Ketosis is a metabolic change in the body, caused as a result of following the keto diet. This diet limits carbohydrates while increasing the amount of fat and protein. While the diet could aid weight loss, it is also associated with some side effects that could impact the overall health and wellbeing of its followers.
In this diet, as the amount of carbohydrates are restricted, the body is encouraged to burn fat for energy instead of carbohydrates. Its side-effects range from lethargy to the development of diabetes.
What is ketosis?
The idea of this diet is to derive energy and calories from fat instead of carbohydrates. Keto diet rests on three pillars of low-carbs, high-fat, and moderate protein intake. The low-carb intake triggers the body towards a state of ketosis, in which both the body fat and fat from food you eat is burned to produce energy.
Keto-friendly foods include cheese, eggs, nuts, seeds, healthy oils, avocados, dark chocolate, chicken thighs, and fatty fish.
Here are the side effects of following a keto diet
1. Keto flu
This is a short-term side-effect of ketosis, which could cause lethargy, nausea, and headaches. This happens due to a sudden alteration in eating patterns and a limited intake of carbs. As per a research published by National Center for Biotechnology Information, short-term side effects of the ketogenic diet include nausea, vomiting, headache, fatigue, difficulty in exercise tolerance, and constipation.
2. Nutrient deficiency
Since the diet involves low-carb intake, its followers may end up depriving themselves of essential nutrients such as vitamin B12, vitamin D, omega-3 fatty acids, iron, calcium and zinc. A deficiency of these nutrients may cause fatigue, skin rashes, constipation, loss of appetite, lack of focus, and mood fluctuations. Serious conditions such as anaemia may also develop as a result of vitamin B12 deficiency and vitamin D deficiency could lead to osteoporosis.
3. Heart ailments and diabetes
As per a study published in the British Journal of Nutrition, people following a low-carb diet have higher levels of low-density lipoprotein cholesterol, which is a risk factor for heart disease. Also, since the diet is fat and protein-centric, it could increase the risk of type 2 diabetes amongst its practitioners.
So, ladies, if you follow the keto diet, then be mindful of these potential side effects to maintain overall health.
