Common side effects of keto diet

Induction flu: Headaches, lethargy, nausea, confusion, brain fog, irritability

The most common side effect on low carb is often on day 2-4. The “induction flu”, so called as it can mimic flu-like symptoms.

Headaches are very common during this transition, as is feeling tired, lethargic and unmotivated. Nausea is also common. Finally, it’s common to feel irritable – perhaps most clearly experienced by the rest of your family.

These symptoms usually disappear by themselves within a few days and they can be avoided altogether. The main cause is usually dehydration and/or salt deficiency, caused by a temporarily increased urine production.

Get enough water and salt can treat these symptoms. Half teaspoon of salt with a glass of water can treat these symptoms within 15-30 minutes or you may drink bouillon or broth. Repeat it daily for one week is needed.

Make sure to get enough fat while you are on low carbohydrate diet as low fat level causes more fatigue and lethargy to your body.

Leg cramps

It is less common but once it happens it is painful and may be due to magnesium and increased urine excretion. So try to drink plenty of water and salt to maintain hydration status back to balance and to reduce losses of magnesium. Ask your doctor about magnesium supplements and add more carbs if you feel that precede steps don’t solve the problem.

Constipation

It is another side effect of keto diet and maybe due to low carb intake. To relieve this symptom try plenty of water with sodium; constipation maybe due to dehydration as the body absorb more water from colons. In addition eat more vegetables as they are rich in fibre. If steps dot make changes try milk and magnesia.

Bad breath

Acetone is a ketone body that is responsible for the keto-order of breath and this is a good thing about how your body is burning fat and how you are losing weight. This symptom may goes after 1-2 weeks. Body odour after sweating and exercise can be the same as breath. To avoid this problem which is not common in all people following keto-diet; you should drink a plenty of water and salt to avoid mouth dryness, always brush your tooth to avoid bacterial growth; use breath freshener and reducing ketosis by increasing carbs to 50-70 grams daily which slower the effect of low carbs diet or instead increase carbs intake while decreasing intermittent fasting.

Heart palpitations

It is common after first weeks of low carbs diet. And it is due to low fluid intake and decreased blood flow that increase the force of heart to pump more blood and regulate blood sugar. Continuous fluid and salt intake is necessary.

It is may be due to hormonal changes; if symptoms persist try magnesium supplements or increase slightly your carb intake to avoid serious problems.

Diabetes

Adjust your insulin intake while you are on low carbs diet as the need of insulin decrease. Taking same dose may increase heart palpitations.

High blood pressure

Decreased intake of blood pressure medications as low carbs diet lower blood pressure. Heart palpitations maybe a side effect of medications. Don’t forget to consult your doctor.

Reduced physical performance

In the first few weeks of low carbs diet your performance will decrease due to lack of fluids and salt so try large glass of water with half teaspoon of salt 30-60 minutes before exercise to improve performance. Transition from sugar-burner to fat-burner may result in decreased performance and result may last up to month. You can benefit from low carbs diet by increasing the time and intensity of our exercise as your ability to burn fat is much greater than before.

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Temporary hair loss

It is temporary loss within 3-6 months of low carbs diet and it is due to calories restriction. Don’t worry as baby hair will grow after months and the losses are minimal.

Stress and synchronized hair loss

Hair losses can be due to stress and others reasons like:

• Starvation including calorie-restricted diets and meal replacements

• Diseases

• Unusually demanding exercise

• Pregnancy

• Breast feeding

• Nutrient deficiencies

• Psychological stress

• Any big diet change

It’s possible to order blood tests for nutrient deficiencies, but unless you are on a vegetarian or vegan diet (with no supplements of iron, B12) it’s unlikely that they will show anything interesting.

Reducing stress level and adding more fat may help in minimizing hair losses even if the problem is temporary.

Potentially troubling cholesterol results

Elevations of LDL level above the normal can be serious problem especially heart disease. So if your lipid profile shows abnormal lipid test you may eat while you are hungry, focus on MUFA and PUFA and avoid unhealthy fat types, stop drinking your Bullet proof coffee that is rich in butter, coconut or MCT oil. When these steps don’t work try 50-100 grams of carbs to lower cholesterol level.

To statin or not to statin

Try to evaluate side effects of statins and if they worth the use because dietary changes may result in big reduction of cholesterol level

Low carb and alcohol tolerance

Once you are on low carbs diet you will need less amount of alcohol to become intoxicated. This is may be due to decreased ability of breaking down alcohol. Always avoid high alcohol intake while driving.

Gout and low carb

Low carb diet is moderate in meat and accompanied with low gout risk.

Sources:

https://www.dietdoctor.com/low-carb/side-effects

https://www.masteringdiabetes.org/ketosis-ketogenic-diets-misleading/