Other Less Common Side Effects on a Keto Diet
Some people experience less common symptoms on the keto diet. Most of them are related to being hydrated and having a balanced electrolytes intake. Make sure you are getting enough water and micronutrients.
Keto Rash
Keto rash is a symptom that some people have experienced. It appears all over the chest after three to four weeks after starting.
There’s no exact cause for prurigo pigmentosa (the scientific name of keto rash). The rash was itchy, red to brown eczema almost painful when touched.
The exact cause of the keto rash is not yet confirmed, but there are a few explanations.
Some of them include weight loss, sweating, candida die off, food allergy, etc.
Some experts believe that the keto rash is the effect of the toxins that are released from fat cells during deep ketosis.
The best thing you can do, if you are affected by the keto rash is to wear clothes that absorb sweat and shower every time after physical activity.
Try increasing the carb intake enough to get you out of ketosis to see if the keto rash disappears.
Increased Cholesterol
The classic effect of a ketogenic diet on cholesterol is a slightly increased, mostly due to an elevation of the good cholesterol (HDL), lowering risk of heart disease.
The increased triglyceride numbers are typical of people losing weight. As you get to a steady weight, the increases in the triglycerides will stop.
The cholesterol profile improves in two more ways: lower triglycerides and larger, fluffier LDL particles.
Hair Loss
Experiencing hair loss whiting going on a new diet is a common issue, and it’s only temporary.
Make sure you are not restricting your calories and eat as much fat as you need to feel good and satisfied. Eat nutrient-dense, delicious foods to avoid any nutrient deficiencies.
Trying to reduce the stress, sleep at least 8 hours and take a high-quality multivitamin is suggested.
Indigestion
When transitioning, you may experience indigestion, stomach pain, heartburn.
It might be frustrating having these issues since you are making healthier choices than before. Try to increase the fat intake slowly, make sure you are well hydrated.
Reduced tolerance to alcohol
There is no apparent reason for this, but you’ll likely tolerate less alcohol.
Drinking alcohol will also slow down the weight loss process, as the body burns the alcohol before anything else.
Drinking alcohol also slows the ketone production.
Keto on a Budget
Cleaning your pantry and making space for new keto staples may seem expensive, especially in the beginning.
In fact, in the long term, it’s way cheaper than you may think. I will share with you a few tips that helped me shop smart and save money while cooking low carb meals.
Plan your meals and make shopping lists: There’s no better way to buy only the things you need than making a keto meal plan ahead. Take a look at the ingredients you already have in your kitchen, go online and find keto recipes that you will love eating the next week. Make a shopping list with all the ingredients you need, purchase them and cook.
Buy bargains: Buying in bulk often comes with extra discounts. Finding a local butcher can also reduce costs. Buy cheaper cuts of meat, the ones higher in fat are usually less expensive than the lean meats. Meal prep your meals and use leftovers efficiently. This way you will spend less time in the kitchen and save some money.
Eat homemade meals: Eating out can get very expensive. When cooking at home, it’s easier to eat healthier, and you will most likely use higher-quality ingredients. Keep your meals super simple. Include protein, vegetables cooked in lots of healthy fats to keep you full for longer.