Leg Muscles May Cramp
In ketosis, some people may experience leg cramps. These can be painful, and they can be a sign that you need to drink more water.
Leg cramps in ketosis usually stem from dehydration and loss of minerals. This is because ketosis causes a reduction in water weight.
Glycogen, the storage form of glucose in muscles and liver, binds water.
Its important to continue to drink plenty of water to reduce the risk of dehydration, changes in electrolyte balance, and kidney problems .
Summary: Some people may experience muscle cramps in ketosis. Loss of water and minerals increases your risk of leg cramps.
Dietary changes can sometimes lead to digestive issues.
This is also true for ketogenic diets, and constipation is a common side effect in the beginning (
This is most commonly due to not eating enough fiber and not drinking enough fluids.
Some people may also get diarrhea, but its less common.
If the switch to a keto diet dramatically changes the way you eat, youre more likely to have digestive symptoms.
Nevertheless, digestive issues are usually over within a few weeks.
Summary: Constipation is a very common side effect of ketosis. Diarrhea may also occur in some people.
It Can Throw Your Body’s Hydration Levels Out Of Whack
“Electrolyte imbalances can also be common if keto followers aren’t aware of hydration needs,” says Turoff. It’s important to stay hydrated on keto, especially in the beginning, she adds. “As you limit carbohydrates, your body produces less insulin, and glycogen stores in the muscles and liver are depleted. For every 1 gram of glycogen that’s depleted, you lose about 3 grams of water.” This causes the kidneys to flush out more water, and along with it, electrolytes your body needs like magnesium, calcium, sodium, and potassium. “Imbalanced electrolytes can lead to muscle cramps, irregular heartbeat, fatigue, cognitive distortions, and lack of body temperature control,” says Turoff. Some people may also be more likely to get kidney stones while on keto due to inadequate hydration, according to Turoff.
Choose Fat Bombs For Dessert
If you’re going to go for a dessert, choose an option that helps you to get more fat into your diet. Fat bombs are good for this too, giving you plenty of fat but avoiding too many carbs. Of course, desserts shouldn’t make up a big portion of your daily or even weekly calories. But if you do decide to treat yourself, there are some great keto-friendly desserts that you can enjoy. Another easy way to make yourself a high-fat dessert is to add some whipped cream to some berries or other fruit.
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Calorie Depletion And Nutrient Deficiency
Because the keto diet is so restricted, youre not receiving the nutrients vitamins, minerals, fibers that you get from fresh fruits, legumes, vegetables and whole grains, says Dr. Ring.
Due to these deficiencies, people also report feeling foggy and tired. These symptoms have been dubbed the keto flu. Constipation is also common on the keto diet due to the lack of fiber.
Is The Keto Diet Good Or Bad For You
Wednesday, 5 February 2020 / Topics:
There are countless diets and healthy eating plans to choose from nowadays, many of which promise big results, but it can be difficult to know which one is best for your health and lifestyle. The Ketogenic diet, also known as the Keto diet, has become a very popular eating regimen recently among celebrities, with many jumping on the bandwagon.
To help us understand what the Keto diet is all about and if its really the best eating plan to be following, dietician and co-founder of Sprout Cooking School, Themis Chryssidis, has a chat to us.
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When To See A Doctor While On Keto Diet
Since you are making such a huge change to how you eat, its very important to let your doctor know about anything that is making you feel worse.
See a doctor if you are experiencing health issues that make it difficult for you to function normally.
But thankfully not everyone has these problems, and most people experience the 5 amazing symptoms in the following list.
Misconception #: Keto Causes Ketoacidosis
Ketoacidosis is a rare but serious complication that results from dangerously high levels of ketones and blood sugar, causing the blood to become acidic. However, when this happens, it affects mostly people diagnosed with Type 1 diabetes and Type 2 diabetes, although it can also be caused by alcoholism and an overactive thyroid.
If you are not diabetic, your risk of developing ketoacidosis is extremely low and shouldnt be a concern.
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Nutritional Ketosis Vs Ketoacidosis
Nutritional ketosis and diabetic ketoacidosis are entirely different conditions. While nutritional ketosis is safe and beneficial for health, ketoacidosis is a medical emergency.16
Unfortunately, many healthcare professionals dont really understand the distinction between the two.
Ketoacidosis occurs mainly in people with type 1 diabetes if they arent getting enough insulin to meet their needs. In diabetic ketoacidosis , blood sugar and ketones rise to dangerous levels, which disrupts the bloods delicate acid-base balance.17
In nutritional ketosis, BHB levels typically remain below 5 mmol/L. However, people in diabetic ketoacidosis often have BHB levels of 10 mmol/L or above, which is directly related to their inability to produce insulin.18
This graph shows the vast difference in the amount of ketones in the blood between ketosis and ketoacidosis:19
Other people who can potentially go into ketoacidosis are those with type 2 diabetes who take medications known as SGLT-2 inhibitors, such as empagliflozin, canagliflozin, dapagliflozin, and ertugliflozin.20
Also, in rare cases, women who dont have diabetes can develop ketoacidosis while breastfeeding.21
However, for most people capable of producing insulin, its nearly impossible to go into ketoacidosis.
You May Feel Like You Have The Flu
According to Amy Rothberg, MD, PhD, at the University of Michigan, most of her patients who complain about the keto diet have experienced the keto flu, a combination of crummy symptoms that make them feel under the weather. “They all feel terrible, they feel like they have the fluheadaches, nausea, constipation,” Rothberg says. Plus, you may also experience vitamin deficiencies. “Without having grains, youre reducing your B vitamin intake greatly,” Keatley says.
But these symptoms usually occur during the first week of the diet when your body is getting used to the shift in energy sources and carbohydrate reduction. They tend to taper out as you get more used to restrictive eating. And if you’re willing to lose weight at a slower , Keatley recommends upping your carb intake to at least 45 to 60 grams to skip over the keto flu and some of those other neggy side effects that can send your body into shock.
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Why Would People Choose To Do The Keto Diet
Themis says, The only reason someone would choose to do it is because they want to lose weight. This diet has been shown to help people lose weight initially very quickly.
People forget about the health consequences and sustainability of this diet though, unlike many other diets that people go on where youre trying to use willpower to avoid certain foods, says Themis.
The draw card of the Keto diet is that it has a lot of fat content, which means its satisfying. This way of eating will keep you feeling fuller for longer, making it easier to adhere to than other conventional diets.
Themis says, It is probably comforting because these are the sorts of food youre told you should never eat in the past, on a low fat diet.
Proteins Effect On Ketosis
Although getting sufficient protein on any diet is important for preventing muscle loss, many questions have been raised about proteins impact on ketone levels.
During digestion, protein is broken down into individual amino acids, which triggers the release of insulin. Although the amount of insulin needed to transport these amino acids into muscles is small, when large amounts of protein are consumed, the rise in insulin might reduce ketone production to some extent.
For this reason, ketogenic diets for epilepsy are restricted in protein as well as carbs, which ensures that ketone levels remain elevated at all times.
However, proteins effect on ketosis seems to be highly individualized.31
For example, when Diet Doctors Bjarte Bakke conducted several n of 1 experiments to see how much protein he could eat and still remain in ketosis, he found that keeping net carb intake below 20 grams per day was what ultimately mattered regardless of his protein intake.
Clinical experience would suggest that others are likely to have the same results as Bjarte.
If you want to stay in ketosis and still eat plenty of protein and are concerned about potential negative effects, it might be a good idea to conduct your own n of 1 experiments in order to determine your personal protein threshold. It may be higher than you think.
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What To Eat Before The Gym If You Re On Keto
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Keto Could Cause Your Blood Sodium To Dip
When you start the keto diet, you lose sodium and other electrolytes in the urine due to reductions in insulin, says Yawitz. This is a major contributor to symptoms of keto flu. So its important to replenish sodium through the diet, especially if you exercise or sweat a lot. This can help ward off more serious side effects that are seen with long-term sodium deficiencies, says Yawitz. These include lethargy and confusion and in extreme cases, seizures, coma, and death, according to the Mayo Clinic.
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Why Keto Diets Can Be Harmful To Your Health
So many people have asked me recently about the ketogenic keto diet and the benefits and the drawbacks of severe carbohydrate restriction. Is the keto diet the magic pill for ending weight and health struggles? As youll see, absolutely not.
Whats more, keto diets can actually be quite harmful to your health.
Focusing On Eating Fat
All fats are not created equal. Unfortunately, some people may see the ketogenic diet’s emphasis on high-fat foods as a free pass to adopt unhealthy eating habits, such as over-indulging in processed meats and saturated fats.
“Many people follow a keto diet without regard to the type of fat they are consuming. All fats are high in calories, butsaturated fat and trans fat raise the “bad” LDL cholesterol in your blood and can cause plaque to build up in your arteries,” said Fine.
Posey also told INSIDER that people on the keto diet often don’t make enough of an effort to eat fats that benefit brain and cardiovascular health or to choose fats that are unrefined or unprocessed. This can mean that sticking to a keto diet long-termcan actually increase your risk of cardiovascular problems or high cholesterol if you’re not eating the right kinds of foods.
Rather than consuming large amounts of saturated fats such as butter, ghee, palm oil, coconut oil, and bacon fat, keto dieters might want to consider focusing on unsaturated fats such as those found in avocado, nuts, olive oil, and fish. When done correctly, there is evidence thatfollowing the keto diet may improve cardiovascular health.
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Signs That You Are In Ketosis
There are several signs that suggest youre in ketosis, although measuring your ketones is the only objective way to verify it. Here are the most common signs and symptoms:
- Dry mouth or a metallic taste in the mouth.
- Increased thirst and more frequent urination.
- Keto breath or fruity breath, which may be more apparent to others than yourself. Learn more
- Initial fatigue, followed by an increase in energy.
Have Fun With Avocados
Avocados are high in fat, tasty and healthy too. Introducing them into your diet, if you’re not already a big fan, is a good way to get the fat that you need. They’re great in salads, to make guacamole, top with different flavourings, or even just eat on their own. Even if you don’t like the taste of avocado, you can use it in recipes that cover up the flavour, such as avocado chocolate mousse or brownies.
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It’s Advertised As A Weight
In the world of weight-loss diets, low-carbohydrate, high-protein eating plans often grab attention. The Paleo, South Beach, and Atkins diets all fit into that category. They are sometimes referred to as ketogenic or “keto” diets.
But a true ketogenic diet is different. Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. And it’s not the type of diet to try as an experiment.
“The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. We don’t know if it works in the long term, nor whether it’s safe,” warns registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital.
It May Affect Your Athletic Performance
Theres no shortage of athletes who have jumped on the keto bandwagon, but some researchers worry that they could actually be sabotaging their strength and fitness. In a recent study in the Journal of Sports Medicine and Physical Fitness, researchers found that participants performed worse on high-intensity cycling and running tasks after four days on a ketogenic diet compared to those whod spent four days on a high-carb diet.
The body is in a more acidic state when its in ketosis, lead researcher Edward Weiss, PhD, associate professor of nutrition and dietetics at Saint Louis University, previously told Health, which may limit its ability to perform at peak levels.
Sure, keto can help athletes lose weight, which can be helpful for speed and endurance. But Im very concerned that people are attributing the benefits of weight loss to something specific in the ketogenic diet, Weiss said. In reality, the benefits of weight loss could be at least partially canceled out by reductions in performance.
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What Everyone Should Do Before They Attempt The Keto Diet
The bottom line? If youre thinking about trying the ketogenic diet, run it by your doctor first regardless of any preexisting health conditions. And consult a registered dietitian nutritionist to find a nutrition professional who can work with you to create a meal plan you can stick to. People with kidney disease or a history of disordered eating should avoid the diet, and people with type 1 diabetes may want to avoid it, as well. If you have risk factors for heart disease, youll want to speak with your doctor before considering the diet.
Is The Keto Diet Bad For You
Both Condon and Kleinman said they wouldnt recommend the keto diet to their patients because it is ultimately not realistic or sustainable. The diet restricts fresh fruits and vegetables, whole grains and low fat dairy that can help with long term weight loss and overall health.
Theres not one diet thats good for everyone, Kleinman said. Do your research, consult a dietitian, discuss with your doctor, and make sure youre being safe.
Call the Health and Nutrition Experts atUChicago Medicine Ingalls Memorial at to discuss nutrition counseling programs offered to meet your personalized needs.
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What Is Optimal Ketosis
Getting into ketosis on a ketogenic diet involves a broad range, and you can achieve different degrees of ketosis. The term optimal ketosis is frequently used, but it is poorly defined. For instance, those treating seizures or Alzheimers disease may benefit from targeting a ketone level above 1.5 mmol/L, whereas for losing weight or improving blood sugar the degree of elevation may not matter at all. The numbers below refer to values when testing blood ketone levels.32