Keto Means
Keto Means
Photo: Felicity Tai
People in ketosis may experience a variety of side effects and symptoms, including headaches, stomach upset, and changes to their sleep and energy levels. For a more accurate way of determining ketosis, people can check the levels of ketones in their blood, breath, or urine.
Ketosis and the Keto Diet For healthy people who don't have diabetes and aren't pregnant, ketosis usually kicks in after 3 or 4 days of eating...
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Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a...
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Eating too many carbs But if you want to get into ketosis — which is essential for a ketogenic diet — then this level of intake may be too high....
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Cheat days or meals, which allow room to indulge, can effectively motivate some people to stick to their diet but may be unhealthy for people with...
Read More »3. Thirst Ketosis may cause some people to feel thirstier than usual, which may occur as a side effect of water loss. However, high levels of ketones in the body can also lead to dehydration and an electrolyte imbalance. Both of these reactions can cause complications. Research into ketogenic diets for sports performance lists dehydration as a side effect of ketosis. Athletes may also have a higher risk of kidney stones, which is a complication of dehydration. To avoid dehydration, drink plenty of water and other liquids. See a doctor if symptoms of dehydration, such as extreme thirst or dark-colored urine, occur. 4. Muscle cramps and spasms Dehydration and electrolyte imbalances can cause muscle cramps. Electrolytes are substances that carry electrical signals between the body’s cells. Imbalances in these substances lead to disrupted electrical messages that may cause muscle contractions and spasms. People following the ketogenic diet should ensure that they are getting enough electrolytes from the food they eat to avoid muscle pains and other symptoms of an imbalance. Electrolytes include calcium, magnesium, potassium, and sodium. A person can get these from eating a balanced diet. However, if symptoms persist, a doctor may recommend supplements or other dietary changes. 5. Headaches Share on Pinterest Ketosis headaches can last from 1 to 7 days, or longer. Headaches can be a common side effect of switching to a ketogenic diet. They may occur as a result of consuming fewer carbohydrates, especially sugar. Dehydration and electrolyte imbalances can also cause headaches. Ketosis headaches typically last from 1 day to 1 week, although some people may experience pain for longer. See a doctor if headaches persist. Interestingly, some recent research suggests the ketogenic diet as a potential treatment for migraines and cluster headaches. For example, a 2017 study proposes the diet for people with episodic and chronic migraine. Also, one 2018 study suggests the ketosis diet as a possible treatment for those with drug-resistant cluster headaches. However, much more research is necessary to confirm the diet’s effectiveness for treating or preventing these types of headaches. 6. Fatigue and weakness In the initial stages of a ketosis diet, people may feel more tired and weaker than usual. This fatigue occurs as the body switches from burning carbohydrates to burning fat for energy. Carbohydrates provide a quicker burst of energy to the body. A small 2017 study involving athletes found tiredness to be a common side effect of the ketosis diet. Participants typically observed this during the first few weeks. After several weeks on the diet, people should notice an increase in their energy levels. If not, they should seek medical attention, as fatigue is also a symptom of dehydration and nutrient deficiencies.
When a person is in nutritional ketosis, they will have blood ketone levels of 0.5–3 millimoles per liter . Alternatively, people can use a breath...
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Consuming leafy green vegetables, such as spinach, dark lettuce, and kale is a fantastic way to burn belly fat. They improve your metabolism and...
Read More »7. Stomach complaints Making any dietary changes can raise the risk of stomach upset and other digestive complaints. This may also occur when a person switches to the ketogenic diet. To reduce the risk of experiencing stomach complaints, drink plenty of water and other fluids. Eat non-starchy vegetables and other fiber-rich foods to alleviate constipation, and consider taking a probiotic supplement to encourage a healthy gut. 8. Changes in sleep Following a ketogenic diet may disrupt a person’s sleeping habits. Initially, they may experience difficulty falling asleep or nighttime waking. These symptoms typically go away within a few weeks. 9. Bad breath Share on Pinterest A common side effect of ketosis is bad breath. Bad breath is among the most common side effects of ketosis. This is because ketones leave the body through the breath as well as the urine. People on the diet, or those around them, may notice that the breath smells sweet or fruity. A ketone called acetone is usually responsible for the odor, but other ketones, such as benzophenone and acetophenone, may also contribute to bad breath. There is no way to reduce ketosis breath, but it may improve with time. Some people use sugar-free gum or brush their teeth several times per day to mask the smell. 10. Better focus and concentration Initially, the ketogenic diet may cause headaches and concentration difficulties. However, these symptoms should fade over time. People following a long-term ketogenic diet often report better clarity and focus, and some research supports this. According to the results of a 2018 systematic review, people with epilepsy who follow the ketogenic diet report better alertness and attention. Also, these people showed greater alertness in some cognitive tests. Other studies suggest that the ketogenic diet may enhance cognitive function and provide neuroprotective effects.
If you eat too few carbs, you may experience some unpleasant side effects. According to Mayo Clinic, these may include dizziness, headaches,...
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Feta Cheese With 7 grams of fat and only 3 grams of carbs, feta can be eaten by those following the keto diet. Feta's crumbly texture makes it easy...
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Can You Eat Bacon On a Keto Diet? While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since...
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Which Meats Should You Avoid? hot dogs. ham. sausages. corned beef. beef jerky. canned meat. meat-based preparations and sauces (e.g. certain kinds...
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