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A ketogenic diet, the so-called keto, has brought super-low-carbon diets back to the center of attention, and if your goal is to lose weight, you are almost sure that you will see results (especially in the field of persistent fatty oils). like any extreme diet, however, a very low level of carbohydrate diet plans comes with their fair share of side effects. they arise, and how to avoid some – but probably not all.
Low-Carbohydrate Side Effects
- Headache: In the early days of a low-carbohydrate diet, your body makes a big adjustment to switch from your favorite fuel stores, glucose and glycogen (coming from sugars and carbohydrates that you eat) to ketones, compounds that are formed in the liver, burning fats. The physical effects of this process are commonly known as "keto flu" and it is headaches that you may experience at the start of your diet. Christine said that your body begins to use ketones for about three to four days in a diet that should clarify the headache.
- Bad breath: The presence of ketones, in particular acetone, can make your smell fruitful
- Weakness and / or fatigue: You may feel tired or shaky during the first days of a low-carbohydrate diet – again, because your body is looking for a fuel source to replace the glycogen.
- Mouth convulsions: Mumps spasms may occur for several reasons: dehydration, lack of potassium, or lack of magnesium. are dealing with major changes in foods that you eat on a low-carbohydrate diet. Christine recommends the right hydration (11 cups of water a day is a good goal) and said that some of her patients also found magnesium supplements.
- Constipation or Diarrhea: If you cut complex carbohydrates, such as beans and legumes, you also cut the fiber – or at least significantly reduce it, said Christine. This is a big cause for people to have gastrointestinal problems associated with the ket, such as constipation or diarrhea.
- Skin rash: "This is a rare side effect without a definite cause," said Christine. This is usually observed in women of Asian descent, she added.
Clogging seems to be the most common side effect, said Kristin POPSUGAR, simply because "the stock of fibers can be tanks." The good news is that this can be avoided: the use of unconventional vegetables and nuts will increase the consumption of fibers. Christine recommended adding to your diet foods such as broccoli and macadamia nuts
Take-off? Do your research, said Christine. Know what you can eat (and what you can not), what will affect your body and what you can do to make them more tolerable. She also recommended working with a nutritionist who specializes in low-carbohydrate diets.
"Some side effects, such as bad breath and headaches, can not be avoided," said Christine. weakness and fatigue. Many studies have not been conducted on the long-term effects of diet keto – "The jury is still not working," said Christine. As for these short-term side effects, Christine said that they are just like: short-term. They tend to decrease as your body adapts to the diet. So, good news for anyone who starts to manage a new kit and is struggling: just hold on for the first few weeks!
Image source: Getty / courtneyk function