Keto Dieting Side Effects

Keto Dieting is a high-fat, low-carb diet that can be effective for some people. However, it can be challenging to follow for extended periods of time and may not be appropriate during certain times of life — such as pregnancy or breastfeeding — or if you have other health conditions that require more carbohydrates (e.g., diabetes or heart disease).

Aside from the initial “keto flu,” which can include nausea and fatigue, the majority of side effects are temporary and disappear as your body becomes keto-adapted. These include increased urination, dry mouth, bad breath (acetone is released from the liver and excreted through the lungs) and a loss of strength and endurance due to your body switching from glucose to fat for energy.

Using a food tracker can help you stick to your carb goal and keep your meals balanced. Also, avoiding added sugars and salty snacks is critical. When you do start to feel hungry, try drinking water or brushing your teeth, distracting yourself with a hobby or just waiting 20 minutes. Then eat something healthy, like a protein shake or an olive or pickle snack.

Ensure that you are eating the right amount of calories to reach ketosis and meet your nutritional needs by using an online calculator or working with a registered dietitian. It’s important to only eat the foods you measure and track, so that you can be sure you’re hitting your macronutrient goals. Avoid straying too far from your goal, as even a small amount of carbohydrates can cause insulin spikes and kick you out of ketosis.