Title : Ketosis is safe and Are there side effects?
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Ketosis is safe and Are there side effects?
Some people think that ketosis is extremely dangerous.
However, it could be confusing ketosis with ketoacidosis , which is completely different.
While keto acidosis is a serious disease caused by uncontrolled diabetes, ketosis is a natural metobolic state.
Indeed, ketosis and ketogenic diets have been extensively studied and shown that the main benefits for weight loss ( 1 , 2 ).
Ketogenic diets have also been shown to have therapeutic effects in epilepsy, type 2 diabetes and various other chronic conditions ( 3 4 5 6 ).
Ketosis is generally considered to be safe for most people. However, it can lead to some side effects, especially at first.
An overview of ketosis
First, you need to understand what is ketosis .
Ketosis is a natural part of metabolism. It happens either when carbohydrate intake is very low (for example, in ketogenic diet ), or when you have not eaten for a long time.
Both lead to reduced levels of insulin, which causes a lot of fat to be released from the fat cells. When this happens, the liver is flooded with fat, converting much of it into ketones.
During ketosis, many parts of your body are burning ketones to produce energy instead of carbohydrates. This includes a lot of the brain.
However, this does not happen instantly. It takes your body and brain some time to "adapt" to burning fat and ketones instead of carbohydrates.
During this adaptation phase, you may experience some temporary side effects. These are generally referred to as the "low-carb flu" or "Keto flu."
Conclusion: In ketosis, ketones parts of the body and brain using fuel instead of carbohydrates. It may take some time for your body to adjust to this.
The low carb / Keto flu
At the beginning of ketosis, you may experience a number of negative symptoms.
They are often referred to as "low-carb flu" or "Keto flu" because they resemble the symptoms of flu.
These may include:
- Headache.
- fatigue.
- Mental fog.
- Increased hunger.
- Lack of sleep.
- Nausea.
- decreased physical performance ( 7 ).
These problems may discourage those who follow a ketogenic diet, even before you start to reap the benefits.
However, the "low-carb flu" is usually over in a few days.
Conclusion: The "low carb flu" or "Keto flu" is a set of symptoms that can occur in the early stages of ketosis. While it may cause some people to suspend diet is usually over in a short period of time.
bad breath is also common
One of the most common side effects of ketosis is bad breath, often described as fruity and slightly sweet.
It is caused by acetone , a ketone that is a byproduct of fat metabolism.
acetone levels in the blood rise in ketosis, and your body gets rid of some of them through breathing ( 8 ).
Occasionally, sweat and urine can also begin to smell acetone.
Acetone has a distinctive odor - which is the chemical that gives its pungent smell nail polish remover.
For most people, this unusual breath odor will disappear in a few weeks.
Conclusion: In ketosis, breath, sweat and urine can smell acetone. This ketone is produced by the liver and fat in a ketogenic diet increases.
The leg muscles can cramp
In ketosis, some people may experience leg cramps. Although they are usually a minor problem, they are never pleasant and can be painful.
leg cramps in ketosis usually connected to dehydration and loss of minerals. This is because causes ketosis reduction in weight of water .
Glycogen, the storage form of glucose in muscle and liver, binds water.
This staff go out when reduce intake of carbohydrates , and is one of the main reasons why people lose weight quickly in the first week of a low carb diet.
said, there are many other possible causes of muscle cramps.
Conclusion: Some people may experience muscle cramps in ketosis. The loss of water and minerals increases the risk of leg cramps.
Ketosis can cause digestive problems
Changes in diet can sometimes lead to digestive problems.
This is also true for ketogenic diets, and constipation is a common side effect in the beginning ( 9 ).
This is more common due to not eating enough fiber and not drinking enough fluids.
Some people also have diarrhea, but is less common.
If you have made drastic changes in your diet in order to get into ketosis, it is more likely that you will experience digestive symptoms.
However, digestive problems are usually over in a few weeks.
Conclusion: Constipation is a very common side effect of ketosis. Diarrhea may also occur in some people.
elevated heart rate
Some people also experience increased heart rate as a side effect of ketosis.
This is also known as palpitations or rapid heartbeat, and can occur during the first weeks of a ketogenic diet.
Being dehydrated is a common cause and a low salt intake . Drinking a lot of coffee can also contribute.
If the problem does not stop, you may need to increase your carbohydrate intake.
Conclusion :. A ketogenic diet can increase heart rate in some people, but staying hydrated and increase salt intake can help
Other side effects of ketosis
Other effects less common side may include:
- ketoacidosis: have been reported some cases of ketoacidosis (a serious condition that occurs in uncontrolled diabetes) in women who breastfeed probably caused by a very low carbohydrate diet. However, this is extremely rare ( 10 11 12 ).
- Kidney stones: Although not common, some epileptic children have developed kidney stones in a ketogenic diet ( 9 13 14 , 15 ).
- Elevated cholesterol levels Some increased the total and low density lipoprotein (LDL) cholesterol levels ( 16 17 , 18 ).
Conclusion :. Less common side effects include trouble breastfeeding women, kidney stones in children with epilepsy and high cholesterol levels
How to minimize potential side effects
Here's how to minimize the potential of ketosis side effects:
- drink plenty of water: Be sure to drink at least 68 oz ( 2 liters) of water one day . A significant amount of water weight is lost in ketosis, especially at first.
- Get enough salt: sodium, an essential electrolyte, is excreted in large quantities when carbohydrate intake is reduced. Replenish its salt by addition to food or drink broth .
- Increase intake of minerals :. Foods rich in magnesium and potassium can help relieve leg cramps
- Avoid intense exercise Do not push yourself too hard while it is adapting ketosis. Adhere to moderate levels of exercise in the first week or two.
- try a low-carb diet first: To ease the transition, which could help reduce carbs to a moderate amount before trying a ketogenic (very low carbohydrate) diet [
- consuming fiber: A low carbohydrate diet is not without carbohydrates. Eating fiber-rich foods as nuts, seeds, berries and low carbohydrate vegetables .
Conclusion: There are some ways to minimize the negative symptoms of ketosis. These include drinking enough water and eating foods rich in fiber and minerals.
Ketosis is healthy and safe, but not suitable for all
Being in ketosis has been shown to have powerful benefits for certain people, such as people with diabetes or obesity, type 2 and children with epilepsy.
However, despite ketosis is generally safe and healthy, you may experience some side effects. These include the "low carb flu", leg cramps, bad breath and digestive problems.
However, these effects are usually temporary and should disappear after a few days or weeks. Changes in diet and lifestyle can also help minimize these effects.
should also be noted that while entering ketosis has obvious benefits for some, definitely not for everyone.
Some people feel great and experience the incredible benefits on a ketogenic diet, while others feel and function much better with a high-carbohydrate diet.
More about ketosis and ketogenic diets
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