Keto & Intermittent Fasting Starter Guide by Corné van Zyl - HTML preview

Possible Side Effects of Keto

While the keto diet has a plethora of health benefits, there are a few possible side effects. The benefits far outweigh the risks with proper knowledge and preparation. 

Here are the 3 main possible side effects of the Ketogenic Diet:

1. Keto flu

The keto flu is a common side effect of the keto diet, affecting mostly those starting the diet in the beginning stages. You can expect flulike symptoms due to your body getting use to burning ketones and an electrolyte imbalance. 

Symptoms of the keto flu include: 

• Constipation or diarrhea 
• Insomnia and feeling tired 
• Nausea and/or vomiting 
• Carb cravings 
• Headaches and brain fog 
• Muscle pain 

The good news is that the keto flu is temporary, lasting about 1 to 2 weeks. There are a few things you can do to manage the side effects: 

• Drink water to help reduce feeling weak and muscle cramps.
• Take it easy but keep moving. If you aren’t feeling up to high intensity workouts, then walking or yoga are good alternatives. 
• Replenish your electrolytes by drinking water with Himalayan pink salt.
• Rest when you can; create a calming night-time routine and get in a habit regarding when you go to bed and wake up each morning. 

2. Digestive issues

Starting the keto diet means you’ll likely experience a change in your bowel movements; stomach cramping, constipation, diarrhea and bloating are common side effects as the meal plan in general is lower in fibre if you aren’t tracking how much fibre you are getting. 

Here are a few tips to help with digestive side effects: 

• Introduce MCT oil and coconut products gradually to get your body get use to them, especially if you haven't used these prior to starting keto. 
• Increase your fibre intake with ketofriendly food, like spinach and broccoli. You can also take psyllium husk. 
• Take probiotics to help fight the negative changes in your gut bacteria. 

3. Cholesterol levels

You learned about the cholesterol benefits of following a keto diet plan above in the Benefits of Keto section; however, it is important to note that a higher intake of saturated fat can cause cholesterol particles to increase in size in some people, particularly those with a family history of heart disease. Genetics can play a significant role in heart disease and high levels of cholesterol. 

Pro Tip: Talk to you doctor and get your levels tested regularly if you start the keto diet and have concerns about your cholesterol levels.

Also, have a look at this very informative video:

When to Avoid the Keto Diet

Some people have a higher mortality risk when following the keto diet long term due to multiple factors, like changes in gut bacteria, metabolism of nutrients that’s influenced by genetics, a higher intake of animal proteins, and reduced intakes of nutrients and fiber. 

The keto diet should also be off limits if you: 

• Are pregnant 
• Have liver or kidney disease 
• Have type 1 diabetes 
• Have genetic metabolic diseases

In these cases, it is best to get clearance from your doctor and to discuss the risk factors.