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Feb 1, 2024 · The keto diet eliminates nearly all carbohydrates and relies on calories from fat for fuel, a process called ketosis. However, getting into and staying in ketosis can be tricky because you need a ...
- Overview
- What is the keto diet?
- Keto flu
- Long-term health risks
- Other considerations
- Who should try the keto diet?
- Summary
The ketogenic diet, or keto diet, strictly limits carbohydrates while increasing the amount of fat that a person eats. A common short-term side effect of the keto diet is keto flu. There are also possible long-term health risks.
Researchers do not know a lot about the long-term effects of following the keto diet. However, it may cause health issues for some people.
The keto diet limits a person’s daily carbohydrate intake while increasing the amount of fat. The aim is to encourage the body to burn fat for energy instead of carbohydrates.
This metabolic change puts the body into a state of ketosis. Ketosis occurs when the body starts to break down fat due to a lack of blood sugar circulating the body. The body turns the fat into ketones, which provide it with energy.
It takes about 2–4 days for a person to reach the state of ketosis after starting the diet.
Many people begin the keto diet because they wish to lose weight. However, others use it to help manage certain health conditions, such as diabetes.
Most keto diet plans limit the daily carbohydrate intake to 50 grams (g) or less. They also require people to stick to the following nutrient ratios, based on a daily intake of 2,000 calories:
•55–60% calories from fat
The keto diet is a drastic change for many people. According to the 2015–2020 Dietary Guidelines for Americans, more than half of the population of the United States eat at least the recommended amount of total grains each day, and about 70% eat more than the recommended amount of added sugars each day.
As a result, a sudden change to a low carbohydrate diet may cause side effects for some people. While transitioning into ketosis, people may experience “keto flu.” Common symptoms of keto flu include:
•insomnia
•fatigue
•nausea and vomiting
•endurance issues when exercising
Researchers do not know much about the long-term effects of the keto diet beyond the first 2 years. However, the potential risks of any restrictive diet include vitamin or mineral deficiencies.
A person on the keto diet needs to monitor their carbohydrate intake from all potential sources, including fruits, vegetables, and whole grains. As a result, they may need to cut back on foods that previously provided them with beneficial nutrients.
Vitamin and mineral deficiencies can cause a variety of symptoms, ranging from mild to severe. A person following the keto diet will need to ensure that they do not miss out on any nutrients as a result of changing their diet.
Other potential risks of a high fat, high protein diet include:
•kidney stones
•hepatic steatosis (fatty liver)
The keto diet has some other limitations that a person may wish to consider before they try it, such as:
•Varying results: In terms of weight loss, the keto diet may work more effectively for some people than others. According to the Academy of Nutrition and Dietetics, the rate at which people get into ketosis and start losing fat varies depending on several factors. Therefore, the diet will affect individuals differently.
•Difficult to follow: The keto diet strictly limits what a person can eat. As a result, it may be challenging to follow the diet for an extended period. If a person stops limiting carbohydrates, they may regain any weight that they had lost.
•Saturated fat: As a person can remain in ketosis regardless of the type of fat that they consume, this may lead to a heavy reliance on animal fats or saturated fats, which have associated long-term health risks.
People can reduce the potential risks of the keto diet by:
•ensuring that they get enough vitamins and minerals from their food
The keto diet may be an effective way for some people to manage their weight. This eating pattern may also improve certain health conditions.
For instance, the National Center for Health Research note that the diet may help reduce the frequency of seizures in children with epilepsy, as well as controlling insulin levels and improving insulin sensitivity for people with diabetes.
However, people with other health conditions should not follow the keto diet or should discuss it with a doctor first. According to the Academy of Nutrition and Dietetics, these people include those living with the following conditions:
•pancreatic disease
•thyroid conditions
•liver conditions
Short-term keto diet side effects include keto flu, which may cause fatigue, nausea, and dizziness, among other symptoms. Keto flu usually resolves in a few days or weeks.
In the long term, the keto diet may increase the risk of a person developing vitamin or mineral deficiencies if they do not get enough nutrients. They may also be at higher risk for conditions such as heart disease if they eat a lot of saturated fat.
People also ask
Does keto advanced 1500 have any side effects?
What is keto advanced 1500?
How does advanced keto 1500 help you lose weight?
Mar 23, 2021 · Because there are no reported negative side effects of Keto Advanced 1500 and seems to offer no adverse reactions for most people (make sure to consult with a licensed healthcare provider...
Apr 4, 2024 · Advanced Keto 1500 pills may lead to some mild side effects, but if you experience anything more severe, stop taking the product. In addition, get a doctor’s approval before taking this supplement. Based on my personal research, I do think it does have weight loss benefits for some users.
Jun 9, 2017 · During the adaptation phase, people commonly feel brain fog, fatigue, dizziness, intense hunger, irritability, and depression. Although hypoglycemia is normal in the beginning, these keto side effects should subside within weeks of beginning a ketogenic diet. Look out for these signs and take steps to support your body during this time. Keto Flu.
Aug 22, 2023 · The keto diet can lead to weight loss but has a few side effects, like kidney stones and nutrient deficiencies. Find out more about common side effects.
Jun 23, 2023 · However, it can cause some side effects, including the “low carb flu,” leg cramps, bad breath, and digestive issues, especially in the first few days or weeks.
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