Ah, the ketogenic diet. It has become one of the most popular nutrition fads in recent years, with celebrities including the Kardashians extolling its benefits.
But the high-protein, high-fat and virtually zero-carb plans have drawn accusations of possible nutrient deficiencies and eating disorders.
In fact, the most important thing to say Anyone With an Eating Disorder Should Avoid the Keto DietThe same goes for those with a history of eating disorders. (If you are battling an eating disorder, please contact BEAT, the UK-based eating disorder charity).
Besides those headlined keto diet dangers, there are tons of ketogenic diet side effects.
While fans of the keto diet swear that the diet leads to weight loss, improved energy levels, and reduced appetite, many also admit that it comes with some unusual downsides, like the keto flu and possible digestive issues.
How does a ketogenic diet plan work?
On a typical ketogenic diet plan, fat provides up to 80 percent of your daily calories, while only 5 percent comes from carbohydrates, explains nutritionist Jessica Cording.
Worth noting: This is 40-60% fewer carbohydrates than the usual recommended diet. So if you're eating 2,000 calories a day, that means only 100 of those calories come from carbohydrates — including very healthy carbohydrates like fruits and vegetables.
Cording explains that the main goal of the ketogenic diet is to get you into a state called ketosis, in which your body burns fat for energy instead of the usual carbohydrates. But, again, this can cause some side effects.
Keatley Medical Nutrition Therapy dietitian Scott Keatley says ketogenic side effects can vary from person to person — if you have any. Often, though, you experience side effects when you start a diet as your body gets used to the new eating plan.
When Do Keto Diet Side Effects Appear?
“The general timeline is about 5 to 7 days of feeling low energy, the keto flu,” says Kitley. “For some, this can manifest as general tiredness or brain fog, while for others it can be nausea.”
Sounds… rubbish, right?
This can be followed by unusual side effects such as “stinky poop” and a fruity smell for a few days, Keatley said. (More on these later.) Eventually, though, your symptoms should level off, he says.
But really, if committing to no sweet potatoes or *check notes* apples, edamame, carrot sticks, and hummus didn't put you off the plan, check out the most notorious ketogenic diet side effects.
So, what are the worst side effects of the ketogenic diet?
