The ketogenic diet is popular among a large group of people who wish to lose weight and stay fit. It is a low carb, moderate protein, and a high-fat diet.
Increasing fat intake and reducing the number of carbs you eat forces the body to rely primarily on fat for energy. Here are four potential risks of the keto diet that you should know before diving into it.
- Keto Flu: As your body switches from carbs to fats for energy, you might experience flu-like symptoms. You might experience dizziness, headaches, nausea, fatigue, and constipation, it is important to monitor your symptoms and eat sodium, potassium, and electrolyte-rich foods.
- Digestive Issues: The diet can lead to constipation and discomfort in some people due to the impact that it has on the gut bacteria.
- Nutrient deficiencies: The diet doesn’t provide enough vitamin D, magnesium, calcium, and phosphorus. Over time, you might develop vitamin deficiencies and you might have to take supplements for them.
- Dangerously low blood sugar: Low carb diets are advised to diabetic patients to help them control their blood sugar levels. People with Type 1 diabetes may be at a higher risk of developing more episodes of low blood sugars. This could also happen with Type 2 diabetic patients.
The keto diet may help you reduce your carb intake and lose weight, but it does have side effects, including constipation. You can also reduce your risk of constipation by eating more whole, high-fiber foods to help keep your bowels moving.