Can there be side effects from the keto diet

We do not aim to diagnose, treat, cure or prevent any disease or illness.

Information is shared for educational purposes only. If I post an affiliate link to a product, it is something that I use, support and would recommend without an affiliate link. By using DrJockers. This style of eating has substantial data behind it showing that it can boost fat-burning, reduce inflammation, boost cognitive performance, and more. What has not been covered quite enough are common keto side effects and how you can avoid them to make the best of this powerful eating style.

Although there can be many different side effects that manifest while becoming keto-adapted, they all stem from similar underlying issues. In this article, I outline what those underlying issues are, their related keto side effects, and simple strategies to overcome them so you can become keto-adapted as smoothly as possible.

Three Primary Causes Although there are a variety of symptoms that can arise during keto adaptation, they manifest from the same three underlying causes mostly. While these three causes are different seemingly, they are all related actually. When becoming keto-adapted initially, your body has been running on sugar for years.

When you suddenly switch to fats, your body has to essentially build the cellular machinery necessary to generate and make use of ketone bodies as a fuel source.

This implies that of producing tons of ketones from the very beginning instead, a lot of people experience hypoglycemia for a period of time. With hypoglycemia comes a disruption in cortisol signaling which is what accounts for the HPA axis dysfunction. Finally, HPA axis dysfunction leads to an increase in secretion of minerals from the physical body in the urine. Together these three causes can create all sorts of keto side effects.

Once they are understood by you, though, a little bit of extra planning can help mitigate them from ever happening. Hypoglycemia As I briefly already mentioned, hypoglycemia is the first underlying cause to contribute to side effects during keto-adaptation. During the adaptation phase, people feel brain fogfatigue commonly, dizziness, extreme hunger, irritability, and depression.

Although hypoglycemia is normal in the beginning, these keto side effects should subside within weeks of beginning a ketogenic diet. Look out for these signs and take steps to support your body during this right time. Keto Flu This is one of the most well-known keto side effects perhaps. Keto flu is what it sounds like exactly, the onset of flu-like symptoms that arises after beginning a ketogenic diet shortly.

This includes symptoms like fatigue, runny nose, nausea, and headache. Keto flu is a classic manifestation of hypoglycemia that can be corrected with simple strategies that I will outline shortly. Sugar Cravings Many people find that during the beginning stages of a ketogenic diet they experience extreme food cravings.

These food cravings are for high-sugar foods and tend to really challenge your willpower typically. This is a classic hypoglycemia response as well.

The brain in particular requires lots of energy for normal function. This is when you have extreme sugar cravings. Luckily, once you start to produce ketones for energy this panic response calms down. This is a short term adaptation that can result in a variety of keto side effects. During this right time, you shall likely feel dizzy and drowsy due to a general lack of energy. The muscles along with the brain contain tons of mitochondria for energy production that must now learn to make use of ketones as an energy source.

During this right time, you will likely feel a significant drop in strength and ability to exert physical energy as one of the short term keto side effects. Hypoglycemia Mitigation Strategies As you can see, a significant proportion of keto side-effects are attributed to hypoglycemia. These are my top strategies for addressing these presssing issues. This will help keep you satiated and blood sugar balanced. I like to snack on celery, cucumbers, and seaweed in the kind of these Sea Snax especially.

These are like seaweed chips that taste great and contains a complete lot of beneficial minerals. Use Exogenous Ketones: Exogenous ketones are a fantastic way to train the body to use ketones for fuel before our body is good at creating ketones.

They also buffer hypoglycemic responses by providing ketones the body can use for energy instead of having a significant stress response when blood sugar drops. I would recommend taking the L-threonate form such as our Brain Calm Magnesium in a 1 gram dose – 3x per day between meals.

When we experience hypoglycemia, as I before mentioned, the brain goes into an emergency response to starvation. In addition to sugar cravingsthe adrenals shall release cortisol. Cortisol signals the release of kept glucose in the physical body glycogen stores to provide immediate energy.

Because of this response, glycogen stores up are quickly burned, hypoglycemia reoccurs, and the cycle continues. This is where HPA axis dysregulation promotes the onset of related symptoms while also exacerbating hypoglycemia-related issues. This is because cortisol is antagonistic to melatonin meaning it opposes its function. When the HPA axis is thrown off, cortisol levels start to fluctuate and interfere with the release of melatonin that occurs at night-time. To review briefly, hypoglycemia stimulates the release of cortisol.

Cortisol signals the release of kept glucose in the physical body, called glycogen, from the muscle and liver tissue. At night Cortisol is a stimulating hormone that can disrupt sleep if this response happens. This total results in either insomnia or very poor quality sleep. Although this cortisol response is helpful in emergencies, especially at night you want to try and minimize it as much as possible during keto-adaptation and.

Heart Palpitations Many people will notice heart palpitations during the early phases of keto adaptation. This can be attributed to Hypoglycemia, HPA axis dysfunction, and mineral imbalances. During HPA axis dysregulation, cortisol can become high abnormally. If it remains high, the physical body will develop cortisol resistance. To compensate the body starts to secrete higher amounts of adrenaline which can then cause irregular heart rhythms.

Additionally, the loss of minerals that we are about to discuss, can result in a reduction in blood volume and pressure that can cause the heart to pump faster or even irregularly. During this time, it would be advantageous to take precautions to support the HPA axis as best as you can. Hypoglycemia is one of the primary triggers of cortisol dysregulation so address this first!

Magnesium is powerful support for the HPA axis. Magnesium L-threonate in particular is the only form verified to be able to cross the blood-brain barrier which means it can exert its effect on the hypothalamus and pituitary glands. By supporting the HPA axis and helping to regulate cortisol levels, adaptogens might prove very helpful in mitigating HPA axis related side effects.

This is because in addition to cortisol, the HPA axis is also accountable for regulating hydration levels through the retention and excretion of minerals. In a sense, HPA axis dysregulation can also result in hydration dysregulation. Likewise, there are common keto side effects that occur that manifest from these imbalances. On a low-carb diet, insulin levels drop which promotes the secretion of sodium in the urine. Sodium pulls more water into the urinary system which is excreted as well then.

This is a very normal one of the keto side effects and a positive sign you are moving towards keto adaptation. Additionally, as your body burns through glycogen stores in the muscles and liver, excess water is released into the urinary system. While getting rid of this extra water is helpful in releasing toxins from the physical body, you want to be sure you are taking in additional fluids, electrolytes, and minerals to avoid other related side effects. The water content of your stool is influenced by your overall hydration levels likewise.

Additionally, constipation may be a side effect of a change in your microbiome also. Your gut bacteria make-up is largely determined by the types of foods you eat.

When making such a drastic change in your diet, your microbiome will change which can temporarily change your stools also. Also Consider: Certain foods can tend to be more conducive to constipation.

Foods like eggs, cheese, and nuts may be contributing to constipation. Reduce intake of these at least during the initial phases of keto adaptation and see if that makes a difference. You want your stool to pass and resemble type 3 or 4 on the chart below easily. Diarrhea Sometimes people shall experience diarrhea during the initial phases of a ketogenic diet. Although constipation is more common typically, diarrhea may also manifest due to the noticeable changes in the microbiome that occur when changing your diet.

These individuals would benefit from taking a bulking and binding agent such as psyllium husk, citrus pectin, or my favorite, activated charcoal. I have people do grams of activated charcoal every 3 hours until the diarrhea subsides. Another likelihood is that you have a low-grade food sensitivity to something you are eating such as eggs, nuts, and cheese.

Also, if you are supplementing with high doses of vitamin or magnesium C, it is recommended to back off of this until diarrhea has subsided as these can draw additional water into the colon. If you are taking spoon fulls of salt in water it might also have a laxative effect. Try getting your salts in steadily throughout the day by just adding a pinch of salt to water and salting your foods to your desired taste. Muscle Cramps A common one of the keto side effects people experience in the early phase is muscle cramps.

If you experience frequent muscle cramps while becoming keto-adapted this is likely due to mineral imbalances. As I before mentioned, minerals are crucial for proper nerve impulse conductivity. A muscle cramp is essentially a misconducted impulse brought on by poor hydration and mineral balance. Fortunately, the strategies to mitigate these side effects are simple quite. My top strategies for proper hydration and mineral balance are: Super Hydration: Drink lots of water, mineral-rich brothsand hydrating beverages.

You want to ensure any toxins being released are flushed out effectively. I like either Himalayan pink or a Celtic gray sea salt as they are the highest in trace minerals.

As I before mentioned, I like to snack on Sea Snax as they provide lots of minerals and are ketogenic friendly.

Can there be side effects from the keto diet

43 thoughts on “Can there be side effects from the keto diet

  • 17.04.2020 at 01:01
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    This company is very unethical and uses scientific data from industry funded studies in order to sell products. It is very unethical to suggest that they are an authority in nutrition and that these low carb high fat diets will be fine for your heart health when we have peer reviewed meta analysis studies proving other wise and the fact that having a high fat meal has been proven to stunt artery function for up to 3 hours after eating. If you are eating that way all day everyday for years you are definitely going to see complications and maybe even a heart attack depending on your past and current lifestyle. Super disappointed in you Virta “Health”.

    • 17.04.2020 at 01:29
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      Let them research.. both spectrum.. as M.D. theres a huge rift of nutrition studies on either Keto or WholeFood Plant Based diet (WFPB).

      Both are already better than Standard American Diet, SAD. (high sugar/GI carb, and not enough veggies/meats).

      Just saying.. as a vegetarian M.D. myself (for environment reasons.. not strictly health). Let them research.. and dont just bust-in on agenda. Modern Medicine wasnt all sunshine and rainbows in testing new things (e.g. dr. Barry Marshall on nobel discovery of H. pylori, gastritis self experimentation).

  • 17.04.2020 at 01:04
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    My organs were damaged. I started a ketogenic diet since my blood suger levels were off the charts. I felt better but unfortunately my organs didnt recover from it but became worse instead.
    I recovered by following an unprocessed plant-based diet. Heres why:

  • 17.04.2020 at 01:04
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    Ketogenic diets damage endothelial function.

    Arterial stiffness is increased in children and young adults treated with the ketogenic diet, before the increase of the intima media thickness. This supports that arterial stiffness is an early marker of vascular damage.

  • 17.04.2020 at 01:05
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    Keto is an unnatural and dangerous thus stupid diet. Just look up Glycogen storage disease type 0 or cardiac lipotoxicity. You keto charlatans should be locked up for destroying peoples health.

    • 17.04.2020 at 01:28
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      John Snow And your the expert, why ?

  • 17.04.2020 at 01:07
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    Hey guys, I just came across an amazing collection of Keto Resource plans. I do believe that it is perfectly working and if youd like to learn about more or get it access, just click it:

  • 17.04.2020 at 01:09
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    Criminal charlatans, hope somebody sues you soon.

    • 17.04.2020 at 01:13
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      John Snow Licensed nutritionist, Masters degree. Sugar is much more poisonous for your system as are all the chemicals used for “low-fat” foods.

    • 17.04.2020 at 01:39
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      @BethyKable PhD in biochemistry, working with healthy nutrition. And you?

    • 17.04.2020 at 02:05
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      John Snow And your an expert, why?

  • 17.04.2020 at 01:11
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    What about the animals tho? Humans are selfish

    • 17.04.2020 at 01:12
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      @SpiritualVegan well every vegan that i know does have a bit of brain problem. Closer to nature? Why the fuck do you think we human can eat both veggies and meat? You vegans always want to be on your high pedestal with your save the world, save the animals.

    • 17.04.2020 at 01:27
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      Vegans are very angry people 🤣

    • 17.04.2020 at 01:34
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      Gabe 111 do you read the Bible, or believe in God and Jesus

    • 17.04.2020 at 01:45
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      They still taste good. Dont worry.

    • 17.04.2020 at 02:14
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      @SpiritualVegan Well sorry to inform you.. we have gluconeogenesis. How do you think dogs/cats stay alive?

      Dont push any agendas that only WFPB is the only healthy diet (well perhaps ethically, but what does ethics contribute to raw nutrition?).

      Im saying this as a vegetarian M.D. myself, theres a whole lot of world food to prescribe. If my patients are allergic/on cancer/have IBS.. I wouldnt recommend nuts/wheats/heavy veggies.

      Same goes the other way if their allergic to poultry/eggs/shellfish.. then I try them on WFPB.

      Just so to be clear.. in world of science even deers, orangutan, rabbits, squirells sometimes are spotted to eat meat in the wild.

  • 17.04.2020 at 01:13
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    Id feel safer just watching my carbs and eating little to no sugar, eating high quality lean meats

  • 17.04.2020 at 01:15
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    *all the angry comments from lazy fat people that will do anything to lose weight without exercise* 😂

    • 17.04.2020 at 01:26
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      Thordur Hogna that’s my point fat ass

    • 17.04.2020 at 01:47
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      L F don’t need to exercice on ths diet

    • 17.04.2020 at 01:49
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      Exactly

  • 17.04.2020 at 01:18
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    yep Trigs way down, HDL way up.

    • 17.04.2020 at 01:42
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      @Sasino _ Im with you, my LDL went really high on keto (140). HDL barely went up. Instead, I started eating a lot of whole plant foods and LDL is now ideal (<70) and I lost 3 inches off my waist without even trying. Whole plant foods >>>> keto.

    • 17.04.2020 at 01:51
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      @D R Hi, after having done the keto diet for a while, I found out that its really effective as a short-term diet, both for the health benefits and weight loss, but for most people its not a good idea on the long term.

    • 17.04.2020 at 02:11
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      @Sasino _ Be patient and give it time. We dont go from 100 to 170 lbs overnight, so with much patience. And dont fret abt it, just continue to do whats right and with time youll have positive results. Keep a good & calm outlook.😊

    • 17.04.2020 at 02:31
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      @timshel Leo His bread n butter man!
      I think they feel threatened when soo many positive health reports start coming in.

    • 17.04.2020 at 02:55
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      @Lisa Anderson A friend of mine just went to the dr for check up and a1c test. He was shocked 😱 at the results. Told her, i dont know what you are doing but keep it up…. lol… then she told him she was doing the ketogenic diet. He actually took her off 3 diabetic meds all together… thats TRUTH!
      Her trigs were still up a little but shes only been doing this diet abt 4-5wks total. She told the dr, just give me time youll see that has improved. 😁

  • 17.04.2020 at 01:19
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    what about ppl who already have significant blockages? Do you recommend they eat eggs and bacon and other high cholesterol foods???

  • 17.04.2020 at 01:22
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    Tell me charlatan: which diet has been shown to reverse our number 1 killer, heart disease? As you are an ignorant or evil devil I will tell you: its not a keto diet.

  • 17.04.2020 at 01:23
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    does it take a year? and what about how keto can cause insulin resistance

    • 17.04.2020 at 01:44
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      Jessica Leger these people are scammers. Keto 100% can cause insulin resistance

  • 17.04.2020 at 01:23
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    You devilish charlatan. All the saturated fats in the meats and dairy products dramatically increase the risk for stroke. One of the major killers in the western world. Dont you have any conscience? You should be put behind bars!

  • 17.04.2020 at 01:26
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    Youre talking about the short term. Lets see what happens in the long run.

    • 17.04.2020 at 01:36
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      @Abdullah Matasief Well bud I wasnt trying to win anything, I was just simply depositing truth serum into this comment section

    • 17.04.2020 at 01:52
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      @Simply Toasty yes yes u win bud 😘

    • 17.04.2020 at 02:17
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      @Abdullah Matasief If you didnt even read all of it then I guess Im done here, Ive proved my point, also btw, since youre a feely kinda person (which I used to be btw, I ate toast every morning becuase it made me feel good, but was it healthy? No.) Whenever I eat meat, no matter what kind it is, I feel nauseous afterwards and it fucks with my digestion, I used to eat eggs a lot, after I kicked the bread habit and it made the acne that bread caused even worse. Probably because of the hormones that naturally occur in all animal foods no matter how organic they are.

    • 17.04.2020 at 02:31
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      @Simply Toasty lol thats the longest reply Ive ever seen I didnt read it completely, but what ever you say bud 😁

    • 17.04.2020 at 02:54
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      @Abdullah Matasief I dont think you understand that Im so paranoid about health and about premature death to the point where I take all other little things like accidents, disease, crazys, into account. Also youre dumb for saying organic veggies are expensive when they arent. Have you seen how outrageous the prices for organic meat, dairy, eggs, and wild caught salmon are? Also you dont eat as many veggies as most healthy vegans do, if you actually take the time to scope out certain Plant Based channels you would find that all the healthy vegans in reality actually mega dose vegatables just like literally ANYONE should, thats not some special keto thing, everyone needs at least 5 or more cups a day, with Plant Based you dont need as many as you do on keto because the plant based people are also eating other super healthy nutrient dense foods like Beans, Potatoes, Lentils, Berries, Whole Fruits (like Avocados, Tomatoes, Bananas, Oranges, Dates etc.) And guess what the #1 biggest risk factor for all cause mortality and disease in the states is… Not eating enough fruit. (: (and I mean eating, literally, obviously not juicing and blending) Although good on you for eating your greens, a lot of people do keto and dont do a lot of veggies and I have to warn them how dangerous that is, Dr Bergs 7-10 cups is probably the only way keto can be healthy, but it still wont ever be as good as a Whole Food Plant Based diet, and another big factor to consider is the environmental cost of raising animals to be eaten because the studies dont lie. Im not trying to change you but what I am saying is that there are shitty versions of every single diet thats ever existed so Healthy Keto isnt the be all end all, a Healthy WFPB diet is just as good and sometimes even better because its the only diet thats ever reversed heart disease.

  • 17.04.2020 at 01:27
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    try to find Drs that are into Paleo/low carb/ keto diets and they recommend diets first not pills.

  • 17.04.2020 at 01:27
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    The sat fat you eat is the sat fat your body uses for energy. It gets burnt as fuel. End of Story.

  • 17.04.2020 at 01:27
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    weight is going down… thats why youre seeing benefits all round…

    • 17.04.2020 at 01:55
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      axiom they aren’t even seeing benefits. This is basically what is happening- They have a clogged toilet and are still shitting in it delusional to the fact that it is clogged, and tell everyone that it is unclogged but they are really making it worse and it’s about to spill over.

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