Keto, or the ketogenic diet, is one of the many prevalent eating plans to manage weight. This diet pattern involves cutting your carbs to just 50 grams a day, which can help your body reach the state of ketosis. In this state, your body burns fat, not sugar, to maintain your body functions. However, consuming a keto diet for a long time can have several undesirable effects.

What you need to know:

An overview of the keto diet
Common keto diet side effects
Managing and minimizing Keto diet side effects
Who should avoid the keto diet?
Longterm concerns: Exploring potential risks of extended keto dieting

An overview of the keto diet

The keto diet comprises a protein-rich diet mixed with low carbohydrates. This diet has been used to manage diabetes since the 1920s. In recent times, it has been gaining traction as a weight-management strategy as it contains very few carbohydrates.

In addition, it also benefits people with epilepsy. However, it contains a lot of fat, and consuming it daily can cause keto diet side effects, like ketoacidosis. Keto diet side effects generally appear when you start consuming it for the first time.

Common keto diet side effects

Here are some of the most common keto diet side effects that you can experience while following it:

Keto Flu

Keto flu contains many medical symptoms that generally occur when you experience ketosis for the first few times. But it also resolves soon on its own. The symptoms include:

Unstable sleep cycle
Confusion and dizziness
Nausea
Increased tiredness
Decreased metabolic function

Digestive Issues

Sudden diet changes can cause digestive problems in some individuals. If you are just starting the keto diet, expect constipation and other side effects. Consuming more water and fiber helps to deal with digestive issues.

Nutrient Deficiencies

A keto dies doesn’t contain many fruits and veggies, which otherwise would have yielded a high-carbohydrate intake. However, a diet without fruits and veggies can lower your intake of the following nutrients:

Calcium
Potassium
Magnesium
Fibers
Vitamin C
Vitamin-A

Not helpful for heart health-

Keto diets are high-fat diets that do not limit saturated fat intake. According to the American Heart Association, this practice does not align well with heart-healthy eating guidelines.

Bad Breath

You can also experience bad breath, which smells fruity and slightly sweet or have a metallic taste in the mouth. Acetone is a byproduct of the metallic system, which is often exhaled through our mouths. Sweat and urine can also smell like acetone. For most people, though, this symptom goes away on its own.

Managing and minimizing keto diet side effects

Here are some of the tips for managing and minimizing keto side effects:

Stay hydrated: Consider having at least 2 liters of water every day. Water can help you manage weight while on the keto diet.
Get enough salt in your diet: You sweat and lose sodium when your carb input is less. Hence, consult your doctor, and add salt to your diet.
Don’t overexercise: For the first two weeks of the keto diet, consider sticking to moderate exercise intensity.

Who should avoid the keto diet?

People with the following health conditions should avoid the keto diet.

Liver failure
Thyroid problems
Hypoglycemic conditions
Gallbladder disease

Combatting bad breath on keto

Here’s how you can combat bad breath that comes along with the keto diet:

Drink more water to pee more, which removes the smelly ketones and cleans your mouth.
Brush your teeth to eliminate food bits in your mouth that can stink, and use the fresh smell of toothpaste to hide bad breath from the keto diet.
Mints or chewing gum can mask bad breath and make your mouth less dry, which prevents bad-smelling bacteria from growing.

Longterm concerns: Exploring potential risks of extended keto dieting

Here are some long-term complications of eating a keto diet for a long time:

High protein intake, as in a ketogenic diet, could exacerbate kidney issues for those with existing kidney conditions.
Individuals with type-1 diabetes may experience worsened insulin resistance and additional complications from prolonged ketosis.
A ketogenic diet might cause a quick rise in overall cholesterol levels, including the harmful low-density lipoprotein cholesterol, increasing the risk of heart disease.

Consider checking in with your doctor if you want to start a keto diet.

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