Almost everyone is following Keto diet for wait loss. Ketosis is known to work wonders in terms of short-term weight loss. But if you are following keto diet for long time like a year or more than that then you should be aware of side effects the keto diet.
Before you read about the side effects of keto diet, you should how does keto diet work? So, In Keto diet intake of carbohydrates is quite low in order to burn fat. This process is known as ketosis. The body’s preferred fuel source is glucose, which is the easiest molecule for it to convert into energy. This glucose comes from dietary carbohydrates. And in keto diet we decrease the intake of carbs. So, body has to utilise fat to produce energy. Excess utilization of fats in body can harm as well.
Effects of keto diet in long term use
1. You may feel dizzy and drowsy.
As body is trying to get rid of excess water, it will also be eliminating minerals like potassium, magnesium, and sodium too. This can make you feel dizzy, lightheaded, and fatigued.
This can be avoided by eating food rich in potassium such as green leaves, broccoli, avocados and magnesium.
2. If you are suffering from Diabetes
Diabetic people should always speak to their doctor and test their sugar levels frequently when starting the diet. People with diabetes should note that drastically reducing carbs can decrease the need for medicine taken to lower raised blood sugar, so taking the same amount of insulin or medicine as before could possible result in too-low blood sugar on a low-carb diet. Heart palpitations is a symptom of that.
3. Your menses may get affected
Periods may become irregular or completely stop on the keto diet, says Yawitz. This is due to drop in gonadotropin-releasing hormone, follicle-stimulating hormone, luteinizing hormone, estrogen, and progesterone. This happens cause of rapid weight loss. As estrogen decreases, this can cause low bone density in long term.
Studies have also found prolonged menstrual irregularity to increase risk for cardiovascular disease, depression, anxiety, and sexual dysfunction. It’s important to contact your gynaecologist if your cycles become irregular or if you stop having periods.”
4. Keto May Lead to High Cholesterol and an Increased Risk for Heart Disease
The ketogenic diet doesn’t put a restriction on saturated fat or even trans fats. The latter are fats that should be avoided. Read ingredient labels and avoid any food with partially hydrogenated oils, aka trans fats. These fats increases your bad cholesterol( LDL) levels and lower your good cholesterol (HDL) levels. They may also raise your risk of heart disease and stroke.
You may also feel frequent urination, hypoglycemia, ketosis flu, gastric problem like constipation or diarrhea in starting of keto diet, but don’t worry this get better once body adapts keto diet.
If you’re thinking about trying the ketogenic diet, consult a registered dietitian nutritionist and always mention if you are suffering from any disease.