The ketogenic diet is all about inducing a metabolic state in the body that helps a person to reduce weight in a short time period. The process is known as ketosis and should be carried out under the supervision of experts. Some people have been known to encounter the negative side effects of a ketogenic diet that can affect the body on a long-term basis. Therefore, It is highly important to know each and every detail about the ketogenic diet so that your body can survive and remain free from diseases whatsoever.
What is ketogenic diet?
Ketosis occurs in two states-
- Initiating a diet that includes consuming specific food items that have low carbohydrate contents.
- Not eating for a long time period, say -14-16 hours
The state of ketosis results in dropping of the insulin levels of the body where it starts burning fat to acquire more energy. This fat eventually enters the liver which produces ketones. During the process of ketosis, a larger part of your body is burning ketones instead of just carbohydrates. Even your muscles and brains are involved in the same process. The entire body burns fat instead of Carbohydrates. The body might experience short-lived side effect that should be known whatsoever.
Side effects of ketosis
Ketogenic diet or ketosis can bring in a couple of negative symptoms that may automatically cure on their own. Here are some effects of ketogenic diet –
- Reduced physical performance
- Disturbed sleeping pattern
- headache
- brain fog
- more hunger
- Continuous tiredness
The initial side effects of the ketogenic diet might discourage people from continuing further. Before the benefits, people start noticing the short term Side Effects that are quite disheartening in nature. Somehow, it should be known that all the symptoms disappear as you continue the diet for a long time period.
Poor breath
People practising a ketogenic diet can commonly witness bad breath. The reason includes production of acetone which forms a byproduct of fat metabolism. The blood Acetone levels induce during the process of ketosis and your body makes all the efforts to get rid of it by producing bad breath.
Your sweat and urine can also have a foul smell because of the presence of acetone. The distinctive smell is identical to the nail polish remover. The foul breath eventually goes away and you start smelling normal as you continue with the process.
How to reduce potential side effects of a ketogenic diet?
This is how you can do to reduce the side effects of ketosis-
- Consume more of water – you must make it a point to have at least two litres of water per day especially in the morning.
- Increase mineral consumption – consume food with mineral presence to relieve leg cramps.
- Avoid excessive exercise – avoid exercising too much because that will induce hunger
- Eat a lot of fibre – low-carbohydrate diet typically need a person to consume at least 50 grams of fibre per day
Keto diet is safe and healthy but exceptionals they are always there….
A Ketogenic diet is simply not suggested for people suffering from type 2 diabetes and the ones having symptoms of epilepsy. The short term Side Effects that include leg cramps and foul breath might continue for a long term period for some people.
The experts always suggest practicing a ketogenic diet for a short time period and then returning to the normal eating habits. A little amount of weight might return when you stop dieting but the whole of it will remain normal.
People who can stick to a routine of fasting up to 16 hours per day might find significant changes whereas rest may find it difficult to manage. It is always advisable to get in touch with the health care provider before deciding any such Lifestyle change that you will be making.
Sources of keto diet
Following are the methods of activating ketosis in the body-
You can switch on to options like butter, coconut oil, eggs, walnut, fish oil, flaxseed, avocados, and extra virgin oil are some of the perfect sources of fats that can be included in the ketogenic diet .
- You can purchase keto supplements as a shortcut method that gives the same ketogenic effect like white the intermittent fasting.
- Keep a gap of at least 16 hours between the last and the first meal of the day.
- Switch on to low carbohydrate diet for activating ketone
Final words
You must know what type of food you should consume and the ones that have to be avoided in order to ensure that they break down from the body. The goal is to replace the carbohydrates with fat in order to embrace perfect slimming results.