Careful on Keto - Managing the Side-Effects and Challenges of the Keto Diet

Careful on Keto - Managing the Side-Effects and Challenges of the Keto Diet

Dieting to lose weight isn’t new and neither is the keto diet - it’s been around since the 1930’s. What is new is the monumental upswing in popularity of the keto diet. While many fad diets come and go, the websites, media, movies, podcasts, and other media surrounding the keto diet suggests that it’s something more. A growing number of athletes, YouTube stars, and fitness enthusiasts agree - the ketogenic diet is the optimal dietary lifestyle for losing weight.  

The Ketogenic Diet Causes Side Effects in Some People

Considering that the goal of the keto diet is to completely alter the way your body processes energy so you can burn fat, it’s no surprise that the process would have side effects for some who follow it. While not everyone who tries the diet will experience all of the side effects, knowing what causes these side effects arms you with the choice to avoid them in most cases. Explore the main causes of keto side effects to ensure that you feel great while shedding weight.

Taking Control of the Common Side Effects of the Keto Diet

From frequent urination to the infamous Keto Flu, about a dozen side effects have become associated with the keto diet. But with undeniable benefits that exceed other weight loss methods, many will find it worth it to power through these side effects to attain the results they need. Fortunately, many of the side effects are caused by simple, easy-to-alleviate deficiencies in your diet or hydration.

Connected Symptoms and Similar Solutions

You’ll find that the same causes for these symptoms and side effects are closely connected. For example, by boosting your intake of water and salt as you enter ketosis, you’re likely to alleviate several different side effects at once. This shows how thoroughly understanding the causes of keto problems can make them easy to manage and cure.

The Keto Flu - Causes and the Cure

One of the most prevalent side effects associated with the keto diet is known as the keto flu. In other low carb diets, it’s known as induction flu, because it takes place when your body is making the transition from burning glucose for energy to burning fat. If you’re experiencing the condition known as the keto flu, know that it’s not really a flu, isn’t contagious, and is typically easy to manage.

What Causes the Keto Flu?

While there is a lot of seemingly complex science associated with ketosis, the cause of keto flu is actually very simple. When the body enters ketosis, it increases the production of urine and frequency of urination. This boost in urination results in a deficiency of salt and water in the body. Much like how dehydration can cause flu-like symptoms, this lack of salt and water does the same, resulting in keto flu.

Symptoms of Keto Flu

  • Lack of motivation

  • Dizziness

  • Sugar cravings

  • Nausea

  • Irritability

  • Headache

Curing Your Keto Flu - 3 Solutions to Help You Feel Better

Once you know that the cause of the keto flu is a deficiency of salt and water caused by frequent urination, curing it is a no-brainer - simply increasing your intake of salt and water during the period when you’re entering ketosis will most likely relieve your symptoms.

If boosting your intake of salt and water is not putting an end to your keto symptoms, there is another solution. Since you’re consuming very few carbs on the keto diet, you’re entirely dependent on fats for energy. If salt and water didn’t help your keto flu, then increasing the fats in your diet should provide the energy you need to feel more energetic and make a recovery.

Did you try the above methods to no avail? If you feeling better is more important than reaching ketosis at the time, then the last ditch effort is to add some carbs back into your diet. Make no mistake - this will set your progress back, but it will also pull your body back to its normal state, making your keto flu a thing of the past.

Intense Sugar Cravings - Testing Your Will to Stick to Keto

While it’s common for people on diets to crave foods they can no longer have, there are deeper causes of the cravings you get on keto. At the root of these strong sugar cravings brought on by keto is hypoglycemia, the condition where your blood sugar drops to dangerously low levels. Since the brain interprets this low blood sugar as starvation, it triggers an emergency signal that it needs food, particularly food that’s high in sugar and carbs.

Cure for Sugar Cravings - Time and Ketones

If you’re feeling intense sugar cravings as you enter ketosis, you might just have to power through them until you’re producing ketones. Once ketones are emerging as your body’s new source of energy, your brain’s alarm impulse will subside, as will your cravings for sugary food.

Decreased Physical Performance and Strength

While entering ketosis and becoming keto-adapted, it’s common to feel weaker than usual. This is easy to understand when you consider that your entire body and every muscle must now learn to use a new source of fuel. Fortunately, this is a temporary condition that can be seen as a learning curve for your body’s ability to burn ketones as fuel. Once you’re past this crucial transitional period, your strength and energy will return in a greater capacity than ever.

Constipated on Keto - What Can You Do About it?

When you feel constipated on the keto diet, the most likely cause is a mineral imbalance in your body. If you’re lacking vital minerals or vitamins, a high-quality multivitamin may help you rebalance your mineral levels. It should be noted that the foods you eat can bring about constipation as well, and some of those foods are staples on the keto food pyramid. For those having problem choosing a wide variety of foods on keto, a keto diet app may help. If you’re constipated on keto, cutting back on cheese, eggs, and nuts will help the problem.

Stay Strong Until You’re Keto-Adapted

Did you notice that all of these side effects have something in common? They all are caused by the transition from burning glucose for fuel to burning ketones. This means that once you get to the point where your body is producing ketones and burning them for energy, those side effects will be a thing of the past. In addition to taking measures to stay hydrated and avoid these side effects, it’s recommended to approach with a steadfast attitude knowing they’re only temporary.

Mastering the Challenges and Finding Success on Keto

When embarking on the ketogenic diet, it’s vital to realize that you’re not just cutting certain foods from your diet - you’re causing a major chemical reaction to occur within your body. With this comes side effects and challenges, but to those who push through, what awaits is a powerful new way of burning energy and shedding fat that simply can’t be found elsewhere.