Why keto diet

A Systematic Review and Meta-Analysis. Obesity Review. January Very-Low Carbohydrate Ketogenic Diet v. British Journal of Nutrition. October What is Keto Diet? November September December February Neurobiology of Aging. Journal of Clinical Neurology.

American Heart Association. June 15, The Lowdown on Low Carb. National Multiple Sclerosis Society. Health Topics. Health Tools. Order extra veggies instead of carbs or starches, and have cheese for dessert.

Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts. Reported keto flu symptoms include diarrhea, constipation, and vomiting Other less common symptoms include:. To minimize this, you can try a regular low carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs. A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements may help.

Talk to your doctor about your nutritional needs. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.

Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help. Staying on the keto diet in the long term may have some negative effects , including risks of the following:. A type of medication called sodium-glucose cotransporter 2 SGLT2 inhibitors for type 2 diabetes can increase the risk for diabetic ketoacidosis , a dangerous condition that increases blood acidity.

Anyone taking this medication should avoid the keto diet 40 , More research is being done to determine the safety of the keto diet in the long term.

Keep your doctor informed of your eating plan to guide your choices. There are some side effects to the keto diet about which you should speak to your doctor if you plan to stay on the diet long term. Certain supplements can be beneficial on a ketogenic diet. These include exogenous ketones, MCT oil, and minerals. After the first 2 to 3 months, you can eat carbs on special occasions — just return to the diet immediately after. However, protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights 50 , Yes, but it may not work as well as on a moderate carb diet 52 , For more details about low carb or keto diets and exercise performance, read this article.

Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and revisit the points above. A supplement like MCT oil or ketones may also help 42 , This is simply due to the excretion of by-products created during ketosis People often confuse ketosis with ketoacidosis.

Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is usually fine for healthy people. Speak to your doctor before starting any new diet. This common side effect usually passes after 3 to 4 weeks. If it persists, try eating more high fiber veggies 55 , Her takeaway?

Those foods can all play a role in a healthy diet , Thomason adds, but overdoing them can harm laboratory markers of health. Christa Brown , a registered dietitian nutritionist based in New York City, says to bear in mind that the keto diet was designed to be used in clinical settings to treat seizure disorders, not for the everyday dieter.

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