The keto diet is famously known as the high-fat, no-carb diet. The aim is to put the body into a state of ketosis, when it shifts from burning carbohydrates as fuel to burning fats. However, this weight-loss tactic comes with some side effects.
Nutritional ketosis can initially confuse the body. The lack of carbohydrates reduces the amount of insulin in the bloodstream, which can result in dehydration. The side effects associated with the keto diet are called the keto flu.
Some symptoms include nausea, vomiting, headache, fatigue, difficulty tolerating exercise and constipation. The good news is these symptoms can be managed and are not permanent.
The keto flu is often confused with ketoacidosis, a serious diabetes complication where the body produces excess blood acids, or ketones, when it doesn’t have enough insulin. Ketoacidosis is a life-threatening condition, while the keto flu is not.
Dietitians recommend people experiencing abdominal symptoms change the type of fat they consume. Think fats with long-chain triglycerides like olive oil instead of fats with medium-chain triglycerides like coconut oil.
Another symptom of keto flu is acid reflux, which can be treated with over-the-counter medicine. Incorporating foods high in fiber can also help with constipation.
Experts stress the importance of staying well-hydrated while on the keto diet. Water intake is crucial to managing the symptoms associated with the keto flu.
If you plan to try the keto diet, start slowly and let your body adapt to the new normal. This way, you can improve your chances of reaping the benefits of the diet while reducing your risk of developing the uncomfortable symptoms of the keto flu.