Is Ketosis Safe and Does It Have Side Effects?
A ketogenic diet induces a state called ketosis. This is different from ketoacidosis, a serious condition that can occur when a person is unable to control diabetes.
Ketosis is a natural metabolic condition that can be beneficial for weight loss.
It can also have therapeutic effects for epilepsy, type 2 diabetes, and other chronic patients.
Ketosis is probably safe for most people, especially if they follow it under the supervision of a doctor.
However, it can have some negative effects, especially in the beginning. It’s also unclear how the ketogenic diet can affect the body in the long run.
An overview of ketosis
First, we need to understand what ketosis is.
Ketosis is a natural part of metabolism. This occurs when your carbohydrate intake is too low (such as on a ketogenic diet) or when you haven’t eaten for a long time.
When this happens, insulin levels drop and the body releases fat to provide energy. This fat then enters the liver, which converts some of it into ketones.
During ketosis, many parts of your body are burning ketones for energy instead of just carbohydrates. This includes your brain and muscles.
But the body and brain need some time to “adjust” to burning fat and ketones instead of carbohydrates.
During this adaptation, you may experience some temporary side effects.
SUMMARY:
In ketosis, some parts of the body and brain use ketones for fuel instead of carbohydrates. It may take some time to adjust to your body.
Low carb / ketogenic Flu
At the beginning of ketosis, you may experience a variety of negative symptoms.
People often call them “low carb flu” or “keto flu” because they are similar to the symptoms of the flu.
These may include:
- Headache
- Fatigue
- Brain fog
- Increased appetite
- Bad dream
- Nausea
- Decreased physical performance.
These issues can discourage people from following a ketogenic diet before beginning to consider the benefits.
However, the “low carb flu” usually goes away within a few days.
SUMMARY:
A set of “low carb flu” or “keto flu” symptoms that can occur in the early stages of ketosis. While this can cause some people to stop dieting, it usually ends in no time.
Bad breath is also common
One of the most common side effects of ketosis is bad breath, which is often the result and is described as something sweet.
It is acetone, a ketone that is a by-product of fat metabolism.
Acetone levels in your blood rise during ketosis and your body releases something through your breath.
Occasional sweating and urination can also cause an acetone odor.
Acetone has a tasty smell: it is a chemical that removes nail polish from its pungent smell.
For most people, this unusual smell will go away in a few weeks.
SUMMARY:
In ketosis, your breath, sweat, and urine can smell like acetone. This ketone is produced from fat in the liver and is increased on the ketogenic diet.
Leg muscles can cramp
Ketosis can cause foot obstruction in some people. These can be painful and can be a sign that you need to drink more water.
Leg cramps in ketosis are usually the result of dehydration and mineral depletion. This is because ketosis reduces the weight of the water.
Glycogen, the storage form of glucose in muscles and the liver, binds to water.
You will be inactive when you reduce your carbohydrate intake. This is one of the main reasons that people lose weight quickly in the first week of a very low-carb diet.
It is important to continue drinking plenty of water to reduce dehydration, changes in electrolyte balance, and reduce the risk of kidney problems.
SUMMARY:
Some people may experience muscle cramps in ketosis. Water and mineral deficiency increases the risk of foot obstruction.
Ketosis can cause digestive problems
Changes in diet can sometimes lead to digestive problems.
This is also true of the ketogenic diet and is a common side effect of the onset of constipation.
This is mainly because you are not getting enough fiber and not drinking enough fluids.
Some people may have diarrhea, but it is less common.
If switching to a ketogenic diet dramatically changes your eating habits, you are more likely to have digestive symptoms.
However, digestive problems usually disappear within a few weeks.
SUMMARY:
Constipation is a very common side effect of ketosis. Some people may also have diarrhea.
Improved heart rate
Some people also experience increased heart rate as a side effect of ketosis.
It is also known as heart palpitations or a racing heart. This can happen in the first few weeks of the ketogenic diet.
A common cause of dehydration is low salt intake. Drinking plenty of coffee can also contribute to this.
If the problem doesn’t go away, you may need to increase your carbohydrate intake.
SUMMARY:
A ketogenic diet can increase heart rate in some people but staying hydrated can help increase your salt intake.
Other side effects of ketosis
Other less common side effects may include:
Ketoacidosis. Some cases of ketoacidosis (a serious condition that occurs in diabetes that is not managed properly) have been reported in breastfeeding women, probably due to a very low carbohydrate diet. However, it is rare.
kidney stones. Although are rare, some children with epilepsy develop kidney stones on a ketogenic diet. Experts recommend regular monitoring of kidney function while following the diet.
Improved cholesterol levels. Some people raise total and LDL (bad) cholesterol levels.
Fatty liver. It can develop if you follow a diet for a long time.
Hypoglycemia. If you use medications to control blood sugar levels, talk to a doctor before starting a diet, as the dose may need to be adjusted.
Some of the negative effects such as dehydration and low blood sugar can be seen in emergency room visits.
The ketogenic diet is not suitable for people with different conditions:
- Pancreas
- Liver dysfunction
- Carnitine deficiency
- Porphyria
- Disorders that affect your body fat processing
SUMMARY:
Less common side effects include kidney stones, high cholesterol levels.
How to reduce potential side effects
Here’s how to reduce the potential side effects of ketosis:
Drink plenty of water. Drink at least 68 ounces (2 liters) of water a day. A significant amount of water is damaged in ketosis, especially in the beginning.
Get enough salt. When carbohydrate intake is low, the body emits large amounts of sodium. Ask your doctor if you should add salt to your diet.
Increase your mineral intake. Foods high in magnesium and potassium help relieve leg cramps.
Avoid intense exercise. Draw from the middle level of exercise for the first or two weeks.
Try a low carb diet first. This can help you reduce your sugar intake in moderation before switching to a ketogenic (very low carb) diet.
Eat fiber. A low carbohydrate diet is not a sugary diet. Ketosis usually starts when your carbohydrate intake is less than 50 grams per day. Eat high-fiber foods with nuts, seeds, berries, and low-carb vegetables.
SUMMARY:
There are several ways to reduce the negative symptoms of ketosis. This includes drinking enough water and eating foods rich in fiber and minerals.
Ketosis is healthy and safe but it is not for everyone.
A ketogenic diet can benefit some people, such as children with obesity or type 2 diabetes and epilepsy.
However, it can cause some side effects, such as “low carb flu,” leg cramps, bad breath, and digestive problems, especially in the first few days or weeks.
Experts also note that the diet can help you lose weight in the short term, the weight can return when you stop the diet. Many people fail to follow a diet.
Finally, the ketogenic diet may not be right for everyone. Some people feel significant benefits, while others feel better and perform better on a high-carbohydrate diet.
People who are considering a ketogenic diet should first talk to a healthcare provider who can help them decide if it is a good option for them.
Any treatment professional can help you follow a safe diet to reduce the risk of adverse effects.
SUMMARY:
A ketogenic diet may be safe and helpful for some people but you should consult your doctor before starting this diet.
