Keto Diet for Beginners: 10 Common Side Effects

Have you been thinking about trying out a keto diet? If so, you’ve probably heard that there are some side effects associated with the keto diet. While these side effects can be unpleasant, they can usually be managed if you understand what you’re doing and take the necessary steps to avoid or mitigate them. Here are the ten most common side effects of starting a ketogenic diet and how you can manage them.

1. Constipation

Constipation is a common side effect of starting a keto diet. This is likely due to the fact that keto diets can be low in fiber. To combat constipation, be sure to eat plenty of high-fiber foods like vegetables and fruits. You may also want to consider taking a fiber supplement.

2. Bad Breath

Keto breath is a common side effect of the keto diet. This is due to the fact that ketones, the chemicals produced when you break down fat for energy, can cause bad breath. There are a few ways to combat keto breath. You can try chewing sugar-free gum, drinking plenty of water, or using a breath freshener.

3. Dehydration

Dehydration is one of the most common side effects of starting a keto diet. This is because the body needs more water to help it process the extra fat it has to break down for energy. To avoid dehydration, make sure you're drinking plenty of water and electrolytes like sodium and potassium.

4. Low Energy

Low energy is a common side effect of the keto diet. This is because your body is still adjusting to the new way it is receiving energy. To combat this, make sure you're eating enough healthy fats and protein. This will help your body transition to relying on fat for energy more efficiently.

5. Muscle Cramps

Muscle cramps are another common side effect of starting a keto diet. This is because your body is not used to the lack of carbohydrates coming in and the increased fat intake. To combat this, make sure you're getting enough electrolytes, especially sodium and potassium. You can add a pinch of salt to your water or look for a potassium supplement.

6. Rashes

Keto rashes are another common side effect of the keto diet. This occurs because your body is eliminating toxins through the skin that it can no longer expel through the digestive system. To combat this, make sure you're eating enough fiber and drinking plenty of water.

7. Sugar Cravings

Sugar cravings are a common side effect of the keto diet. This is because your body is no longer receiving its usual influx of carbohydrates. To combat this, try to find healthy alternatives to carbs, such as fruits, leafy greens, and nuts. You can also try drinking flavored sparkling water to satisfy sweet cravings.

8. Headaches

Headaches are another common side effect of starting a keto diet. This is because your body is adapting to the new way of eating and going through a notable change in its energy source. To combat this, make sure you're drinking plenty of water and eating enough sodium and potassium.

9. Nausea

Nausea is another common side effect of the keto diet. This is because your body is adapting to the new way of eating and may be having a hard time breaking down all of the fat. To combat this, make sure you're eating enough healthy fats and proteins.

10. Fatigue

Fatigue is a common side effect of starting a keto diet. This is because your body is adapting to the new way of eating and may be having a hard time processing all the fat. To combat this, make sure you're eating enough healthy fats and getting enough sleep.

Starting a ketogenic diet can be a big change, and it's important to understand the side effects that come with it. While some side effects like constipation and bad breath can be managed, others like nausea and fatigue may require more effort on your part. No matter what, it's important to listen to your body and make sure you're getting the right nutrients for your unique needs. If you’re serious about unlocking your keto potential and take our Custom Keto Diet Quiz now for a personalized roadmap to success. Discover the perfect plan tailored to your goals and preferences. Start your journey towards a healthier you today with our exclusive keto experience and core keto recipes 🤗!