“The 7 Side Effects of the Keto Diet You Need to Know”

1. Reduced Athletic Performance

The third side effect of the keti diet is that it can reduce your body’s athletic performance. In a recent study in the Journal of Sports Medicine and Physical Fitness, it was found that participants who cycled and ran at a high intensity experienced reduced performance after four days on a ketogenic diet, compared to other participants who spent four days on exercise and a high-carb diet. .

2. Ketoacidosis

The fourth side effect of the keto diet is ketoacidosis. If you have type 1 or type 2 diabetes, then you should not follow the keto diet unless you have your doctor’s approval and close supervision. Ketosis can actually help people with hyperglycemia, but you need to be very careful about your blood sugar and check your glucose level several times a day.

3. The Weight Returns

The fifth side effect of the keto diet is the return of weight. Because the keto diet is so restrictive, health experts say it’s not the right plan to follow long-term. The keto diet is best followed for 30 to 90 days, followed by a more sustainable diet plan.

4. Reduced muscle mass and decreased metabolism

The next side effect of the keto diet is reduced muscle mass and decreased metabolism. Another consequence of keto-related weight changes is loss of muscle mass, especially if you eat more fat than protein.

While you might appear to be losing weight while on the keto diet, most of what you’re losing is actually muscle mass. Since muscle burns more calories than fat, it will affect the metabolic process.

5. Flu Keto

The first side effect of the keto diet is the keto flu. When entering a period of ketosis, many people on the keto diet will experience what is known as the keto flu, as reported by Kristen Kizer, RD, a nutritionist at the Houston Methodist Medical Center in health.com.

The keto flu causes vomiting, indigestion, fatigue, and lethargy. However, the keto flu usually clears up after a few days. It is estimated that about 25% of people trying the keto diet experience this symptom.

6. Diarrhea

The second side effect of the keto diet is diarrhea. Diarrhea is a common side effect that will strike when you are on this diet. This condition occurs because the gallbladder, an organ that produces bile to help break down fats in food, feels “overwhelmed”.

7. Risk of Heart Disease and Diabetes

The last side effect of the keto diet is an increased risk of heart disease and diabetes. Done right, the keto diet includes lots of vegetables and lean animal protein sources.

So many health professionals are concerned about people on the ketogenic diet, especially those who try it without the guidance of a doctor or nutritionist.

A study of 25,000 people presented at the European Society of Cardiology Congress in Munich showed that people on a low-carb diet had the highest risk of death from cancer, cardiovascular conditions and all other causes.