A well-known adverse effect of going into ketosis is poor breath, however it's not always hazardous. Your liver breaks down fat that is consumed in large amounts and eventually transforms it into smaller ketone bodies.
You can feel weak all over, have cramps, pains, diarrhea, constipation, exhaustion, and a rash during the first week of becoming keto. In actuality, this is a consequence of electrolyte and water loss, and it probably indicates dehydration.
The sluggishness you feel? According to research, it's caused by your brain not getting enough glucose. Although it seems to be transient, this side effect is nevertheless bothersome and unpleasant.
In addition to the short-term consequences of the keto flu, the diet may have long-term detrimental effects on your stomach and digestion. The following GI adverse effects were seen during the course of a 10-year research on the use of keto to treat pediatric epilepsy.
Numerous studies indicate that eating a high-saturated-fat diet and consuming little fiber on the ketogenic diet may upset the delicate balance of good and harmful bacteria in your GI tract. Low prebiotic fiber diets lead to a reduction in probiotics, or "friendly" bacteria.
According to research on ketogenic diets, you should take a multivitamin to ensure that you are getting adequate calcium, vitamin D, and minerals, the majority of which are found in foods high in plants.
You need to restrict protein to some level in addition to carbohydrates if you want to stay in ketosis. The main distinction between standard lower-carb diets like Atkins and the ketogenic diet is this.
The high-fat diet necessary to enter ketosis may alter the structure of lipoproteins and low-density lipoproteins ("bad"), which may eventually cause inflammation. A medical condition known as chronic inflammation occurs when your body's cells.
A diet that causes you to gain weight while "dieting" and lose it when you're not on it might cause weight cycling if you can't stick with it for an extended period of time because of how restrictive and taxing it is.