Plus and minus: 7 side effects of the keto diet

And other signs of a cold, although in fact it is not. When the body goes into ketosis (burning fat instead of carbs for energy), headaches can set in, along with muscle discomfort, nausea, and diarrhea. In a week or two everything will be back to normal.

At first, the weight decreases quite quickly: carbohydrates retain more water than fats and proteins. And if you reduce their consumption to a minimum, excess water will leave the body. In a study conducted in Italy, more than 20,000 participants lost an average of 5.5 kg in 25 days. However, there are no studies on the duration of the effect. And if you quit the diet, you can resume excess.

On a diet, many people want to eat more than usual. But with the keto diet, the opposite is true. It is assumed that due to the low amount of carbohydrates, the body produces less of the hormone ghrelin, which is responsible for the feeling of hunger.

There are no clear water volume recommendations, but no one will stop you.

Especially if you used to eat a lot of sweets. Empty carbohydrates increase the manifestations of acne, and in their absence in the body, inflammation occurs less often, the manifestations of which are reflected in the face.

Some diabetics have reduced insulin requirements (don’t stop your treatment without talking to your doctor!). But there is a flip side: the keto diet increases the risk of diabetic ketoacidosis. In this condition, the fat is burned too quickly, the blood becomes more acidic, and in severe cases it can be dangerous for your health.

The kidneys play a huge role in protein digestion. If you eat too much of it, it can affect the functioning of the kidneys. Alas, you can’t calculate in advance how much protein you need, so it’s hard to estimate when it’s time to quit.