Keto diet side effects include dehydration, diarrhea, and nutrient deficiencies. The shift to burning fat instead of sugar, also known as ketosis, triggers side effects.\n<\/p>\n
lacaosa \/ Getty Images<\/p>\n
A keto diet can cause individuals to lose water before losing fat. As a result, you may have dehydration, which is when your body loses too much fluid.\n<\/p>\n
Symptoms of dehydration include:\n<\/p>\n
Common side effects of a keto diet are gastrointestinal (GI) symptoms like:\n<\/p>\n
Of those problems, diarrhea happens more frequently, This may be due to difficulty absorbing the high-fat content of the diet.<\/p>\n
The keto diet could lead to kidney stones<\/a>. These are mineral deposits that can develop in your kidneys.\n<\/p>\n Kidney stones are more likely to occur in people without kidney disease<\/a> following keto due to the increase in animal-based and high-fat foods. For those with kidney disease, keto can lead to further long-term kidney damage.\n<\/p>\n Ketosis can trigger ketoacidosis<\/a> in individuals with type 1 diabetes. The condition can be fatal if left untreated.\n<\/p>\n Ketoacidosis may be responsible for kidney stone formation due to decreased citrate and pH levels and increased calcium levels in the urine.<\/p>\n Athletes may find the keto diet helpful for weight loss and improved sports performance. However, it may decrease performance on high-intensity cycling and running tasks compared to a high-carb diet.<\/p>\n For some people, going on the keto diet can lead to the keto flu, which can cause symptoms like:\n<\/p>\n Constipation You can minimize the effects of keto flu by drinking plenty of water and increasing electrolyte intake. Slowly decreasing your carb intake can help also.\n<\/p>\n Many fruits and vegetables may be limited or eliminated on the keto diet to keep carb intake low.\n<\/p>\n This may lead to a lower intake of important nutrients, such as:\n<\/p>\n CalciumFiberIronMagnesiumPotassiumVarious vitamins<\/p>\n Specifically, you may miss out on folate and thiamin as well as vitamins A, B6, B12, C, E, and K. All essential for many bodily functions and development.\n<\/p>\n Due to the keto diet’s strict restrictions, people may regain any lost weight when they return to typical eating patterns. Keto is hard to follow long-term.\n<\/p>\n Recommendations for the length of time to stay on the diet range from 2-3 weeks up to 12 months.<\/p>\n While the keto diet has some undesirable side effects, you could experience benefits for your physical and mental health.<\/p>\n Weight Loss <\/p>\n
\nDizziness
\nExercise tolerance difficulties
\nFatigue
\nHeadache
\nInsomnia<\/a>
\nNausea or vomiting<\/p>\n