This archive report was first published on 10 July 2019.
What is the Ketogenic Diet? ¶
The ketogenic diet, or keto diet, is a low-carb, high-fat diet that has gained popularity among athletes and individuals seeking rapid weight loss. But what happens to your body when you switch to a ketogenic state?
On a normal diet, your body is fueled by glucose in the form of carbs, which can be found in flour, grains, vegetables, legumes, dairy products, and fruits. However, when you remove carbs from your diet, your body turns to fat as an energy source instead. In this process, fat travels to the liver and is used to make ketones, an acid, which are released into the bloodstream and converted into energy.
Side Effects of Ketosis ¶
1. Insulin Levels Drop ¶
When you're in ketosis, your insulin levels plummet, says Steve Hertzler, PhD, RD, and chief scientific officer at EAS Sports Nutrition. With the lower insulin levels, it's believed that the fatty acids are more readily released from the body's fat tissue, freeing them up to be used for fuel.
2. Reduced Hunger ¶
Protein is incredibly filling, and because you're increasing your protein consumption on the keto diet, you're bound to feel more satiated during the day. The elevated production of ketones is thought to suppress the appetite centers in the brain, says Hertzler.
3. The 'Keto Flu' ¶
Keto can have a few unfortunate side effects, one of which is known as the 'Keto Flu.' Symptoms typically pop up in the first few days as your body gets accustomed to eating fewer carbs. Common complaints include headaches, nausea, fogginess, muscle cramping, and fatigue.
4. Bad Breath ¶
Be warned — you might need to carry breath mints. Some people may or may not have a change in breath odor on the ketogenic diet, says Hertzler. Why? One of the ketone bodies that is produced in the liver is acetone – and it carries an odor.
5. Constipation ¶
If you're not mindful of getting enough fiber and other nutrients, you might experience some digestive discomfort during the keto diet. Keto dieters often cite constipation as a common experience, which is due to lower fiber intake, says Hertzler.
6. Fatigue ¶
While you're adapting to the diet, you might feel a bit fatigued, but once your body has adapted, you'll have no issues cranking through a strength session, says Pamela Nisevich Bede MS, RD, CSSD, LD. You may want to avoid a ton of exercise in the beginning if you're feeling especially achy and weak.
7. Sugar Cravings ¶
Cutting carbs means you'll naturally eliminate both natural and added sugars. Be prepared to experience some major hankerings for the sweet stuff, says Dr. Brian Quebbemann, M.D., a bariatric surgeon based in California.
8. Kidney Stones ¶
Some doctors believe following high-fat diets may cause some people to experience kidney stones. In fact, research shows that children who follow keto to manage their epilepsy had higher rates of kidney stones. However, not every medical professional believes the diet itself is to blame.
These symptoms don't affect everyone, so if you're interested in trying the keto diet, give it a shot and see how you feel. However, the diet is restrictive and can be difficult to follow. Plus, there's no research indicating how keto impacts your overall health or risk of heart disease long-term.
