The keto diet has great metabolic power, which leads to some possible side effects of ketone. Doses of medication and insulin may need to be reduced immediately. In addition, it is unlikely that anyone following the diet will experience keto side effects. That’s why; we will show them here as they can be disturbing if you do not know them.
Most of these side effects of ketone occur due to the lack of salt and other minerals, and they disappear as the body adapts to the diet. As they are unpleasant, we will look at the means to reduce them.
1. Low blood glucose (hypoglycemia)
If you have insulin or other type 2 diabetes medicines, you may need to reduce the dose as your carbohydrate intake is reduced to avoid hypoglycaemia. For people taking insulin in particular, the dose of insulin fed should be reduced as carbohydrate intake is reduced.
You should consult your doctor to help you adjust your medication dosage. Sometimes you also need to adjust your basal insulin doses. Failure to make these adjustments can lead to this keto-treatable side effect by taking one or two glucose tablets (each containing 4 grams of glucose).
This can help reduce carbohydrate nutrition levels in several weeks, until you can stay at lower carbohydrate levels without reaction. This also applies to those who have experienced reactive hypoglycemia, a condition in which blood sugar drops below normal levels after a carbohydrate-rich diet.
2. Hunger and desire
Hunger and desire are not only normal, but are also seen as challenges for new keto diets.
When you follow a keto diet, your body will be in ketosis and you will adapt to this change in metabolism. All this has a clear diminishing effect on hunger. This does not mean that psychological desire will also decrease, but biochemical engines will be significantly reduced.
If hunger persists after two to three weeks of dieting, you may be eating too many carbohydrates or too much protein for your individual needs. Next, you should look at what you eat in your food diary to make sure that your food intake is within the recommended level of macronutrients.
If you find that you are eating the right amounts of protein and carbohydrates, recalculate your grams of protein for a higher target weight and see if the extra protein helps suppress hunger. If so, you may aim for too low a goal weight.
3. Weakness, dizziness and fatigue
Dehydration and loss of minerals can cause fatigue, dizziness and a feeling of weakness or tremor. Following a ketogenic diet usually prompts your body to get rid of excess water and salt. In fact, the effect of lower levels of insulin on kidney function.
This leads to increased urination and loss of electrolytes and minerals such as sodium, potassium, calcium, magnesium in the urine. They make you feel tired and other symptoms of dehydration such as increased thirst, dry mouth, cramps, weakness, irritability, headache, dizziness, palpitations, slowness and seizures.
You can get minerals and liquids by drinking meat and chicken soup and eating more green leafy vegetables. You can also drink a glass or two of home-made mineral water according to the following recipe:
Add exactly 1/4 teaspoon to 1 liter of cold water. Now brand potassium chloride powder and exactly 1 teaspoon of table or sea salt (provides sodium and chloride). Stir well and store in the refrigerator.
Or you can use alternatives to potassium containing salt to replace lost salt and potassium. But be careful if you are taking diuretics or if your doctor has advised you to avoid salt, consult your doctor to start this diet before changing your salt or potassium intake. You may want to take a mineral supplement:
– To maintain potassium levels, eat more avocados and green leafy vegetables.
– Take magnesium citrate supplements as recommended by 400 mg daily if possible before bedtime. If you have kidney problems, do not take magnesium or potassium oral supplements before consulting your doctor.
– To maintain sodium levels, add salt to the diet. If you feel weak or fuzzy, you can add salt by placing a quarter teaspoon of sea salt in a glass of water and drinking it or by taking a glass or two of the aqueous mineral solution. Symptoms should improve quickly if the mineral problem is a problem.
4. Constipation or diarrhea
Constipation may be a sign of low magnesium content, a side effect of painkillers and the result of dehydration. If you have slow mobility of the gastrointestinal tract, you should consult your doctor to find options for treating constipation.
There are products recommended for constipation, stool softeners and laxatives. Bulky green vegetables such as roman lettuce and sauteed vegetables can also alleviate constipation.
Bulk products such as psyllium flake powder should not be used if you are currently constipated, but can be used after bowel movements return to normal.
If you have ulcerative colitis, Crohn’s disease or intestinal obstruction, you should not use psyllium. You should consult your doctor about other options in case of medical problems.
Although constipation is more common, some people experience diarrhea in the first or two weeks of a ketogenic diet. We believe this may be related to either a gut microbiota response to a change in food choices or an excessive intake of magnesium or coconut oil. If this is a reaction of the gut microbiota, it must disappear within a few days.
5. Muscle cramps
Muscle cramps can be the result of loss of water and minerals. You may need to adjust your doses of diuretic medicines since ketogenic diets are naturally diuretic. But before you make any changes, you should ask your doctor.
To treat muscle cramps, you need to drink more water and take three slow-release magnesium tablets daily for twenty days, and then continue to take one tablet daily thereafter to avoid muscle cramps.
warningAgain, people with kidney problems should not take oral supplements with magnesium or potassium without consulting the doctor responsible for treating these conditions.
6. Ketone breathing
The body can dispose of excess ketones through the lungs and urine. The major ketone in the breath is acetone, which has a distinctive odor. Ketone breath is described as “fruity” or “metallic”. As your body adapts to the use of ketones as fuel, you should discard less.
Although ketone breathing can be noticed by other important people, we consider it a good sign that you have reached a state of nutritional ketosis. Mint or sugar-free mouthwash will effectively mask the slight odor of acetone.
7. Changes in weight
A ketogenic diet lowers blood sugar, which reduces insulin requirements and can potentially reduce caloric intake as hunger decreases. If you are experiencing involuntary weight loss, consume more calories in the form of natural fats (butter, macadamia nuts and avocados) each day until the end of weight loss. If that doesn’t work, add an ounce or two of protein to your daily allowance.
8. Changes in blood pressure
High levels of insulin result in excellent salt and water storage. For some people, this extra storage of water becomes high blood pressure. When insulin requirements decrease, the kidneys release excess water. As a result, blood pressure should drop.
For this reason, your doctor should monitor all medicines for high blood count. If you are taking medicines for high blood pressure, you may feel dizzy and dizzy after a week of dieting. This is a sign that you may need to reduce your dose of high blood pressure medicines.
9. Deficiency of vitamins and minerals
Vitamin and mineral supplements are recommended as some food groups are restricted. A basic multivitamin or multi-mineral supplement containing the recommended daily dose for all vitamins and minerals is a good start. Pay special attention to the fact that the multivitamin contains the basic value of zinc and selenium.
Micronutrients are just as important as macronutrients. Micronutrients include vitamins, antioxidants, electrolytes and minerals, and they are required in small amounts to support a variety of physiological functions.
They can be obtained from meat, meat from organs, bone broth, fish, eggs, nuts, seeds, animal fats, tropical oils, non-starchy vegetables and low-sugar fruits, all of which are a ketogenic diet.
While a balanced diet of real foods can provide many of the necessary trace elements, supplements can be helpful. Look for those with the lowest carbohydrate levels. Read the labels to exclude those that contain sugars or other hidden carbohydrates. The following supplements are recommended:
– Carbohydrate-free multivitamin / mineral supplement. Make sure it contains at least 100% of the recommended daily dose for selenium and zinc.
– Vitamin D3 in the form of cholecalciferol, 2000 IU.
– Magnesium citrate, 400 mg daily, to be taken at bedtime, if possible.
– CoQ10 (Ubiquinol or Ubiquinone), 100 mg per day.
– Now, brand potassium chloride powder. It is very important to get enough potassium every day. Drinking home-made mineral water is an option, as it regularly includes green vegetables, small amounts of nuts, and plenty of avocados in your diet.
– CardiaSalt, Lite Salt or NuSalt. You can use plain salt or these salt substitutes to flavor your food.
– domestic mineral water.
10. Heartbeat or “racing” heart
Some people may get a heartbeat or a fast pulse when starting a ketogenic diet. This is reported to be more likely if the person usually has low blood pressure. Several factors may be involved in this symptom.
1. There may be a shortage of nutrients. Therefore, a multivitamin containing the recommended daily dose for selenium and zinc, plus a supplement with magnesium, broth or mineral water, is recommended.
2. There may be an electrolyte imbalance or you may be dehydrated. Preparing home-made mineral water and drinking a glass of morning and evening meals should help if that’s the problem. Also, drink plenty of water.
3. Some people may have “accelerated” cardiac reactions with excessive consumption of coconut oil or medium chain triglyceride oil. If you add these oils to your diet, start with small amounts and increase over time. It is not dependent on coconut oil or medium chain triglycerides for its sole fat intake. Be sure to include other fats, such as butter, hot oil, olive oil, and animal fat.
4. This symptom may be associated with hypoglycaemic reactions.
Many people are not used to eating the amount of fat allowed by a ketogenic diet. Nausea is one of the common side effects of keto after eating a high fat meal or after taking coconut oil or medium chain triglyceride oil. If this happens, try to reduce your fat intake and increase it slowly over time or by dividing your fat intake into smaller meals and snacks.
How to cure keto side effects
Many side effects of a ketone can be managed simply by ensuring that the uptake of electrolytes and minerals is adequate. Bones and meat broths are a great way to treat keto side effects. Look for specific bone broths now available or organic chicken, beef and vegetable broths without monosodium glutamate. You can also make your own broth. You can find numerous recipes on the Internet with a quick search.
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