{"id":69482,"date":"2023-08-03T19:13:11","date_gmt":"2023-08-03T13:43:11","guid":{"rendered":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/?p=69482"},"modified":"2025-06-24T17:24:28","modified_gmt":"2025-06-24T11:54:28","slug":"keto-diet-side-effects","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/08\/03\/keto-diet-side-effects\/","title":{"rendered":"Keto Diet Side Effects: A Guide to Feeling Your Best While Reaching Your Goals"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Keto, or the ketogenic diet, is one of the many prevalent eating plans to manage weight. <\/span><span style=\"font-weight: 400;\">This diet pattern involves cutting your carbs to just 50 grams a day<\/span><span style=\"font-weight: 400;\">, 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.\u00a0<\/span><\/p>\n<h2><strong id=\"An-overview-of-the-keto-diet\">An overview of the keto diet<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-69486 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2023\/08\/keto-diett.jpg\" alt=\"keto diett_activ livin community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><span style=\"font-weight: 400;\">The keto diet comprises a protein-rich diet mixed with low carbohydrates. This diet has been used to manage diabetes since the 1920s. In the recent times, it has been gaining traction as a weight-management strategy as it contains very few carbohydrates<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, <\/span><span style=\"font-weight: 400;\">it also benefits people with epilepsy.<\/span><span style=\"font-weight: 400;\"> 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.\u00a0<\/span><\/p>\n<h2><strong id=\"Common-keto-diet-side-effects\">Common keto diet side effects<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some of the most common keto diet side effects that you can experience while following it:\u00a0<\/span><\/p>\n<h3><b>Keto Flu<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">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:<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/09\/13\/what-are-the-9-tips-that-can-help-improve-your-sleep-schedule\/\"><b>Unstable sleep cycle<\/b><\/a><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Confusion and dizziness<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Nausea<\/span><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\">Increased tiredness<\/span><\/li>\n<li aria-level=\"1\"><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/07\/19\/how-to-increase-metabolism-with-these-4-simple-habits\/\"><b>Decreased metabolic function\u00a0<\/b><\/a><\/li>\n<\/ul>\n<h3><b>Digestive Issues<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Sudden diet changes can cause <\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/05\/16\/high-fiber-rich-foods\/\"><b>digestive problems<\/b><\/a><span style=\"font-weight: 400;\"> 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.\u00a0\u00a0<\/span><\/p>\n<h3><b>Nutrient Deficiencies<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">A keto diet doesn\u2019t 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:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Calcium<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Potassium<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Magnesium<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fibers<\/span><\/li>\n<li><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/03\/02\/orange-benefits\/\"><b>Vitamin C<\/b><\/a><\/li>\n<li><span style=\"font-weight: 400;\">Vitamin-A<\/span><\/li>\n<\/ul>\n<h3><b>Not helpful for heart health\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h3><b>Bad Breath<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h2><strong id=\"Managing-and-minimizing-keto-diet-side-effects\">Managing keto diet side effects<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-69484 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2023\/08\/keto-benefits.jpg\" alt=\"keto benefits_activ livin community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><span style=\"font-weight: 400;\">Here are some of the tips for managing and minimizing keto side effects:<\/span><\/p>\n<ul>\n<li><b>Stay hydrated<\/b><span style=\"font-weight: 400;\">: Consider having at least 2 liters of water every day. Water can help you manage weight while on the keto diet.<\/span><\/li>\n<li aria-level=\"1\"><b>Get enough salt in your diet: <\/b><span style=\"font-weight: 400;\">You sweat and lose sodium when your carb input is less. Hence, consult your doctor, and add salt to your diet. <\/span><b>\u00a0<\/b><\/li>\n<li aria-level=\"1\"><b>Don\u2019t overexercise: <\/b>For the first two weeks of the keto diet, consider sticking to moderate exercise intensity<span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<h2><strong id=\"Who-should-avoid-the-keto-diet?\">Who should avoid the keto diet?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">People with the following health conditions should avoid the keto diet.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Liver failure\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thyroid problems\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hypoglycemic conditions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gallbladder disease<\/span><\/li>\n<\/ul>\n<h4><b>Combatting bad breath on keto\u00a0<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Here\u2019s how you can combat bad breath that comes along with the keto diet:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink more water to pee more, which removes the smelly ketones and cleans your mouth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mints or chewing gum can mask bad breath and make your mouth less dry, which prevents bad-smelling bacteria from growing.<\/span><\/li>\n<\/ul>\n<h2><b><strong id=\"Longterm-concerns:-Exploring-potential-risks-of-extended-keto-dieting\">Long-term concerns<\/strong><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some long-term complications of eating a keto diet for a long time:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High protein intake, as in a ketogenic diet, could exacerbate kidney issues for those with existing kidney conditions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Individuals with type-1 diabetes may experience worsened insulin resistance and additional complications from prolonged ketosis.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Consider checking in with your doctor if you want to start a keto diet.<\/span><\/p>\n<div class=\"key-takeaway__content-wrap\">\n<h3><\/h3>\n<h3 class=\"key-takeaway__sub-heading\">Key Takeaways<\/h3>\n<div class=\"key-takeaway__content\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A keto diet may lead to digestive issues, nutrient deficiencies, and bad breath. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To manage side effects, s<\/span>tay hydrated, ensure adequate salt intake, and avoid overexercising.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Individuals\u00a0with liver failure, thyroid issues, or gallbladder disease should avoid this diet.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more in<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/diet-and-nutrition\/\"> <b>nutrition<\/b><\/a><b>,<\/b><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/health-and-fitness\/\"> <b>fitness<\/b><\/a><b>,<\/b><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/mindfulness\/\"> <b>mindfulness<\/b><\/a><b>, and<\/b><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/lifestyle-conditions\/\"> <b>lifestyle conditions<\/b><\/a><span style=\"font-weight: 400;\"> like Asthma, Blood Pressure, Cholesterol, and Diabetes. 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