What Is A Ketogenic Diet?
A Ketogenic diet is the low carbohydrate diet that helps your body to burn stored fats. It helps to maintain lower blood sugar and insulin level. This leads to a shift in body metabolism from crabs towards fats.
There are several types of Ketogenic diets that help to maintain the protein level. Some of them are Standard Ketogenic Diet, Cyclical Ketogenic Diet, Targeted Ketogenic Diet, and High-protein Ketogenic Diet. This version of a Ketogenic diet helps to increase the intake of protein-rich food and builds your body muscles as well.
Benefits Of A Ketogenic Diet:
There are numerous benefits associated just by adopting a Ketogenic diet. Some of them are:
- Helps to Lose Weight.
- Improves Insulin Sensitivity.
- Reduces Bad Cholesterol.
- Treats Symptoms of Cancer.
- Reduces the effect of Alzheimer Disease.
- Counters Polycystic Ovary Syndrome.
Side Effects Of Ketogenic Diet:
With these benefits, there is a possibility of you facing some kind of side effects at the start of the journey. The common side effects of Ketogenic diet are:
At the starting days of a Ketogenic diet, your body burns the stored glucose in the liver and muscles. This helps in releasing a lot of water in this process causing excretion of excess sodium. Basically, it might cause you to need to pee more throughout the day.
Due to a Ketogenic diet, your body gets rid of excess water that eliminates important nutrients, minerals, potassium, and magnesium too. This makes you feel dizziness and drowsiness. Thus, to maintain the level of potassium, try consuming eating of more leafy green vegetables, dairy products, and avocados. You can also make a smoothie of all greens and healthy fats.
Low Blood Sugar:
Hypoglycemia which is also known as low blood sugar is a side effect found only in people who consume a high amount of crabs regularly. When your body is used to consume more carbs, it adjusts itself to a certain amount of insulin out to handle the sugar level in the food.
Hence, when there is a drastic fall in the sugar intake due to a Ketogenic diet, it results in the fall of blood sugar level. This will make you easily tired and hungry, as your body is trying to adjust to the change of the macronutrient ratio of the food.
Unhealthy Food Cravings:
During the transition period, a Ketogenic diet helps to suppress the cravings for the unhealthy and other sugary foods. However, in the initial stages, the cravings for this food is high, it will often be eliminated and reduced after two to three days.
Diarrhea is a resultant of adjustment of your body to the macronutrient ratio change. The main cause of diarrhea is the mistake that people do while replacing fats sourcing food with proteins. This causes high protein in the body tissues instead of crabs. It can be treated by consuming one teaspoon of plain psyllium husk powder before the meal which will help you to maintain a proper level of protein in your body.
Constipation is mainly due to the malfunctioning of the digestive system. This is often due to dehydration that is caused due to a discharge of more fluids from the body in the ketosis process. The problem of constipation can be treated by eating fiber-rich food and other non-starchy vegetables that contains more salt and water.
This will help to moisten the colon and partly treats the constipation problem. Another way in which you will be able to treat this problem is by intake of 400mg of magnesium citrate.
Symptoms of “Ketosis Flu”:
Ketosis Flu is a common side effect that you might face within the 2-4 days of the keto diet. The symptoms are the same as actual flu like a headache, lethargy, brain fog, etc. These symptoms last for only a few days. It can be avoidable by increasing the intake of salt and hydrating your body.
Muscle cramps are usually caused in leg or shoulder muscles. This is due to loss of minerals at the starting period of the keto diet. To reduce the muscle cramps, try drinking lots of water and salt that will help to maintain the mineral level in your body.
You might also experience the problem of bad breath at the start of the Ketogenic diet. This is mainly due to the eating of very low-carb dietary food that leads to the production of acetone in the mouth. The sign of the smell of acetone is only created when your body is in the ketosis process.
It is great news, as this sign shows that lots of fats are burned and getting converted to energy. This smell goes away within 1-2 weeks, but if it does not then try to keep your oral hygiene, increase the amount of water intake, slightly increase the carb intake until the ketone smell does not go away.
If you face any kind of difficulty while sleeping at the beginning of the Ketogenic diet, it means that your body has a low level of serotonin and insulin. To maintain these try having some light snacks before going to bed that is rich in protein.
This will help to increase the level of insulin in your body and helps the brain nerve, tryptophan, to relax. Another reason for impaired sleep could also be increased in the intake of histamine-rich food that causes anxiety and insomnia as well.
Although a Ketogenic diet has the above side effects, it also has numerous benefits. The benefits are not only associated with a particular body part but the body as a whole. These side effects are only found in the transition period. Later it eliminates with ease once your body gets used to a Ketogenic diet. Thus, to avoid these side effects too you can keep yourself hydrated by drinking more water and increasing the salt intake.