Are you on a keeto diet? Do you want to lose weight with it? Wait! The noise created by keeto is so much that people fail to hear what it actually is. Following it without supervision can adversely affect your health. A keeto diet is also called Ketogenic diet or low carb high-fat diet. As the name suggests, it is extremely low in carbohydrates. We humans majorly depend on glucose as a fuel. When you are on an extremely carb diet, your body breaks down the already stored fat to generate ketone molecules. Now, your whole body including your brain shifts to ketones as a source of energy.
In this diet, you take high fats, moderate proteins and low carbs. The ratios are 70% fats, 25% protein, and 5% carbs. Your total carbs intake should be below 35-50 grams.
You can eat fats (saturated fats, high-fat salad dressings etc), berries and avocados (raspberries, blackberries, etc), seeds and nuts, eggs, high fat dairy products (hard cheeses, butter, etc), meats (fish, poultry etc), above-ground veggies and leafy vegetables (cauliflower, broccoli, etc).
You need to stay away from processed foods, alcohol, desserts, fruit juices, tubers (yam, potato etc), high carb fruits (mangoes, apples, etc), sugar (jiggery, granulated sugar, honey, etc) and grains (corn, wheat, rice, etc).
The secret to popularity of keeto diet is that it helps you quickly lose weight, yet there are some risks too. Moreover, it is hard to follow it for long because it is drastically a different way of eating.
The side effects are:
1. While in the transition phase, when your body shifts its fuel source from ketones, you’ll experience flu-like symptoms.
2. In the initial days, your body loses so much water, and minerals like sodium, magnesium, potassium etc. To be very honest, your initial weight loss is because of water loss and not because of fat loss. Some of the common symptoms you’ll experience are muscle cramps, dehydration, excessive thirst, drowsiness, dizziness, frequent urination and headaches.
3. Hypoglycemia or low blood sugar. The symptoms you’ll experience in the transition phase are sweating, chills, lightheadedness, shakiness, tachycardia, confusion, irritability, anxiety, fatigue and hunger.
4. Bad breath – Acetone which is a ketone body. It has a fruity smell, just like nail polish remover.
5. Constipation – Initially, it is common because of dehydration and radical changes in your diet. There are people who experience diarrhea as their fat intake increases.,
Some serious long term side effects are;
- Due to a high fat diet, there is a rise of lipids and cholesterol in the blood.
- There is demineralization and erosion of bones due to acidosis. This makes you more prone to bone injury and fractures.
- Ketosis leads to low urine pH. It results in the formation of kidney stones and crystals.
- Women face disturbed menstrual cycles. In some extreme cases, they may even experience amenorrhea, which is the complete absence of periods.