The keto diet, which is based on a drastic reduction in carbohydrates and an increase in fat intake, can be a significant change for the body. While many people highlight the benefits of this diet, various side effects can occur in the initial phase. These are often temporary and a sign that the body is adapting to the new metabolic state of ketosis.
Fatigue and lack of energy
When starting the keto diet, some people may feel tired or lack energy. This is because the body is initially breaking down its carbohydrate reserves and switching to burning fat. During this transition period, it is important to ensure a balanced energy intake.
Digestive problems
Changes in diet can affect digestion. Lower fiber intake from avoiding many plant-based foods could play a role, so it's recommended to include high-fiber, keto-friendly alternatives in your diet.
Water and electrolyte balance
Switching to a low-carbohydrate diet can affect the body's water balance. This can be accompanied by a loss of electrolytes such as sodium, potassium and magnesium, which could manifest itself in symptoms such as dizziness or cramps. Conscious fluid intake and the integration of salty foods can be helpful.
Keto flu
The so-called keto flu describes a phase of discomfort such as headaches, malaise or difficulty concentrating that some people experience during the transition. This phase is temporary and a typical sign that the body is adapting to the new nutritional conditions.
Altered breathing quality
A lesser-known side effect of the keto diet is a change in breath odor. This can be described as metallic or fruity and is caused by the excretion of certain metabolic products. Good oral hygiene and regular drinking can help minimize this effect.
Sleep changes
Changing your diet can affect your sleeping habits for some people. You may experience difficulty falling asleep or staying asleep, especially in the first few weeks of changing your diet.
New challenges in eating
Severely restricting carbohydrates can affect eating behavior. Some people may experience intense cravings for certain foods, which may subside over time as the body accepts the new dietary conditions.
The side effects of the keto diet are part of the adjustment phase that can occur with any significant dietary change. With careful planning and consideration of fluid and nutritional needs, many of these challenges can be better managed. Every body reacts individually, which is why it is important to pay attention to your own needs and consult with someone if you are unsure.
