strength training session, says Bede. If you feel particularly painful and weak, you should forego a lot of exercise at the beginning.
However, if your body turns into ketosis, it can increase your performance. "Many athletes find that intense exercise equals better ketosis, and that their improved body composition is absolutely worth those few brutal weeks," she explains.
7) They crave sugar natural and added sugar. Be prepared to feel some big longings for the sweet stuff, Dr. Brian Quebbemann, M.D., a California-based bariatric surgeon.
"You will have three hard days," he said previously Men's Health .
Of course, this varies from person to person, and those who rarely eat sugar do not crave chocolate or cake.
8) You can develop kidney stones.
Some doctors believe that a high-fat diet can cause kidney stones in some people. Indeed, research shows that children who follow keto to relieve their epilepsy have a higher rate of kidney stones. However, not every physician believes that the diet is its own fault.
"Part of the problem could lie in the interpretation of the keto diet," Dr. Thomas Chi, a urologist at the University of California in San Francisco, opposite Business Insider. He explained that eating large quantities of meat and not enough water can be the reason why some people suffer from this disease.
Is the keto diet worth it?
These symptoms do not affect everyone. So if you want to try the keto diet, try them out and see how you feel. However, the diet is restrictive and can be difficult to follow. In addition, there are no studies that show how keto affects your overall health or the risk of heart disease in the long term.
If you try and find it's not right for you, do not jump back into a bowl of pesto penne.
"If you return to a normal diet, you should use carbohydrates Increase slowly – overnight you will not return to old habits, or you will probably gain weight, and you will feel awful when you add sugar too to accept oneself you are no longer used to, "says Bede.