7 SIDE EFFECTS OF A KETO DIET AND WHAT TO DO ABOUT IT.

7 SIDE EFFECTS OF A KETO DIET

Do a quick search about diets that help you lose weight, and you’ll come across tons of them!  While some of them do work well, most others are merely just fad diets that do more harm than good.

You may have also come across the keto diet, and considering the fact that it has such good rapid weight loss results, you might be tempted to try it.

Not only that but most of what we see and hear from people has been positive.

But is it really worth the try? Are there any side effects associated with it? Keep reading to find out just that and more.

So, let’s get right to our list of side effects of a keto diet.

1-) LOW ENERGY LEVELS
This one’s probably the most commonly noticed side effect of the keto diet- fatigue, weakness and lethargy.

Many people, especially beginners to the keto diet, experience this side effect.

There are two main reasons behind it. One, the body is now learning to change its source of energy from carbs to fats. And two, it is facing calorie restriction.

WHAT TO DO:
Go slow-if you are sensitive and find your energy dipping, then decrease your daily carb intake more slowly to allow your body some time to adjust with less discomfort.
Decrease the amount of high intensity exercise at first, We explain this more in this post about whether or not you should exercise in ketosis.
2-) CONSTIPATION
Digestive complaints, particularly constipation, is another big side effect experienced by those who try the keto diet.

Since the keto diet involves restriction of certain foods, some people forget to include enough fiber from vegetables.

When our bodies don’t get enough fiber, it gives rise to issues such as bloating, gas and constipation.

WHAT TO DO:
Make sure you are drinking enough water. Add more low carb, high fiber vegetables and some nuts and seeds into your daily diet.
Check this post out on how to get more fiber when on a keto diet for more sources of keto fiber to consider.

RAPID WEIGHT LOSS & GAIN

While the initial weight loss associated with the keto diet can be quite impressive, studies have shown that a lot of times, people find it hard to stick to such a restrictive diet.

This seems to be true of most diets. However, the people I know on a keto diet have kept the weight off and enjoy their lifestyle.

  • WHAT TO DO.

It is my belief that this is a psychology of eating issue rather than the diet’s fault.

If you go into it thinking it is only temporary while you lose x number of pounds then you are setting yourself up for regaining the weight.

Conversely, if your goal is to get healthier with weight loss as a side effect of that, then it can be more permanent. Also, if you enjoy the foods you’re eating, are not stressing over it, and it fits well into your current lifestyle then that also lends to more permanent results.

The bottom line here is that if you go back to eating a bunch of carbs, you will likely regain the weight. The opposite is usually true as well. If you maintain this as a lifestyle likely you will keep it off.

Diets can be a very individual thing so it is important to find one that you can live with long term, that you choose good quality foods, and most of all, that you feel well!

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