Almost everything you eat, drink, or do produces some effect or reaction, this include keto diet. Before starting a diet or even exercise, be sure to speak with your doctor to see what plan is right for you especially if you have preexisting condition like diabetes and hypertension. Below are possible side effects of keto diet and ways to manage those side effects.
headache is a very common side effect with any diet, but it is especially magnified with keto diet due to the daily low carb intake and dehydration. I personally remembered having massive headache in my first three days on keto diet. I was in nursing school at the time. I told my professor that something was wrong with me and that I needed to go to the emergency room. I went to the emergency room, had a CT of the head done, but nothing was wrong as I was told (after incurring more than 4,000 in emergency bill). I went back home disappointed because I was convince something was wrong. I finally spoke with my friends that were on the same keto diet with me and they told me to just drink water and see what happens. I drank more than 2 liters of water that day my headache disappeared. As a beginner, you might experience headaches, irritability, confusion, and just plain having a feverish feelings, but all these symptoms usually go away after few days. So how do you take care of this headaches? well it is simple, drink enough water. Water is your best friend not just for few days on keto, but the entire time you are on the diet. Do drink at the very least 2,000 liters of water everyday. Water will help prevent dehydration, prevent or minimize the headaches, and keep you feeling full. Next is bad breath.
Just incase you do not know what keto diet is, please read https://weightanddietorg.com/2018/09/06/what-is-keto-diet/
Yes this is very common with keto diet. How? well low carb diet tends to produce a characteristic fruity mouth odor that some find very unpleasant. Some says the smell reminds them of nail polish remover. This smell is from Acetone, a ketone body. This is a sign that your body a lot of fat and is converting that fat to ketones to fuel your brain because the brain usually uses carb to function. Sometimes this smell can be perceived as body odor as well. Bad breath does not come to stay, it goes away after about 2-3 weeks after the body has adapt. Possible solutions to this problems are very simple, 1. drink plenty of water, 2. Meticulous oral care; brush, swish, and floss at least twice a day, 3. use breath fresher, and in a worst situation, eat a bit more carb.
Fewer people report issues of constipation when on keto diet, but that’s not to say that it does not exist. When you start feeling like you cannot use the bathroom as often as you use to, it’s time to reevaluate your diet. Most people on keto diet that I know eat lots of protein and fewer vegetable. Eat as much green leafy vegetables as you can to avoid constipation especially during the first 2 weeks. Also, drink adequate amount of water, and exercise more.
I will be updating this post as more people report symptoms and side effects that they experience and that you might be experiencing, or just right me or leave me a comment if you have notice any effect on keto diet and I will do my research on it and tell you what I find. There are other side effects associated with keto diet, but so far this are the most commonly reported.