There are both good and bad side effects on keto. It’s important to know everything you can about how ketosis can interact with your life before deciding to try it.
Have you ever heard of ketosis? It’s a metabolic state that your body can enter when it uses its fat stores for fuel.
Many people are turning to the keto diet as a means of losing weight and improving their overall health, but it’s important to understand what’s involved
In this blog post, I’ll be discussing what you can expect when entering ketosis, including symptoms and benefits. Let’s dive in!
My Not-So-Great Experience With Keto
I was stuck. I already ate gluten-free, lowish sugar, and was incredibly mindful of what I ate. . . And I still could not lose a single pound after having a baby.
Then I learned about this new thing called ‘the keto diet’ and at first, I rejected it completely. I had tried low-carb diets before, and they made me listless, sick and feeling miserable. But I was desperate enough to give it a try.
The community at the time said that yes, it would make you feel miserable, but that was only during the transition, after that, you feel amazing.
So I stuck it out for 2 weeks. On the 14th day, I finally experienced the switch, where it was everything they promised. I lost weight so efficiently and had a lot of good things happen (check it out here). But let me tell you about what I learned first-hand during those miserable 2 weeks, and what I do differently now, so I don’t experience that again.
If you are ready to start the keto diet. The best thing to do is to have a meal plan ready. You can get 3 keto cookbooks for free right here.
Pros and Cons Of The Keto Diet
What Is Ketosis?
Ketosis is a metabolic state in which your body starts breaking down fat stores for energy instead of carbohydrates. The liver then produces molecules called “ketones” which circulate throughout the body and provide an alternative source of fuel. Your body uses carbs as its primary source of energy, so when you drastically reduce carb intake (as you do on a keto diet) it takes time for your body to adjust. This adjustment period is known as “entering ketosis,” and knowing what to expect during this time can help ease any anxiety or fear you may have about the process.
Symptoms of Entering Ketosis
When entering ketosis, most people (including me) experience a variety of flu-like symptoms such as fatigue, weakness, headaches, nausea, poor concentration and muscle cramps. (I even vomited once). As your body continues transitioning from burning carbs to burning fat for energy, these symptoms will subside over time.
How To Not Have The Keto Flu
This is a simple fix. Water, electrolytes, and calories (usually in the form of healthy fats. You can find out all about that here
Additionally, during the early stages of ketosis, you may experience increased thirst and urination due to the higher levels of water present in the bloodstream from breaking down fat stores.
Peeing a lot is no joke. You will most likely lose a few pounds right at the beginning, and its mostly going to be water weight. The actual reason is super fascinating, and has to do with carbohydrate molecules. . . I think this is for both the keto pros and cons list.
You may also find yourself feeling less hungry than usual with reduced cravings for unhealthy foods due to decreased insulin levels in the blood stream – both benefits that come with entering into ketosis!
Benefits of Ketosis
Now that we know some of the not-so-fun side effects associated with entering ketosis let’s look at some potential benefits! Being in a state of ketosis allows you access to an alternative form of energy that can help boost mental clarity and focus while potentially increasing other capabilities.
Additionally, many people report improved sleep quality while in a state of ketosis since they are no longer experiencing intense hunger pangs or cravings late at night that prevent them from getting restful sleep.
Finally, any weight loss experienced while on a low carb/high fat diet plan is typically attributed to being in a state of ketosis since your body is more efficiently burning off stored fat rather than carbohydrates for energy.
Tips for Implementing a Keto Diet
There are several steps one should take before beginning any type of dietary change – particularly one as drastic as the Keto Diet – including consulting with a doctor or nutritionist and creating an individualized food plan tailored specifically for your needs/goals/lifestyle, etc.
I gave my sister a step-by-step menu that centered around ground beef, if you want to give it a try!
Additionally, I found success by joining online support groups or forums on facebook, where others who are following similar diets helped provide advice and encouragement during times when my motivation might be lacking.
Finally, don’t forget to drink lots of water throughout the day – especially during those first few weeks when entering into ketosis -to keep yourself hydrated and energized!
All things considered – transitioning into ketosis isn’t always easy but if done properly there are plenty of potential positive outcomes! Knowing what side effects may arise beforehand can help prepare yourself mentally so just remember – stay patient and focused on reaching those end goals! With some hard work + dedication, anyone can reap the rewards that come with following this type lifestyle! Good luck!
keto pros and cons
Keto Diet Pros and Cons
Now that I gave you a quick overview, let’s dive in deep about legitimate worries about the keto diet.
I used to think this was the perfect diet that works for everyone. But in reality, no diet does that. My mother-in-law tried for 3 months, check out her story here.
Cons of the keto Diet
Kidney Stones and Other Risks
I had kidney stones while on the keto diet. It was excruciating. In this article, it talks about the percentage of people on the keto diet who get keto stones, which was 7%. At first, I was like “oh yeah, this is why I had keto stones”. . . then I looked at the national average, which is 11 %. It makes sense that you could experience stones because of keto, because it’s easy to become dehydrated while on keto. But the answer to this, is to stay hydrated no matter what diet you are on.
Causes Constipation
Some people have complained of constipation because of the keto diet. I have found sometimes that the exact opposite is true.
The main worry about the ketogenic diet and constipation is that keto may not have enough dietary fiber in it if we eliminate fruits and grains. If you are worried, here is an excellent article about getting enough fiber in during keto. The one thing that helps me the most, is taking a great probiotic supplement each day. It keeps me regular.
Risk of Heart Disease
The keto dietary high-fat content may have adverse effects on your heart rate. The science has been out for a long time about the dangers of fat clogging up, and hurting your heart. If you are at risk, speak to your doctor.
High-fat risks
Many high-fat products have potentially dangerous dietary fats. There are good fats and bad fats. The smartest thing to do, no matter what diet you have, is to stick to eating only good fats, and leaving the trans fats alone.
High Cholesterol
Does keto make your cholesterol increase? Yes. This worries a lot of people, so I looked it up. This study was done on the long-term effects of the ketogenic diet. And yes, HDL did increase. . . Good news is that is the good cholesterol, whereas the LDL (the bad cholesterol) decreased. That’s pretty surprising, even for me.
Nutrient Deficiency
Dietetic ketosis involves a drastic reduction in a number of nutrient-dense foods including fruits and grains. It can result in a lack of vitamin/mineral nutrients over the years.
But to be fair, almost every single American has some sort of nutrient deficiency. So how do you combat this? Take high-quality vitamins (I adore Standard Process)
Pros Of The Keto Diet
Weight Loss
The keto diet is all the rage because it works for so many people who were never able to get the weight loss off (like me). It is anti-inflammatory, and sidesteps blood sugar issues by never eating foods that raise it.
Blood Sugar Control
A keto diet could provide potentially positive health effects for blood sugar control. A ketogenic lifestyle might decrease blood glucose and blood sugar levels and improve overall health and could also benefit individuals with type 2 diabetes and pre-diabetes. When the blood sugar level rises in a person’s arteries it releases insulin to help them use glucose. Diabetes sufferers either do not produce enough insulin to use insulin properly or their bodies cannot use the insulin effectively. But keto foods do not activate insulin at all.
Reduction of hunger
Hunger is definitely an issue for most dietitians. This has become the main reason many diets fail over time and causes many. Often, individuals feel hungry at the start of the week after they have tried various diet methods to control their hunger. Consequently, eating low carbs does not cause remission. Using low-calorie meals while on keto may reduce appetite.
Keto diet may be therapeutic for a wide variety of disorders and diseases
Keto diets can provide an additional therapeutic option for many patients. Some studies indicate ketogenic food is beneficial to people with many diseases. Recent studies have uncovered the effectiveness and benefits of the ketogenic diet to improve health outcomes for a wide range of health and disease types including obesity.
Reduction in blood sugar and insulin levels
The keto diet also has an advantage in helping people with diabetes and preventing diabetes by providing dietary fiber and protein. Studies have shown that low-carbohydrate diets are associated with higher levels of insulin resistance and better glycemic control as a result, and lifestyle changes using dietary interventions that are low in carbohydrates may help prevent type 2 diabetes.
Improved Brain Function
The brain burns some ketone that occurs while fasting and the glucose intake is minimal. The mechanisms may be used in children who are struggling to get better with the effects of drugs. Eating low fat foods may reduce the anxiety and brain focus problem that occurs. Ketone has been found to be incredibly effective in protecting neuronal tissue.
Keto Pros:
- Improved energy levels and appetite control
- Reduced hunger and cravings
- Increased fat burning for fuel instead of carbohydrates
- Potentially increased weight loss with long-term adherence to the diet
Keto Cons:
- Flu-like symptoms such as dizziness, lightheadedness, hot flashes or cold sweats, and muscle cramps when entering ketosis
- Needing to urinate more often and increased thirst while in ketosis
- Possible dip in energy levels during early stages of adaptation until your body adjusts
- The necessity of getting adequate rest and balanced nutrients while transitioning
The keto pros and cons on this diet, which involves reducing carbohydrates and increasing dietary fat intake, can have some adverse effects on our health if not properly managed. While high-fat foods have many advantages, like weight loss, if eaten too often and in excessive quantities, they can contribute to serious long-term health risks.
Eating too much saturated-fat over an extended period of time can lead to high cholesterol levels which is a major risk factor for heart disease and stroke, as well as other chronic illnesses like diabetes. While the initial positive side effects of going on the keto diet may be alluring, it’s important to ensure that total fat consumption is closely monitored to mitigate potential long-term risks and makes it so you are in charge of the actual keto pros and cons for yourself.
Have you decided to go ahead and try the keto diet? Remember to pick up your 3 free recipe books!
Long term effect
Long-term adherence to a ketogenic diet can increase the risk of elevated cholesterol levels, heart health complications, and nutrient deficiencies. Most keto diets are high in saturated fat which can not only raise cholesterol levels but also put individuals at an increased risk of heart disease. Carbohydrates provide essential vitamins and minerals that are hard to come by on a low-carb diet, so people should be sure to supplement their diet with the right nutrition when starting a keto lifestyle. Insufficient intake of vitamins and minerals can lead to fatigue and other unpleasant side effects. To avoid potential side effects, it is best to consult with a doctor when changing your diet plan or embarking on an extreme lifestyle change such as the Ketogenic diet.
Share Your Thoughts
what do you think of the keto pros and cons list? do you like high-fat foods enough to eat it with most of your meals? do you think you could experience weight loss if you limit your carbohydrate intake, and help control your blood sugar with low-carb diets. and have it reduce your body fat. and help you burn fat. but what about the risk of kidney stones and adding saturated fat? would the nutrient deficiencies and the long-term health risks be worth using the keto diet as a weight loss tool?
