Common Keto Diet Side Effects

By December 9, 2019 December 23rd, 2019 No Comments
Keto diet plan for beginners

The keto diet is a high fat, low carbohydrate diet that has gained popularity over the years. When compared to other trendy diets, the keto diet is unique as it pushes the body into a different, natural metabolic state called ketosis. When your body is in extreme ketosis, it can undergo adverse effects like ‘keto flu.’ Most side effects emerge when you fail to balance your diet with the necessary nutrients that your body needs. 

Here are a few adverse side effects of the keto diet; proper planning can avoid these side effects.


As we cut out fiber-rich food on keto, constipation becomes a common problem. Fiber-rich foods act as a natural laxative and protect our immune system. However, the keto diet includes few high fiber foods like avocados, chia seeds, and almonds to provide fiber to our body.

Vitamin Deficiency

It’s best to stay on a keto diet for the short term. The diet usually cuts down the consumption of fruits and vegetables, which may cause vitamin deficiency. When you’re on the keto diet, your body begins to remove fat, water, and glycogen. As this happens, you miss out on vital electrolytes, like sodium, potassium, and magnesium. Low electrolytes can lead to headaches and fatigue. The effects are evident after the first few weeks of staying on the diet. 

​Keto Increases Muscle Loss

Being on keto lowers lean body mass, due to the absence of protein. Keto boosts muscle loss as Proteins are the primary source of muscle development, and along with carbs, it supports in muscle gain. 

Affects our Kidneys

Staying on this diet for too long can cause a sudden drop in electrolytes like sodium, potassium, and magnesium in our body due to frequent urination. Keto diet followers are prone to kidney disease. Increasing your fat intake can also contribute to the formation of kidney stones. 

Additional Impacts of the Keto Diet

  • Keto burp
  • Fatigue 
  • Irregular menstrual cycle
  • Decreased bone density
  • Sleep issues
  • Excessive thirst
  • Confusion
  • Anxiety and irritability
  • Tachycardia
  • Lightheadedness and shakiness
  • Sweating and chills

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