The ketogenic (keto) diet is a weight loss method that drastically reduces carbohydrate intake, increases fat consumption, and moderates protein intake. This forces the body into a state of ketosis, burning fat instead of sugar. However, this diet also carries many potential side effects if not followed correctly or if maintained for too long.

Dehydration

Dehydration is a common side effect during the initial phase of the ketogenic diet. This occurs due to changes in electrolytes, which affect hydration. The kidneys may excrete more sodium than usual from the second to the 6th day of the keto diet. Symptoms of dehydration from ketosis include dry mouth, headaches, dizziness, and vision disturbances.

Constipation

The keto diet, aimed at achieving ketosis, requires dieters to consume few carbohydrates, leading to a lack of fiber. Common symptoms of constipation include difficult and painful bowel movements. To combat constipation, individuals on a keto diet should drink plenty of water and try to supplement fiber.

Electrolyte Imbalance

Changes in the keto diet can cause electrolyte imbalances, often appearing early in the ketosis phase (the first few days). Hyponatremia (low sodium levels) and hypomagnesemia (low magnesium levels) are common electrolyte disorders. Symptoms include shortness of breath, fever, confusion, edema, and an elevated heart rate.

Hypoglycemia

Carbohydrates have the most direct impact on blood sugar levels. Consuming very few carbohydrates during a ketosis diet leads to hypoglycemia (low blood sugar). Common manifestations include feeling shaky, restless, hungry, fatigued, dizzy, increased heart rate, headaches, and vision changes. Hypoglycemia is also more likely to occur in individuals taking blood sugar-lowering medications, so consult a doctor if considering a keto diet.

Nutrient Deficiencies

Following a keto diet or maintaining ketosis leads to nutrient deficiencies due to carbohydrate restriction. Deficient nutrients may include thiamine, folic acid, vitamins A, B6, E, K, calcium, magnesium, iron, and potassium. These deficiencies can result in cognitive impairment, respiratory infections, vision loss, osteoporosis, gastrointestinal problems, and fatigue.

Kidney Problems

The keto diet is associated with a higher risk of kidney stones because people consume more animal-based foods and protein. Signs of kidney stones include sharp back pain, blood in the urine (hematuria), a constant urge to urinate, painful urination (dysuria), and cloudy or foul-smelling urine.

For individuals with chronic kidney disease (CKD), ketosis worsens the condition, increasing the risk of complications such as metabolic acidosis. If left untreated, kidney function continues to decline, leading to muscle atrophy and malnutrition.

Le Nguyen (According to Very Well Health)