Keto diet side effects – how to manage them?

What will you learn from the article?

In the Keto diet, the intake of carbohydrates from the diet is limited as much as possible, causing the body to produce ketone bodies as the main source of energy. The Keto diet consists mainly of fat, which makes up about 75% of the total calorie content of the diet, moderate amounts of protein (about 15-20%) and very small amounts of carbohydrates (about 5-10%).

The aim of the keto diet is to put the body into a state of ketosis, where it begins to burn fat as its main source of energy. The benefits include weight loss[1], a reduction in blood sugar levels, an increase in good cholesterol levels and a reduction in the risk of chronic diseases.

Despite the popularity and effectiveness of the ketogenic diet, there is controversy about its long-term effects, such as on heart health and kidney function[2]. Putting the body into a state of ketosis can cause ketone levels in the blood to become too high, which can lead to serious complications such as liver, kidney or brain damage. In addition, a ketogenic diet can lead to vitamin, mineral and fibre deficiencies, which can have a negative impact on the digestive system and overall health of the body. Restricting carbohydrate intake can also lead to hormonal imbalances and unwanted health effects such as fatigue, dizziness or muscle cramps.

Before starting a keto diet, it is advisable to consult a doctor who can assess whether a keto diet is safe for your body and what supplements you should take to minimise any negative effects of your new diet on your body.

What are the most common side effects of the keto diet?

Despite its many health benefits for the body, the ketogenic diet can have side effects that can affect your wellbeing. Fortunately, the most common side effects are not serious and have no long-term health implications.

Keto breath

Bad breath is a common symptom at the start of a ketogenic diet. This is due to the production of acetone in the body, which is a product of fat metabolism[5]. The smell is reminiscent of nail polish remover or fermented fruit.

Keto headache

During the transition to a ketogenic diet, some people experience ‘keto flu’. This is a feeling similar to the classic flu and includes fatigue, headache, nausea and a lack of energy for daily activities[3]. This is caused by the body adjusting to a new way of processing energy. The symptoms usually subside after a few days as the body adjusts to the new way of working.

Nutrient deficiencies

One of the main problems associated with the keto diet is the reduction in dietary variety, which often leads to nutritional deficiencies. As the ketogenic diet significantly reduces or eliminates the consumption of vegetables, fruit and whole grains, it can lead to a lack of fibre, vitamins and minerals and increase the risk of health deficiencies.

Digestive disorders

Another side effect of the ketogenic diet is digestive problems, such as constipation, due to a lack of fibre and fluid intake. Diarrhoea is also less common, but possible.

Reduced capacity

People on a keto diet often experience reduced exercise performance during the adaptation phase[4]. Despite burning fat as the main source of energy, the body may need time to adapt to the new diet and use stored energy resources effectively during intense exercise.

Increased heart rate

A common side effect of the ketogenic diet is increased heart rate. Palpitations may occur, especially in the first few weeks of the diet, due to the low salt and water intake.

Are there any other disadvantages to the ketogenic diet?

In addition to the side effects mentioned above, there are other disadvantages to the ketogenic diet that you should be aware of before deciding to follow it.

One of the main difficulties is the need to drastically reduce your carbohydrate intake, which means giving up many commonly eaten foods such as bread, cereal, fruit, or even simple pleasures such as a pastry with your coffee or a salty snack before going to the cinema. These restrictions can lead to a feeling of lack of freedom in food choices and the stress of having to closely monitor what you eat. In addition, the ketogenic diet requires constant counting of carbohydrates consumed and efforts to keep the body in a state of ketosis, which can be tiring and time-consuming for some people. Therefore, analysing food labels and carefully planning meals can be exhausting and stressful for people on a ketogenic diet.

The ketogenic diet is also not suitable for everyone. People with conditions such as

• Pancreatitis
• Carnitine deficiency
• Kidney disease
• Heartburn or gastro-oesophageal reflux
• liver failure
• Carnitine deficiency
• porphyria
• Disorders that affect the way the body processes fat

Switching to a ketogenic diet is certainly not easy and has its drawbacks. It requires determination and sacrifices that not everyone can make.

How can the side effects of a ketone diet be kept to a minimum?

The side effects of the ketogenic diet can be annoying and make it difficult to switch to a new eating style. How can you minimise the symptoms of the ketogenic diet?

Keto breath

• Drink plenty of water and increase your salt intake. A common symptom at the start of a keto diet is dry mouth, caused by low fluid intake, which in turn leads to little saliva to flush bacteria out of the mouth.
• Take care of your oral hygiene by brushing your teeth regularly, flossing and using mouthwash.
• Be patient – bad breath usually disappears on its own within a few weeks of starting the keto diet as your body adjusts.

Keto Grippe

• Drink enough water and salt to avoid dehydration and electrolyte deficiency.
• Include more fats in your diet to provide your body with an adequate source of energy.
• Gradually introduce a low carbohydrate diet to give your body time to adjust.
• Rest and get enough sleep to aid recovery.

Digestive problems

• Eat vegetables that are low in carbohydrates and high in fibre.
• Include fermented foods in your diet, such as plain yoghurt or kefir.
• Drink plenty of water to avoid dehydration.
• Avoid foods that may irritate your digestive system.
• Eat regular meals to keep your bowels working regularly.
• Consider taking fibre or digestive enzymes if needed.

Palpitations

• Keep your body hydrated by drinking water regularly.
• Provide your body with enough salt to maintain electrolyte balance.
• Avoid excessive intake of caffeine and other stimulants, which can increase the risk of palpitations.
• Limit your intake of alcohol, which can affect your heart rhythm.

Nutrient deficiencies

• Choose a variety of fat, protein and vegetable sources to provide your body with a range of nutrients.
• Include low-carbohydrate vegetables such as spinach, broccoli and cauliflower as a source of essential vitamins and minerals.
• Add supplements to your diet to make up for any deficiencies in your body. Some vitamins are provided by foods that are excluded from the keto diet, so supplementation is essential.

Short-term versus long-term side effects of the keto diet

Basically, all of the side effects of the ketogenic diet that we have listed are symptoms associated with starting a new way of eating, making drastic changes to your existing diet, and your body’s natural reaction to this. All of them, including keto flu, digestive problems, bad breath, increased heart rate or decreased physical performance, are short-term effects that go away on their own as the body adjusts.

The exception is nutrient deficiencies, which require constant monitoring and care to ensure they are minimised and eventually eliminated at each stage of the ketogenic diet. Failure to replenish the body’s vitamins and minerals with appropriate supplements can have serious health consequences. What other side effects of the keto diet have long-term effects on the body?

Ketoacidosis

Ketoacidosis is a serious condition that is a dangerous complication of diabetes. The body accumulates too many ketones, which leads to an imbalance in the acid-base balance of the blood. This can cause damage to organs such as the liver, kidneys and brain, and in extreme cases, if not diagnosed and treated properly, can lead to death.

Increased risk of heart disease and diabetes

While the Keto diet is effective in controlling weight and blood sugar levels, there are concerns about its effects on heart health and glucose metabolism. Studies suggest that high-fat diets, such as the keto diet, can raise cholesterol levels, particularly LDL cholesterol, increasing the risk of cardiovascular disease. In addition, an unbalanced ketogenic diet may disrupt metabolic processes related to glucose metabolism, leading to an increased risk of developing diabetes.

Fatty liver

Long-term use of a ketogenic diet can lead to a condition in which the liver accumulates excess fat, known as fatty liver. If not properly intervened with, this can develop into inflammation or cirrhosis.

How does the body react to a lack of carbohydrates?

When the body is deprived of carbohydrate, it reacts in a way that provides it with the energy it needs to function. The first response is to switch metabolism to use glycogen stored in the liver and muscles. When these reserves are depleted, the body enters a state called ketosis. In this state, it begins to produce ketones from fatty acids as an alternative energy source for the brain and other organs that normally use glucose. As the body adapts to its new metabolic mode, it becomes more efficient at burning fat and producing ketones. At the same time, a lack of carbohydrates can lead to unwanted side effects such as fatigue, reduced physical performance and even long-term dangerous health effects such as ketoacidosis and heart disease. It is therefore important not to follow a low-carb diet for more than six months because of the risk of nutrient deficiencies.

Conclusion: Is Keto right for everyone?

Although the ketogenic diet can offer many health benefits, it is not suitable for everyone. People with metabolic disorders, lipid disorders, liver or kidney disease should consult their doctor before deciding to go on a keto diet. It is also important to follow the diet sensibly and ensure that the body is getting all the nutrients it needs. One should also be aware that analysing the composition of products, including their elimination, planning meals and constantly monitoring ketone levels in the body can be tedious for some people and may not work in the long term. The keto diet undoubtedly requires self-denial, discipline and meticulousness. It can be an effective way of losing weight, among other things, but the decision to follow it should be made individually after a thorough analysis of your health and your body’s needs.

Bilbiography