Before starting a ketogenic diet, you should consult your doctor. A ketogenic diet offers many excellent health benefits, as we can learn in an article at https://lepetitjournal.com/keto-diet-presentations-et-avantages-293538. However, you need to know the keto diet’s main side effects before starting a strict diet. Some diets that are best for one individual may not always be right for another. This article provides an overview that describes the ketogenic diet, its possible side effects, and the benefits of following the diet plan.
Gaining More Weight After Stopping the Diet
When you start a ketogenic diet, you will probably notice significant weight loss in the first two to three weeks. Most of it is due to a lack of water. The first week is the most difficult, but your body will gradually adapt to the new diet. After following a strict diet program, you may be tempted to fall back into your old eating habits. And before you know it, you’ve been eating a lot of carbs all week.
If you’re not careful, this can lead to a yo-yo effect in weight changes that is very stressful on your system. When you change your diet in this way, your metabolism can have trouble adjusting, which often contributes to weight loss. Therefore, before you start a ketogenic diet, make sure you can maintain it. Most importantly, make sure your “cheat days” don’t turn into “cheat months.”
Getting Several Gut and Digestion Health Issues
If you have to eat carbs on your cheat days or have to eat carbs, it would be best to incorporate these types of “healthy carbs” to promote a strong microbiome. Also, it is quite normal for people to experience diarrhea or constipation during a keto diet due to the high fiber intake.
Getting Vitamin and Mineral Deficiency
Strict versions of the ketogenic diet limit the total amount of vegetables, fruits, and whole grains that can be consumed. Each of these foods is incredibly nutrient-dense, rich in vitamins, and full of antioxidants. If you limit vegetables and fruits in large quantities, you can develop vitamin and nutrient deficiencies. For this reason, it’s essential to see your doctor regularly to make sure your body is getting all the vital nutrients it needs.
Resulting in Lower Energy and Physical Performance
Several recent studies have shown that ketogenic diets can affect endurance and strength. Therefore, if you are into sports that require long-endurance, you should think twice before switching to a keto diet. It could significantly affect your running, deplete your energy reserves faster, and lead to fatigue.
Increasing Potential Risks of Heart Problems
This can increase your risk of developing heart disease or having a stroke. Currently, there is no clear cause-and-effect relationship. More studies are needed to explore how the keto diet affects heart health. Similarly, the body’s blood vessels can be negatively affected during a high-fat diet. However, the issue is not fat itself. The main concern is if you abruptly switch from eating high-fat foods to high-carbohydrate foods, such as high-sugar foods. If you have a “cheat day” and eat such sugary snacks, you could know this danger and stay a strict every weekend.