What are some Side Effects of the Keto diet?
A big part of the ketogenic diet is entering ketosis, where your body produces ketones. When this happens, you begin burning fat for energy, helping you to lose weight at a more rapid pace. It isn’t always easy to know when you have reached ketosis, but there are definitely some side effects you can keep an eye out for.
This is often the first thing people notice when they start a keto diet and first get into ketosis. It won’t happen to everyone, but if you notice you have flu-like symptoms and have been on keto for about a week or so, it could be that you are now entering ketosis.
Some of these symptoms might include dizziness and lightheadedness, hot flashes or cold sweats, muscle cramps, increased temperature, and feeling queasy. Sometimes the symptoms are subtle, other times you feel like you can barely get up. This is most often from not getting enough electrolytes while on keto, so luckily there is an easy remedy.
How do you Know you Have it?
If you have ever had the flu, you know what the symptoms are like. They are not usually as severe as when you have the actual flu, more like the first symptoms you experience when you get ill. It is common to have lightheadedness and dizziness, fatigue in your body, headaches, and nausea. You might have trouble eating, find you have no appetite, or experience muscle aches and pains. You may also have some different mental or behavioural symptoms like irritability.
What Can you do About it?
The fastest way to get rid of the keto flu is to replenish your electrolytes, as this is most often the cause. Not only are you losing electrolytes from the frequent urination during keto, but you might not be getting the salt and potassium intake you once were due to the change in your diet.
You need the three main electrolytes, including sodium, potassium, and magnesium.
Sodium is through salt, so salting your foods (choose a good quality salt) and having high-salt liquids like bone broth and pickle juice (watch the sugar content!) make you feel better quickly. For potassium, try veggies with this nutrient, like avocados. Magnesium supplements are also available.
Try making electrolyte water if you need to, by adding some pink salt to a tall glass of water. This not only helps treat keto flu, but drinking it daily can keep you from experiencing these symptoms again in the future.
Thirst and Frequent Urination
Being in ketosis is a natural diuretic, which means food and water is going to move more quickly through your digestive system. You may notice that you are urinating and using the restroom much more often than you used to, sometimes getting up more than once in the middle of the night.
It does subside a little bit, but having to urinate frequently while in ketosis is a good thing. Since you are urinating more often, expect to have more thirst as well. My best advice? 2-3L water a day!!! Get to drinkin, girlie 😉
Reduced Hunger and Cravings
A major benefit to ketosis is that your hunger and cravings are reduced, another reason you should stick to keto even if it is hard in the beginning. Once you reach the stage when you notice you aren’t as hungry as you used to be and your sugar cravings are gone, that is usually a good indication that you are in ketosis. The hunger can vary, from feeling like you are only hungry once a day, to just having slightly less cravings than on a normal day.
Decreased Energy for Some
While some people have more energy while on keto, others experience less. This fatigue is often just in the beginning of entering ketosis before your body adjusts to the changes. Don’t stress about getting in a lot of exercise during this time; just stick to your diet and make sure you are getting your electrolytes.
The key to keep in mind is that “going Keto” isn’t a short term thing. It’s a lifestyle, meaning it’s something you adopt as your new way of eating, for good.
Let me be the first to say I never in a million years imagined I’d be singing the praises of a Ketogenic diet. I did a little research back in the day and all I seemed to find was horror stories of not eating any carbs (I was a high-falootin carb addict!) and ketoacidosis. I thought ketosis and ketoacidosis were one and the same. They’re not. But seeing as Keto was new on the scene when I first looked into it, all the science wasn’t out there yet.
What I have discovered in my many months of research is that the Keto diet, in general, seems to be catered mostly to men. And us ladies have a completely different hormone structure than our male friends, so doesn’t it stand to reason that we should go about eating Keto differently too?
That’s why I created, “Keto Curious: a 21-Day Keto Diet Challenge”.
Keto Curious is a 21-day Intro to eating a Keto-ish diet. While most keto diets are heavy on the bacon and cheese, Keto Curious focusing more on a whole food approach. We keep carbs around 10-15% and even have “carb up” days to help you break a weight loss stall (aka weight loss plateau), improve your hormone balance, increase muscle growth and performance and increase energy.
NOTE: carb up days will throw you out of ketosis, but again, the goal of Keto Curious is to introduce you to a high fat/low carb lifestyle. We don’t test to see if we’re in ketosis in the Keto Curious program (you can, it’s optional) 😉
Keto Curious is best for women:
-stuck in a weight loss plateau
-stubborn belly fat
-low energy upon waking and mid-day
Keto Curious is currently in Beta Test mode and is over 50% off. Get instant access to the program, and more deets here. We begin September 3rd and spaces are extremely limited. Sign up now!