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Know the side effects of ketogenic diet for the body

As you know, today there are so many different types and diet methods that have been developed. The developments are not only scrutinize the various benefits that get from running the method and type of diet but also the danger and side effects. Ketogenic diet is one type and method of diet that is being developed and has proven its success. Not only aims to beautify the body shape and lose weight alone. This one diet is a lot of choice many people today because of the many benefits to the health of the body that can be obtained.

However, despite the many benefits that can be obtained when you run ketogenic diet you must be careful. Not everyone is compatible with this diet. As for the many dangers that can be caused if you are not careful to run ketogenic diet. Not only does it impact your body shape but the dangers of the ketogenic diet can have an impact on your health.

Diet keto believed to be able to lose weight in a short time and good for diabetics. But behind the results that look promising, keto diet can bring side effects. Side effects of keto diet ranging from digestive disorders to diabetic ketoacidosis in diabetics are dangerous.

Diet keto is a diet by limiting carbohydrate consumption and replacing it with protein and fat. This method utilizes ketosis conditions due to certain metabolic processes in the body.

ketogenic diet

The body gets energy mainly from carbohydrates. But when the carbohydrate intake is reduced, the body will decompose the fat which is then processed into a molecule called ketone, to convert into energy. This condition is called ketosis, and can occur if the carbohydrate intake is very low, as in the diet keto rules or if not eating for long periods of time.

Side Effects of Keto Diet

Diet keto has been shown to reduce seizures in patients with epilepsy, reducing HbA1c levels in people with type 2 diabetes, helps maintain mood stability for people with bipolar disorder, and lower cholesterol in obese people. However, this method provokes a variety of criticisms mainly due to the side effects of keto diet which include the following:

Flu-like symptoms

People who are just starting this diet may experience flu-like symptoms that include headaches, fatigue, and muscle aches. Some people who undergo keto diet can also experience nausea, weakness, lack of concentration, and difficulty sleeping.

Bad breath

Bad breath is the most common side effect of keto diet. Bad breath is caused by acetone, a ketone-like substance that is a by-product of fat metabolism. The smell of acetone (like a nail polish remover) may be noticeable in the early days of the keto diet.

Aggravating kidney disease

The keto diet limits carbohydrate intake and replaces it with protein and fat. This high-protein diet can aggravate kidney work that ultimately aggravates the condition of kidney pain. Some experts also argue a high-protein diet makes kidney stones worse.


A high-protein diet keeps the amount of calcium wasted on urinating more. Experts argue, the condition may increase the risk of osteoporosis. But this still needs further research.


Dietary changes can lead to digestive disorders. In keto diet, constipation is the most common digestive disorder. This is due to inadequate consumption of fiber and water. Some people may also have diarrhea, although it is rare. But certainly, you will feel very hungry and weak because it consumes very little carbohydrates.

Muscle cramp

People who are on keto diet may also experience muscle cramps. The cause is mineral loss and dehydration. When on a keto diet, protein intake also increases. This high-protein diet is at risk of increasing uric acid levels and can cause joint and muscle pain.

Heart rate increases

Other side effects of keto diet are increased heart rate or palpitations. Dehydration and low salt intake are the main cause of this effect.


Diabetic ketoacidosis is a dangerous condition when the levels of ketone in the blood are very high and make the blood pH down (to acid). Diabetic ketoacidosis can lead to coma to death. People most at risk of this experience are diabetics. Symptoms of diabetic ketoacidosis, namely:

  • Frequent urination.
  • Feel thirst or mouth feels dry.
  • Nausea and vomiting.
  • Abdominal pain.
  • Hard to breathe.
  • Limp, dazed, and exhausted.
  • Scented breath like a fruit.

For people with diabetes, if you find these symptoms, immediately to the hospital to get treatment as early as possible.

How to Minimize Side Effects of Keto Diet

To minimize the side effects of keto diet, there are several ways you can apply, namely:

Drink a lot of water

When undergoing keto diet, balance by drinking water at least two liters per day. This is to prevent dehydration, especially early in the diet.

Reduce carbohydrates gradually

In order to facilitate the transition, reduce carbohydrates gradually before actually undergoing keto diet. This is done so that your body is familiar with the metabolic changes that will occur when undergoing keto diet.

Maintain mineral intake

Trimming carbohydrates in the daily diet plan does not mean ignoring other nutritional needs, including minerals. Meet the needs of potassium and magnesium by eating bananas. Both of these minerals can overcome muscle cramps.

Eat enough salt

Some salt comes from carbohydrates. When carbohydrate intake is reduced, meet the need for salt by adding it to the food.

Avoid strenuous exercise

When just starting the diet, a sense of weakness may be felt. Therefore, do not force yourself to exercise hard.

Expand fiber

Eat low-carbohydrate and high-fiber foods to avoid constipation, such as whole grains, nuts, low-carbohydrate fruits and vegetables.

It is important for you to learn in advance what type of diet you will be doing. Not just about the results and benefits that you will get after you run the diet. But keep in mind also the effects and dangers of what can be caused after or even when you are running the type and method of a diet. Not only that, you also need to know the correct way, the rules or dietary restrictions. Make sure you get it right so that your diet runs smoothly and gets good results.

Given enough side effects of keto diet, this diet is not recommended to be done in the long run, especially if your goal is just to lose weight. Diet keto is claimed to lose weight in a relatively short time. But the reduced is not fat or muscle mass, but the water in the body.

Losing a healthy weight not only changes your diet, but also keeps it up with sports. To find a diet that suits your body needs, it is advisable to consult a nutritionist. Talk to your doctor before taking keto diet, so the side effects of keto diet can be avoided.

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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