Keto Dieting Side Effects

The keto diet restricts carbs to help the body burn fat for energy. This is a great way to lose weight and improve your health, but it is not without its risks. Some people experience side effects such as a foggy brain, irritability and nauseousness due to the abrupt reduction of carbohydrates. Others may experience digestive issues like constipation, bloating and cramps due to the low fiber and high-fat content of the diet.

These symptoms can be mitigated by eating the right foods. For example, a person following the Keto Diet should consume plenty of leafy green vegetables such as arugula, spinach and kale, as well as cauliflower, broccoli, Brussels sprouts, asparagus, onions, garlic, mushrooms and bell peppers, all of which are low in carbohydrates. Other foods that should be incorporated are eggs, cheese, avocados, nuts, seeds and low-fat dairy such as Greek yogurt or ricotta. The keto diet also calls for a majority of the calories to come from healthy fats such as olive oil, avocado oils and unprocessed nuts, while also limiting the intake of saturated and trans fats.

The keto diet is a very restrictive way of eating, so it is important to work with a doctor or registered dietitian before trying it. This will ensure that your blood sugar levels are monitored and that you are not missing out on important nutrients such as potassium, magnesium, vitamin C and fiber. It’s also a good idea to make sure that you are drinking enough water as dehydration can exacerbate some of these side effects.