When you set out to lose weight, you expect to give up a few of your favorite foods, especially if you are one of those that decided to adopt the ketogenic diet. However, forgoing grains, fruits, and any sugars, real and artificial, is a whole new level of self-restraint, though.
For a ketogenic diet, a high-fat, low-carbohydrate eating plan is the way to go. The keto diet is a calorie-reduced diet plan that focuses on eating most of your calories from fat, a moderate amount of protein, and only about 20 grams of carbs per day.
As a result, the ketogenic diet can cause some serious changes in your body, including both positive and negative. From fatigue to muscle cramps, here are a number of things experts believe can go wrong when you adopt the keto diet.
Rapid Loss Of Weight
Basically, the keto diet works by changing your body’s primary fuel source. By restricting your carbohydrates intake, your body dips into your muscles’ glycogen stores for energy.
When those are used up, you lose the fluid that was stored along with the glycogen as well. This causes rapid fat loss at first—even though it’s mostly “water weight”
Loss Of Muscle
As you continue to eat this way, your body will enter into ketosis, when you start burning stored fats as fuel, leading to further weight loss. As you lose fat tissue, you will usually lose some muscle tissue as well.
This is because carbohydrate plays a major role in muscle synthesis. If you aren’t eating enough calories, your body will respond by breaking down muscle tissue. This is not good, as Muscle tissues helps keep our metabolisms revved and our bodies strong and healthy.
Your Energy Levels Tanks
As your body adjusts to this switch in fuel sources, it will no longer be efficient at using its new energy sources, causing fatigue. Another source of initial fatigue is calorie restriction, so when you’re starting a very low-carb diet, make sure you’re eating enough calories at first. It just takes some time for your body to adapt to the changes.
You may experience flu in the first few weeks of your keto diet. You may experience headaches, have trouble focusing, feel nauseous, have trouble sleeping, and more. It is best you eat a relatively low-carb diet for a couple weeks before fully committing to keto. This can help your body prepare for ketosis. Either way, the “keto flu” should only last a few days.
You may experience digestive distress, including bloating, gas, and constipation. You may not get enough fiber in your diet when you’re avoiding foods like fruits, (starchy) veggies, whole grains, and legumes.
To combat these issues, stay active by doing low-intensity workouts and make sure you’re drinking plenty of fluids.
Some people might experience some initial carbohydrate cravings due to a blood sugar response from a lack of carbohydrates. Some may find themselves wanting to eat something they aren’t allowed to have simply because they shouldn’t.
These cravings tend to go away or improve after a few weeks, though it does depend on the person. Some people may not experience cravings at all, since large amounts of proteins and fats tend to be very satiating.
When your body creates ketones, it excretes them in a variety of ways, and one of them is through the lungs. The most readily excreted ketone is acetone, which has a “fruity” taste and is the main culprit of bad breath on a very low-carb diet.
Make use of sugar-free breath mints and flavored water including regularly brushing your teeth.