Common Side Effects on a Keto Diet
Transitioning to a strict carb diet often comes with a few side effects that are only temporary. Some of them I experienced my self too when I first started the, five years ago. Drinking enough water and including high in micronutrient foods are a great way to make the adapting to a high-fat diet easier.
Read below some of the most common side effects and let me know if you struggled with any of it and what cure you used to beat them.
1. Muscle Cramps
Muscle cramps, usually leg cramps are pretty common in the begging of a strict ketogenic diet. It is a side effect of the diet being diuretic and increased urination.
To me, it usually occurs by night time, but others get cramps in the morning. What you have to do is to drink more water, salt everything and take a magnesium supplement.
Being new to this diet can cause constipation, as your digestive system needs time to adapt to this lifestyle change.
Here’s what you can do if you have this possible side effect.
Drink enough water and increase the salt intake: Usually, the most common cause of constipation is dehydration. One quick and easy solution is to make sure you are drinking water and salt everything you eat.
Increase the quantity of vegetables you are eating: Make sure you are getting enough vegetables to get high-quality fiber.
Include Psyllium Seeds Husks in your diet: A trick I use and does miracles is to have one tablespoon psyllium seeds husks with a large glass of water in the evening.
3. Heart Palpitations
f you experience an elevated heart rate in the first few weeks of the keto diet, it’s nothing to worry. Dehydration and a lack of salt can cause an elevated heart rate.
If the problem persists, you may need to add a potassium supplement to your diet.
4. Reduced Physical Performance
Since your body still tries to adapt to entirely working on a completely new fuel source, you may feel weak in the first few days. Lots of studies have shown that keto diets are effective for endurance in athletes.
Just be patient, stick to eating 20-50 grams of carbs, increase the fat intake until you get your strength and energy back.