diabetestalk.net

Ketosis Side Effects

Of The Keto Diet?

Of The Keto Diet?

There are many awesome benefits that come with adopting a low-carb ketogenic diet, such as weight loss, decreased cravings and even possibly reduce disease risks. With that being said, it’s also good to talk about possible ketosis side-effects when ingesting these specific ketone supplements, so you know fully what to expect when you get started on this mission. If you’ve already heard about some of the side-effects that come with this special diet and are starting to freak out, don’t panic. We’re going to break down everything you need to know when it comes to what your body will experience when using these supplements for the first time. It’s important to remember, not everyone experiences side-effects when starting a ketogenic diet and thankfully, the symptoms are all very temporary and it can pass very quickly. It varies with the individual, but just to make sure all your bases are covered, we’re going to break down each possible side effect that you could possibly experience. 1. Flu Symptoms Within the first 2-4 days of beginning this diet, a common side-effect is known as the “ketosis flu” or “induction flu” because it mimics the symptoms of the actual flu. This means you might experience: Headaches Lethargy Lack of motivation Brain fog or confusion Irritability​ Although these symptoms typically go away completely within a few days, they are also completely avoidable if you stay very hydrated and increase your salt intake and like always, be sure you're eating enough fat. 2. Dizzyness & Drowsiness​ As you start dumping water, you'll lose minerals such as salt, potassium and magnesium. Having lower levels of these minerals will make you tired, lightheaded or dizzy. You may also experience muscle cramps, headaches and skin itchiness. Fatigue Continue reading >>

Ketogenic Diet Side Effects

Ketogenic Diet Side Effects

Although the adverse effects related to the ketogenic diet are generally less serve than those of anticonvulsant medications used to treat epilepsy, individuals following the diet may experience a number of undesirable effects. Short-Term Side Effects There are several short-term side effects that are most evident at the beginning of therapy, particularly when patients commence the diet with an initial fast. Hypoglycemia is a common side effect in this instance, and noticeable signs may include: Excessive thirst Frequent urination Fatigue Hunger Confusion, anxiety and/or irritability Tachycardia Lightheadedness and shakiness Sweating and chills Additionally, patients may also experience some constipation and low-grade acidosis. These effects tend to improve when the diet is continued, as the body adapts to the new diet and adjust the ways in which it sources energy. Alteration in Blood Composition As a result of the changes in dietary consumption and the body’s adaptive mechanisms to cope with the reduced carbohydrate intake, there are several changes in the blood composition of individuals following the ketogenic diet. In particular, the levels of lipids and cholesterol in the blood are commonly higher than what is considered to be normal. More than 60% of patients have raised lipid levels and more than 30% have high levels of cholesterol. If these changes are profound and there is some concern about the health of the child, slight changes to the diet can be made for the individual patient. For example, saturated fat sources can be substituted for polyunsaturated fats. In some cases, it may be necessary to lower the ketogenic ratio and reduce the proportion of fat to carbohydrate and protein in the diet. Long-Term Effects When the ketogenic diet is continued for exte Continue reading >>

Weight Loss

Weight Loss

Results Weight loss Most people can lose weight if they restrict the number of calories consumed and increase physical activity levels. To lose 1 to 1.5 pounds (0.5 to 0.7 kilogram) a week, you need to reduce your daily calories by 500 to 750 calories. Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets. But most studies have found that at 12 or 24 months, the benefits of a low-carb diet are not very large. A 2015 review found that higher protein, low-carbohydrate diets may offer a slight advantage in terms of weight loss and loss of fat mass compared with a normal protein diet. Cutting calories and carbs may not be the only reason for the weight loss. Some studies show that you may shed some weight because the extra protein and fat keeps you feeling full longer, which helps you eat less. Other health benefits Low-carb diets may help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for cardiovascular disease and diabetes. Most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily. Low-carb diets may improve high-density lipoprotein (HDL) cholesterol and triglyceride values slightly more than do moderate-carb diets. That may be due not only to how many carbs you eat but also to the quality of your other food choices. Lean protein (fish, poultry, legumes), healthy fats (monounsaturated and polyunsaturated) and unprocessed carbs — such as whole grains, legumes, vegetables, fruits and low-fat dairy products — are generally healthier choices. A report from the Ame Continue reading >>

Low Carb Diet Side Effects

Low Carb Diet Side Effects

Low carb diet side effects are manageable if you understand why they happen and how to minimize them. Understanding your physical reactions will help you avoid the worst of the symptoms, and keep you from quitting before you get out of the chute, so to speak. After several weeks, these side effects will subside as you become "keto-adapted" and able to burn fat instead of glucose for fuel. The list below includes the most common low carb diet side effects, and I've included tips on how to handle them. The only caveat is that you have no contraindicated health conditions. I have detailed here who should NOT follow a ketogenic diet. Frequent Urination After the first day or so, you'll notice that you are in the bathroom urinating more often. Your body is burning up the extra glycogen (stored glucose) in your liver and muscles. Breaking down glycogen releases a lot of water. As your carb intake and glycogen stores drop, your kidneys will start dumping this excess water. In addition, as your circulating insulin levels drop, your kidneys start excreting excess sodium, which will also cause more frequent urination. (see this reference). Fatigue and Dizziness As you start dumping water, you'll lose minerals such as salt, potassium and magnesium as well. Having lower levels of these minerals will make you very, very tired, lightheaded or dizzy, give you muscle cramps, and headaches. You may also experience skin itchiness. Fatigue and dizziness are the most common of the low carb diet side effects, and they can be avoided for the most part by making sure you stay ahead of mineral loss. You can counteract mineral losses by eating more salt or sipping salty broth throughout the day, and eating potassium rich foods. (Dairy foods, green leafy vegetables and avocados are high in potas Continue reading >>

Side Effects Of A Ketogenic Diet

Side Effects Of A Ketogenic Diet

Tweet Like any significant change to your diet, when starting a ketogenic diet, it is normal to experience one or more side effects as the body adapts to a new way of eating. When going on a ketogenic diet, the body has to switch its fuel source from the glucose in carbohydrate to using its own fat stores, and this can lead to experiencing some of the following side effects: Loss of salts Keto-flu Changes in bowel habits Leg cramps Bad breath Loss of energy Usually these side effects are temporary and can usually be remedied. Loss of salts There are some changes with fluid balance that can typically occur within the first couple of weeks of a ketogenic diet. This happens as the body uses up its stored sugar (glycogen) which releases water into the blood that gets passed out of the body through urine. As fluid is passed out of the body, salts in the body can get depleted too. As a result, you may experience a loss of fluid and salts as you move into and maintain ketosis. Make sure you keep yourself hydrated through the day. Water is the best drink for hydration but tea and coffee are also fine as long as they’re not very milky. Ensure you have enough salt as this can prevent side effects such as headaches and wooziness. You are free to add sea salt to your food and can take salts by drinking vegetable or bone broths and bouillons too. Potassium and magnesium are other important salts. As long as you are eating healthy, natural foods (such as nuts, meat, fish, dairy and a range of vegetables), you shouldn’t have a problem getting enough magnesium and potassium. Keto-flu The first few weeks of transitioning to a ketogenic diet can be challenging for some people. Whereas others adapt to it more easily. Your body may be used to relying mainly on glucose for energy and so Continue reading >>

First Week: Top 3 Keto Conundrums

First Week: Top 3 Keto Conundrums

The low carb lifestyle is known to sculpt some serious fat off your body. Many followers of the keto diet experience rapid weight loss, low hunger levels, and good energy levels. Since you cut out most of the high sugar foods, controlling your calories becomes a breeze. Sounds like an easy plan to success, right? Those who joined the ketogenic army can attest that the early weight loss comes with a toll. The first week of low carb living can be daunting, both mentally and physically. As your brain and body are adapting to a life without glucose, you may become outright miserable. Don’t go shoving cake down your neck just yet – the misery passes. To have an idea what you’ll go through, check out these common side effects that most go through when switching to a keto diet. Usually they only last for the first few days to a week, but preparing yourself for what might come will always help. Mental and Physical Fogginess The first major sign – coming 2 or 3 days into your ketogenic transition – will be the fogginess. You’re brain likes to take it easy and it if had a choice, would run on only glucose. As your body is switching from glucose to ketones as its main source of energy, your body will continue to burn the last stores of glycogen. This results in a foggy haze that might make it hard to concentrate. You might find yourself staring into space or feeling lethargic, but have no fear – it will pass. Headaches might pound at your door, nausea can pit in your stomach, muscle cramps can ruin your day and irritability can spark arguments, but knowing this can help you plan. Switch your diet in the middle of the week, so you will have the weekend to fully rest and recover from your transition. What we suggest is to go super low carb for the first week, which mea Continue reading >>

Long-term Effects Of A Ketogenic Diet In Obese Patients

Long-term Effects Of A Ketogenic Diet In Obese Patients

Go to: Abstract Although various studies have examined the short-term effects of a ketogenic diet in reducing weight in obese patients, its long-term effects on various physical and biochemical parameters are not known. To determine the effects of a 24-week ketogenic diet (consisting of 30 g carbohydrate, 1 g/kg body weight protein, 20% saturated fat, and 80% polyunsaturated and monounsaturated fat) in obese patients. In the present study, 83 obese patients (39 men and 44 women) with a body mass index greater than 35 kg/m2, and high glucose and cholesterol levels were selected. The body weight, body mass index, total cholesterol, low density lipoprotein (LDL) cholesterol, high density lipoprotein (HDL) cholesterol, triglycerides, fasting blood sugar, urea and creatinine levels were determined before and after the administration of the ketogenic diet. Changes in these parameters were monitored after eight, 16 and 24 weeks of treatment. The weight and body mass index of the patients decreased significantly (P<0.0001). The level of total cholesterol decreased from week 1 to week 24. HDL cholesterol levels significantly increased, whereas LDL cholesterol levels significantly decreased after treatment. The level of triglycerides decreased significantly following 24 weeks of treatment. The level of blood glucose significantly decreased. The changes in the level of urea and creatinine were not statistically significant. The present study shows the beneficial effects of a long-term ketogenic diet. It significantly reduced the body weight and body mass index of the patients. Furthermore, it decreased the level of triglycerides, LDL cholesterol and blood glucose, and increased the level of HDL cholesterol. Administering a ketogenic diet for a relatively longer period of time did Continue reading >>

5 Common Keto Challenges—and How To Overcome Them

5 Common Keto Challenges—and How To Overcome Them

The transition from a high-carb diet to one that’s built around healthy fats can trigger some side effects. Here’s how to dissipate them. Unsplash/Eduardo Roda-Lopes The transition from a high-carb diet to one that’s built around healthy fats can trigger some side effects. Here’s how to dissipate them. Unsplash/Eduardo Roda-Lopes In the age of the “obesity epidemic,” more research than ever is focused on determining safe, effective, and long-lasting ways to help prevent or reverse unhealthy weight gain. And studies have found that one possible solution is following a very-low carbohydrate diet called the ketogenic diet. The keto diet drastically reduces the body’s supply of glucose—which is typically obtained from eating carbohydrate-heavy foods like grains and sugar—instead forcing the body to use fat for energy. That may sound similar to other low-carb diets, but there is one key keto distinction: Instead of a focus on lots of protein, the keto diet emphasizes healthy fats, mostly from keto-approved foods like coconut or olive oil, butter, meat, avocado, and eggs. For this reason, the keto diet doesn’t just help with weight loss. It’s also been shown to reduce the risk for diabetes or heart disease, protect against certain neurological disorders, and improve cognitive function. But that doesn’t mean that adopting the keto diet will be all smooth sailing, either. For many, the transition from a high-carb diet to one that’s built around healthy fats and plenty of vegetables can trigger some side effects. If you’re considering adopting the keto diet to help improve your overall health, be advised that you may run into one or more of the following challenges. The good news, however, is that most of these will very likely dissipate within severa Continue reading >>

Common Ketosis Side Effects And Treatments

Common Ketosis Side Effects And Treatments

There are many awesome benefits with come with adopting a low-carb ketogenic diet, such as weight loss, decreased cravings, and even possibly reduce diseases risks. That being said, it’s also good to talk about possible ketosis side effects so you know fully what to expect as you start this new health journey. Not everyone experiences side effects when starting a ketogenic diet, and thankfully, those who do don’t usually experience them for very long. It varies with the individual, but just to make sure all your bases are covered, we’re going to breaking down each possible side effect and go over ways to manage and alleviate them if needed. KETOSIS SIDE EFFECT 1 – Frequent Urination As your body burns through the stored glucose in your liver and muscles within the first day or two of starting a ketogenic diet, you’ll be releasing a lot of water in the process. Plus, your kidneys will start excreting excess sodium as the levels of your circulating insulin drop. Basically, you might notice yourself needing to pee more often throughout the day. But no worries; this side effect of ketosis takes care of itself once your body adjusts and is no longer burning through the extra glycogen. KETOSIS SIDE EFFECT 2 – Dizziness and Drowsiness As the body is getting rid of this excess water, it will also be eliminating minerals like potassium, magnesium, and sodium too. This can make you feel dizzy, lightheaded, and fatigued. Thankfully, this is also very avoidable; all it takes is a little preparation beforehand. Focus on eating foods that are rich in potassium, such as: Leafy greens (aim for at least two cups each day!) Broccoli Dairy Meat, poultry, and fish Avocados Add salt to your foods or use salty broth when cooking too. You can also dissolve about a teaspoon of regu Continue reading >>

10 Side Effects Of Ketosis: The Pitfalls Of A Keto Diet

10 Side Effects Of Ketosis: The Pitfalls Of A Keto Diet

A low-carb, high-fat diet takes your body to a state of ketosis, when it burns fat for energy. Result is you lose weight fast, but mostly by dehydration. As this diet robs you of several vital nutrients, you suffer from constipation, headache, bone erosion, leg cramps, and even disrupted menses. Kidney stones may also be formed due to a rising acidity of the blood. When you follow a diet which drastically restricts the amount of carbs you consume, you will not have enough glucose in your blood to fuel your body. In this situation, your body turns to fats for energy. When your fats are broken down, small molecules called ketone bodies are produced, which act as an alternative source of energy. This condition is known as ketosis, and it is a natural state your body goes into. Since your brain requires a constant supply of energy, it would shut down if your body did not produce this alternative fuel source, but it cannot run on ketones forever. Low-carb diets or ketogenic diets, which help your body get into the state of ketosis, help you lose weight quickly but can adversely affect your overall health. 1. Fatigue When your body is in a state of ketosis, you will experience fatigue as your body has to adjust to using an alternative source of energy apart from glucose. If you work out, your workout routine can suffer. Make sure to consume lots of water and salts when on this diet to fight fatigue and lethargy. 2. Headaches And Anxiety You can experience splitting headaches within a few days when you follow a ketogenic diet. Your brain preferably wants to run on glucose; so it burns the last stores of glucose before switching to ketones for energy. You can feel anxious and find it difficult to concentrate as your brain adjusts to using this alternative energy source. 3. Bad Continue reading >>

Is Ketosis Safe And Does It Have Side Effects?

Is Ketosis Safe And Does It Have Side Effects?

Some people think that ketosis is extremely dangerous. However, they might be confusing ketosis with ketoacidosis, which is completely different. While ketoacidosis is a serious condition caused by uncontrolled diabetes, ketosis is a natural metabolic state. In fact, ketosis and ketogenic diets have been studied extensively and shown to have major benefits for weight loss (1, 2). Ketogenic diets have also been shown to have therapeutic effects in epilepsy, type 2 diabetes and several other chronic conditions (3, 4, 5, 6). Ketosis is generally considered to be safe for most people. However, it may lead to a few side effects, especially in the beginning. First, it's necessary to understand what ketosis is. Ketosis is a natural part of metabolism. It happens either when carbohydrate intake is very low (such as on a ketogenic diet), or when you haven't eaten for a long time. Both of these lead to reduced insulin levels, which causes a lot of fat to be released from your fat cells. When this happens, the liver gets flooded with fat, which turns a large part of it into ketones. During ketosis, many parts of your body are burning ketones for energy instead of carbs. This includes a large part of the brain. However, this doesn't happen instantly. It takes your body and brain some time to "adapt" to burning fat and ketones instead of carbs. During this adaptation phase, you may experience some temporary side effects. These are generally referred to as the "low-carb flu" or "keto flu." In ketosis, parts of the body and brain use ketones for fuel instead of carbs. It can take some time for your body to adapt to this. In the beginning of ketosis, you may experience a range of negative symptoms. They are often referred to as "low-carb flu" or "keto flu" because they resemble symptom Continue reading >>

Low-carb Side Effects & How To Cure Them

Low-carb Side Effects & How To Cure Them

Are you struggling while starting out on a low-carb or keto diet? Do you get headaches, leg cramps, constipation or any of the other more common side effects? Use the information on this page to avoid them – and feel great while losing weight. The main solution to most common problems when starting low carb is to increase the intake of water and salt. It’s even better to do it preventatively during the first week. If you do, you’ll most likely not experience any of these problems, or they’ll only be minor. Use one of the shortcuts below for specific problems – or just continue reading for all of them. Top 6 common problems when starting Less common issues on low carb Low-carb myths Leg cramps Leg cramps are not uncommon when starting a strict low-carb diet. It’s usually a minor issue if it occurs, but it can sometimes be painful. It’s a side effect of the loss of minerals, specifically magnesium, due to increased urination. Here’s how to avoid it: Drink plenty of fluid and get enough salt. This may reduce loss of magnesium and help prevent leg cramps. If needed, supplement with magnesium. Here’s a suggested dosage from the book The Art and Science of Low Carbohydrate Living by Drs. Jeff Volek and Stephen Phinney: Take 3 slow-release magnesium tablets like Slow-Mag or Mag 64 a day for 20 days, then continue taking 1 tablet a day afterwards. If the steps above are not enough and the problem is bothersome, consider increasing your carb intake somewhat. This should eliminate the problem. The more carbs you eat though, the weaker the impact of the low-carb diet. Bad breath On a strict low-carb diet some people experience a characteristic smell from their breath, a fruity smell that often remind people of nail polish remover. The smell is from acetone, a ket Continue reading >>

Adverse Reactions To Ketogenic Diets: Caution Advised

Adverse Reactions To Ketogenic Diets: Caution Advised

As the ketogenic diet gains popularity, it’s important to have a balanced discussion regarding the merits of this diet. Let me emphasize right out of the gate that this is not a diet without merits (excuse the double negative); in fact, it has significant therapeutic potential for some clinical pathologies. However, it is also a diet with inherent risk, as evidenced by the extensive list of adverse reactions reported in the scientific literature—and this has not yet been a thorough enough part of the public discussion on ketogenic diets. The AIP Lecture Series is a 6-week video-based, self-directed online course that will teach you the scientific foundation for the diet and lifestyle tenets of the Autoimmune Protocol. This is the first of a series of articles discussing various facets of a ketogenic diet with an inclination toward balancing the discussion of the pros and cons of this high-fat, low-carb, low/moderate-protein diet. My interest in this topic stems from concerns I have over its general applicability and safety, simultaneous with its growing popularity. I feel a moral and social obligation to share what I understand of these diets, from my perspective as a medical researcher. The dangers of a ketogenic diet was, in fact, the topic of my keynote presentation at Paleo F(x) this year (links to video will be provided once available). This series of articles will share the extensive research that I did in preparation for this presentation, including all of the topics covered during my talk as well as several topics that I didn’t have time to discuss (also see the free PDF Literature Review at the bottom of this post). For every anecdotal story of someone who has regained their health with a ketogenic diet, there’s a counterpoint story of someone who derai Continue reading >>

7 Most Common Ketosis Side Effects And Solutions

7 Most Common Ketosis Side Effects And Solutions

The ketogenic diet is a high-fat, low-carbohydrate, and moderate-protein diet that has been proved to be an effective treatment among patients with epileptic conditions, such as glucose transporter 1 deficiency, pyruvate dehydrogenase deficiency, tuberous sclerosis complex, Rett syndrome, Dravet syndrome, and specific mitochondrial disorders (1, 2). Keto diet is also associated with reduced body weight and insulin resistance, thus it can be beneficial with obesity and diabetes type 2 patients (3). There are also many major benefits of ketogenic diet such as improving cardiovascular health, brain function, and having therapeutic effects in several other chronic conditions. What you should be aware of is the difference between ketosis and ketoacidosis because they are two very different things. Ketosis is a natural metabolic state whereas ketoacidosis, also known as diabetic ketoacidosis (DKA), is a dangerous condition in people with diabetes. Nonetheless, keto diets are also related with some adverse effects, most of them are temporary side effects and easily treated. Here we have a list of negative side effects of ketogenic diet, mostly occur at the beginning and some of them will go away on their own once you are fat-adapted. Remember these are only temporary and small side effects and not everyone will get these. In fact, a lot of people thrive on keto without experiencing these effects at all. 7 Most Common Side Effects #1. Keto Flu One of the most frequent adverse effects of the keto diet is the “low-carb flu” or “keto flu”, sometimes known as the induction flu. Symptoms usually include headache, weakness, brain fog, increased hunger, and fatigue. This happens usually because your body runs on glucose for energy, which derives from carbohydrates. By reducing Continue reading >>

The 11 Most Common Keto Side Effects

The 11 Most Common Keto Side Effects

The 11 Most Common Keto Side Effects The ketogenic diet is a powerful new tool to hit the mainstream recently. This style of eating has substantial data behind it showing that it can boost fat-burning, reduce inflammation, boost cognitive performance, and more. What has not been covered quite enough are common keto side effects and how you can avoid them to make the best of this powerful eating style. Although there can be many different side effects that manifest while becoming keto-adapted, many of them stem from similar underlying issues. In this article, I outline what those underlying issues are, their related side effects, and simple strategies to overcome them so you can become keto-adapted as smoothly as possible. Three Primary Causes Although there are a variety of symptoms that can arise during keto adaptation, they mostly manifest from the same three underlying causes. Hypoglycemia (low blood sugar), Hypothalamic-Pituitary-Adrenal (HPA) axis dysfunction, and electrolyte/mineral deficiencies. While these three causes are seemingly different, they are actually all related. When becoming keto-adapted initially, your body has been running on sugar for years. When you suddenly switch to fats, your body has to essentially build the cellular machinery necessary to generate and utilize ketone bodies as a fuel source. This means that instead of generating tons of ketones from the very beginning, most people experience hypoglycemia for a period of time. With hypoglycemia comes a disruption in cortisol signaling which is what accounts for the HPA axis dysfunction. Finally, HPA axis dysfunction leads to an increase in secretion of minerals from the body in the urine. Together these three causes can create all kinds of side effects. Once you understand them, though, a lit Continue reading >>

More in ketosis