A ketogenic diet is a low-carb diet that will let your body undergo physiologic or nutritional ketosis. Being in a ketogenic diet requires eating low amounts of carbohydrates and sweets. And in order for your body to fill in the low glucose availability, it will normally raise the ketone levels to provide an additional energy source for your brain. That’s how nutritional ketosis works.
However, being in ketosis have some wanted and unwanted effects in your body. Once you feel any of these, it means your body is perfectly going into Ketosis.
1. Weight Loss
Ketogenic Diet is proven to be very effective in weight loss. Starting the keto diet will make you likely to experience the long and short-term weight loss.
During the first weeks, your body will undergo the fast weight loss. You lose weight because your body is using up the stored carbs and water you had before switching to Keto diet. Since Keto’s goal is to lower the levels of glucose that is mostly made up of water in your body in order to achieve ketosis, the stored water and carbs should be all used up.
After your body’s initial drop of water weight, maintaining the Keto diet will make your body in calorie deficit or stored fats making you consistently lose weight.
2. Reduced Cravings
People in Keto have been reported to have reduced appetite making them to eat less foods. Studies show that a low-carb diet has some effect on the hunger hormones (ghrelin) of our body. Furthermore, eating foods with high amount of proteins and fats make your brain think that you’re already full.
3. Increased Ketones
Ketosis makes your body produce increased ketone levels to provide an additional energy source for your brain. Having ketones in your blood is the most definitive way of knowing you’re undergoing ketosis. It can also be determined by having your urine tested and having breath analysis. Also, there are ketone testing kits that are available online. Person in nutritional ketosis will have blood ketone levels of 0.5-3 millimoles per liter.
4. Better Focus and Concentration
Starting the Keto diet initially brings headache and lack of concentration but it usually fades over time. Studies show that people who follows long-term keto diet shows better focus and improved brain function. In 2018, a systematic review showed that people with epilepsy who followed the keto diet have been reported to have better alertness and attention.
There are also unwanted signs of being in Ketosis. Here’s the following:
5. Bad Breath
It is the most common unwanted sign of being in Ketosis. It is a sweet or fruity smell caused by the ketones that leave your body through your breath or your urine. Once encountered, you may use sugar-free gums to lessen the bad smell. Don’t worry for the smell will improve with time.
6. Fatigue and Headache
Switching to a low-carb diet will need your body to be ready to adapt to changes. You might feel weak at the initial stage of the Keto diet because of the decreased amount of carbs and sugar intake of your body that you are not used to. Dehydration caused by the initial drop of weight can also cause headache. This weakness and the feeling of getting sick is termed to as “keto flu”. It is recommended to take electrolyte supplements to reduce the fatigue you’re experiencing during the diet.
7. Stomach Upset
Making changes in your diet will increase the risk of having a stomach upset. Having diarrhea or constipation are the most common side effects of keto in the beginning. To ease this stomach complaints, make sure to drink plenty of water, eat low-carb vegetables that are rich in fiber, and consider taking probiotic supplements.
8. Muscle Cramps and Spasms
In the initial stage of Keto where the body drops some water and carbohydrates, you can get dehydrated and have electrolyte imbalance. And having electrolyte imbalances lead to disrupted electrical messages that may cause muscle cramps and spasms.
People in keto diet should ensure that they are getting enough electrolytes in their daily meals to avoid experiencing these muscle pains.
9. Changes in Sleep
Because of the changes your body is experiencing, your sleeping habits can also be affected. Some people in Keto may experience difficulty falling asleep or nighttime walking. But eventually, these symptoms will go away within a few weeks once your body has adapt to your diet.
When you start to go on a Keto diet, you should ready your mind and body to the changes you would experience. You will experience many unwanted symptoms like having a bad breath, muscle cramps, sleep changes, stomach upset, fatigue and weakness. You can consult to experts, take supplements, and drink plenty of fluids to help avoid these symptoms.
And always remember your motivation, that is to LOSE WEIGHT AND BE HEALTHY! These symptoms will soon go away as your body finishes its transition period. And sooner, you will achieve your fitness goal.