The ketogenic diet, also known as the keto diet, is one of the most popular diet trends these days.
Whether you are trying to lose weight or just trying to stay fit, the low-carb and high-fat diet has proven to be quite effective and famous among the masses.
It is true and even science says that keto diet can help to lower the number on your scale. But it is also a reality that this diet is always accompanied by some weird side-effects, which you might not be aware of.
So, before you consider following this diet, here are 5 common side effects of a keto diet that you must know:
1. You may suffer from keto flu
Some people fall sick as soon as they start this diet trend. They may experience gastrointestinal distress, headache, and weakness. All these are symptoms of “Keto flu”. The flu is generally caused because your body starts using fat instead of carbs for producing energy. Studies suggest that about 25 percent of people who try the keto diet experience these symptoms. But there is nothing to worry about as keto flu goes away after a week as soon as your body adapts to the changes.
2. Your initial weight could come back
A keto diet may help to lower your weight quickly in the beginning, but most of the time this weight comes back. This happens because carbs hold more water as compared to protein and fat. So, when you switch to the low-carb keto diet, you lose all the water weight instantly. The weight you lose initially is mostly water weight that comes back after a few days.
3. You may feel constipated
When following a keto diet, you might find yourself running to the loo more than often. You may feel constipated due to lack of fiber consumption, which happens due to fewer carbs intake. Irregularity of the bowel movement is a common side-effect of a low-carb eating plan. To ensure easy bowel movement, eat some fiber from keto-friendly foods like avocado and nuts.
4. You might have a keto breath
When you follow a keto diet, your body goes into ketosis and start producing by-products called ketones. Your body also produces a chemical called acetone, which is generally found in nail polish remover. The molecule of acetone is so small that it passes through the lungs and you exhale them while breathing. This results in “keto breath”. You might have a metallic taste in your mouth, but it goes away after a few weeks.
5. You may feel thirsty all the time
You might genuinely feel parched while you are on the keto diet. This is because you excrete all the extra water from the body, which will make you feel thirsty all the time. So, try to drink more water to ensure that you are not dehydrated.
