Keto diet has a nasty side to it too. It’s better you know everything about it

Keto diet has gained popularity in the last few years due to the ability to facilitate weight loss. However, there are also certain potential side-effects.
keto diet plan includes eating avocado
Low carb fruits and vegetables must be included in the keto diet. Image courtesy: Shutterstock
Grace Bains Updated: 30 Oct 2023, 13:51 pm IST
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Ketosis is a metabolic change in the body, caused as a result of following the keto diet. This diet limits carbohydrates while increasing the amount of fat and protein. While the diet could aid weight loss, it is also associated with some side effects that could impact the overall health and wellbeing of its followers.

In this diet, as the amount of carbohydrates are restricted, the body is encouraged to burn fat for energy instead of carbohydrates. Its side-effects range from lethargy to the development of diabetes.

keto diet
Keto diet comes with its own side-effects. Image courtesy: Shutterstock
What is ketosis?

The idea of this diet is to derive energy and calories from fat instead of carbohydrates. Keto diet rests on three pillars of low-carbs, high-fat, and moderate protein intake. The low-carb intake triggers the body towards a state of ketosis, in which both the body fat and fat from food you eat is burned to produce energy.

Keto-friendly foods include cheese, eggs, nuts, seeds, healthy oils, avocados, dark chocolate, chicken thighs, and fatty fish.

Keto diet does cause weight loss but comes with its own cons. Image courtesy: Shutterstock
Here are the side effects of following a keto diet

1. Keto flu

This is a short-term side-effect of ketosis, which could cause lethargy, nausea, and headaches. This happens due to a sudden alteration in eating patterns and a limited intake of carbs. As per a research published by National Center for Biotechnology Information, short-term side effects of the ketogenic diet include nausea, vomiting, headache, fatigue, difficulty in exercise tolerance, and constipation.

2. Nutrient deficiency

Since the diet involves low-carb intake, its followers may end up depriving themselves of essential nutrients such as vitamin B12, vitamin D, omega-3 fatty acids, iron, calcium and zinc. A deficiency of these nutrients may cause fatigue, skin rashes, constipation, loss of appetite, lack of focus, and mood fluctuations. Serious conditions such as anaemia may also develop as a result of vitamin B12 deficiency and vitamin D deficiency could lead to osteoporosis.

3. Heart ailments and diabetes

As per a study published in the British Journal of Nutrition, people following a low-carb diet have higher levels of low-density lipoprotein cholesterol, which is a risk factor for heart disease. Also, since the diet is fat and protein-centric, it could increase the risk of type 2 diabetes amongst its practitioners.

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So, ladies, if you follow the keto diet, then be mindful of these potential side effects to maintain overall health.

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Grace is someone who likes writing enough to make a living out of it. When she isn’t writing, you will find her having chai and reading a book. ...Read More

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