Keto or ketogenic diet is a popular way to lose weight. It was so popular that even celebrities are trying it to maintain their weight. The idea behind this diet is that you need to cut your carbohydrate intake until your body reaches ketosis. In ketosis, your body burns fat to get its needed energy.
Unfortunately, it has been said that the keto is bad and has its own set of side effects. Find out the possible reasons why you will not try keto in this article.
It has been said that once you undergo keto, there is a huge chance that you will experience keto flu. It is a condition in which you can experience lethargy, fatigue, gastrointestinal distress, or vomit. Out of all the possible effects that you can get, the most common would be fatigue.
The reason behind this is because your body is adjusting to the sudden change of lifestyle. Your body is finding a way to fuel itself by burning fat instead of its normal routine. One way for you to prevent this from happening is that you drink lots of water. Sleeping a lot may also do the trick. Other research suggests that you can incorporate energy sources such as herbs, coffee, and green tea.
Higher risk of getting diabetes and heart disease.
When you undergo a keto diet, it is expected that your diet will consist of animal protein and vegetables. The problem is that experts believe that in this diet, you tend to opt for high-fat foods, which may lead to cholesterol. The increase in your cholesterol levels may give you at risk at diabetes.
In addition, if you try a low-carb diet, you have a high tendency to get cardiovascular conditions and cancer. Another study proved that if you eat fewer carbs, you may even increase your chance of having diabetes and even death. So be sure that you keep a nutrient-rich diet.
What you should prepare when you start keto diet is that you will spend a lot of time in the bathroom. The reason behind this is the keto diarrhea. You can get this condition when your gallbladder is overwhelmed by the sudden change in your lifestyle. According to other studies, it might be because you lack fiber in the diet.
The good news is that there is a way for you to prevent this from happening by eating other foods rich in fiber like vegetables. After all, eating vegetables is good for you so it is actually a win-win situation for you.
The first thing that you should know before you try keto diet is to make sure that you do not have type 1 or type 2 diabetes. Although there are diabetic people that still get away with this, they probably asked the permission of their doctor. But take note of this before you consult your doctor: ketosis is not ideal for diabetic people as there is a chance that your blood sugar and glucose levels will drop.
So in the event that you do have diabetes, and you proceeded with the diet, chances are, you can get ketoacidosis. This happens when your body has a lot of ketones, which are developed when the blood is too acidic. When this happens, it can damage your brain, kidney, and liver.
Keto might give you immediate results, but research shows that it is not that ideal for the long term. Experts suggest that the best time to do this is within 30 to 90 days. After that period, you need to maintain your weight by having a balanced diet.
One common problem that people have is that their weight increases or goes back to their usual weight after the diet. The weight fluctuation is caused by the sudden appearance of carbs in the diet. If you are not good at controlling your hunger or refraining from eating a lot of carbs, then this might be the problem you have to face after keto.
Despite the possible consequences that people get from keto, why do people still prefer to do it? The answer is that keto diet has been proven effective by a lot of people. Research showed that this diet can give you quick results, unlike other weight loss strategies. Even better, you can get a lot of energy from the diet.
The diet focuses on no or low carb diet wherein you are focused on eating fatty foods to provide you with energy. When you do this diet, you will undergo ketosis. Some people say that it is safe for those who are obese and overweight, while there are those who, as mentioned above, believe that keto is dangerous to your health.
What You Can Do
Unfortunately, one of those mentioned side effects will probably happen to you when you start a keto diet. You can either have diarrhea or fluctuating weight gain. It might be irritating or even disappointing but remember that all weight loss methods have their own set of disadvantages. It will be up to you which condition is bearable.
But you do not have to suffer from these side effects all the time. There are several ways to combat these. Like in the case of diarrhea, you can opt to eat loads of healthy and leafy vegetables to increase your fiber intake.
It is also important that you consult your doctor before trying the diet. Do not just start limiting your food intake as it is better to have your body checked before changing your lifestyle. Remember as well that the diet is advisable for up to 90 days only. After that, you just need to maintain the current weight that you have.
The best way to do this is to exercise regularly and have a well-balanced diet. Losing weight may be difficult, but once you get the right formula to remove the excess fats in your body, you will notice that it is a piece of cake.