Published By: Ishani Karmakar

4 Major Side Effects Of Going Keto

The keto diet has quickly become many people's preferred way of eating and living. It is here to stay, and the rising scientific evidence supporting its safety and health advantages suggests it will continue to do so.

However, the keto diet might have unpleasant consequences for certain people, especially at the beginning. Fortunately, most of these negative consequences may be reduced by filling in some of the blanks in your low-carb, high-fat lifestyle.

This post will cover the most typical adverse effects of the Keto diet and their causes.

The keto flu

When you initially start the ketogenic diet, you may experience flu-like symptoms known as the keto flu. Weakness, nausea, headaches, and short tempers are all potential outcomes.

Sugar Cravings

Those starting on Keto frequently report strong desires for sweet treats. You're probably experiencing cravings since your body isn't getting as much sugar as usual. This can be compared to a withdrawal symptom.

But have no fear! As you go toward full Keto adaptation, you will notice a marked reduction in your aversion to carb-based foods.

Strength and athletic performance declines

When you're working out, your muscles require a steady fuel supply. For this purpose, the body uses both its glycogen stores and the phosphocreatine system. Starting the keto diet may cause a temporary dip in performance in physically demanding activities. However, studies show that Keto-adapted athletes are equally good as those who eat a carbohydrate-based diet.

Trouble Sleeping

One of the early symptoms of starting the keto diet is difficulty sleeping. An increase in cortisol, the stress hormone, may occur initially after an excessive diet change, which has been hypothesized to disrupt sleep.

Tryptophan is also a building block for the sleep hormones serotonin and melatonin. The amino acid tryptophan is transported to the brain with the help of the hormone insulin, which is produced in response to the ingestion of carbohydrates. Since insulin secretion is reduced while on the ketogenic diet, tryptophan availability to the brain may be compromised.

However, because the keto diet reduces fatigue, you may need less sleep. Studies have shown that both obese people and those with narcolepsy experience less weariness. The quality of your sleep may also increase if you follow the Keto Diet.

So, even if you're getting less shut-eye, you could sleep better each night and be less tired throughout the day.

For those are having trouble sleeping on keto, consuming a few carbohydrates before night may help. In addition to using melatonin, it's recommended that you stick to a regular bedtime routine, cut out coffee after 2 p.m., and put away electronic devices at least an hour before you plan to sleep.