8 Side Effects That May Be Perceived When Living on the Keto Diet

 8 Side Effects That May Be Perceived When Living on the Keto Diet

The term keto diet or high fat-low carbohydrate diet may already be very familiar to our ears. Many celebrities, athletes and other figures who undergo keto. But beforehand, first, understand how this diet works. You also need to understand ketosis or the process by which the body uses fat as fuel when the body needs an energy source from its usual source. Normally, the body gets energy fuel from glucose which is found in the form of carbohydrates. The energy source we get in the form of the main food or snacks.

"When there is a carbohydrate, the body will naturally burn it to be used as energy instead of using fat or body fat reserves," said Pamela Nisevich Bade MS, RD, CSSD, LD. However, when we eliminate carbohydrates from our diet, the body will begin to make fat as an energy-producing fuel. In this process, fat moves in the liver and processes ketones. These ketones are released into the bloodstream to be converted into energy. The idea that the body burns fat instead of glucose for energy is what triggers weight loss.

Seeing the success of people who undergo keto in losing weight might make you tempted to follow in his footsteps. However, there are some side effects of the keto diet on the body that you might not know about.

 1. Insulin level decreases

 In a normal diet, after consuming foods containing glucose, the body's insulin levels will increase. But not for those who follow the keto diet. "With lower insulin levels, it is believed that fatty acids will be more readily released from body fat tissue, freeing them up for fuel," said a chief scientific officer at EAS Sports Nutrition, Steve Hertzler, Ph.D., RD.

 2. More rarely hungry

 Protein and fat make us easily full. Because we increase protein consumption when undergoing keto, it will be easier for us to be full throughout the day. Hertzler said, the keto diet also has a role to suppress appetite. That is caused by an increase in ketone production which is known to be able to suppress appetite in the middle part of the human brain.

3. Feeling sick

 Keto can also have some unpleasant side effects. One of them is the keto flu. These symptoms usually appear in the early days of someone undergoing keto because the body is adjusting to consuming fewer carbohydrates. Some common complaints include headaches, nausea, blurred vision, muscle cramps, to fatigue. These symptoms can last up to one week. However, there are several ways you can do to ease the pain. For example, drinking plenty of water and getting enough sleep will help relieve symptoms of fatigue and muscle cramps.

4. Bad breath

 You may also experience bad breath. However, according to Hertzler, not everyone experiences it. This happens because one of the ketones produced by the body in the liver is acetone. Acetone is what causes breath odor.

5. Difficulty defecating

 If you are not good at regulating your intake of fiber and other nutrients in a sufficient amount, you may experience digestive problems during the keto diet. So, try adding a low carbohydrate fiber supplement to alleviate the Pekala.

6. Slow body performance

 When you adopt this diet, you may feel a little tired, but when your body has adapted you will no longer have problems when undergoing strength training. At the beginning of undergoing keto, you may need to avoid various strenuous exercises, especially if you feel very tired and weak. However, after your body is accustomed to ketosis, your performance may improve. "Many athletes find intensive exercise to be better and the increase in body composition according to them is a commensurate effect obtained from the weeks of their struggle," said Bade.

7. Sugar cravings

 Bariatric Surgeon from California, Dr. Brian Quebbemann said, cutting carbohydrates means we naturally eliminate sugars, both natural and additional. So, if you are a sweet food lover, get ready for that condition.  However, this varies from person to person because those who are not fans of high-sugar foods may not experience sweet food cravings.

8. Kidney stones

 Some doctors believe that following a high-fat diet can cause kidney stones. In fact, research shows that children who take the keto diet to treat epilepsy have a higher kidney stone ratio. Even so, not every doctor believes the keto diet is the cause. Urologist from the University of California, Dr. Thomas Chi said, eating meat with large amounts and lack of drinking can cause some people to develop kidney stones.

 These symptoms are not experienced by everyone. So, if you are interested in trying the keto diet, try and see what your body feels. However, this diet is very strict and difficult to follow. Not to mention, there is no research that indicates the impact of keto on general health or the risk of long-term heart disease. If you try and judge that diet is not right for you, make sure not to go back to the old diet directly. Bade suggested to slowly restore the amount of carbohydrate intake and not immediately return to old conditions or you will experience weight gain.

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