Keto Side Effects

With every diet or lifestyle there are side effects.  Let’s discuss some of the side effects while on keto.

The most common side effect is the Keto Flu:

The keto flu is not fun and very inconvenient but definitely not dangerous.  The keto flu gives you a headache, body aches and fatigue. This is your brain telling you that it is hungry and it can’t feed on just fatty acids like the rest of your body can when starting on keto.  Not to worry, it goes away within the first couple days.

Nutrient Deficiencies

The glycogen stores are where your body likes to keep trace minerals, there are some minerals you might lack when following the keto lifestyle. These include selenium, zinc, and copper.You should probably keep a certain amount of salt in your diet. You can supplement with these minerals or, preferably, eat plenty of fibrous vegetables high in minerals.

Hormone Issues

Many keto goers in the beginning start out by eating a ton of animal products and not many veggies.  There’s concern that women who have hormone sensitive conditions shouldn’t do it in the long-term. However there’s no research to support this, but if you are a woman, you may want to consider carb cycling or at least keeping a close eye on your hormone levels.


Again eating a lot of animal products and you will be sure to miss out on fiber.  A lack of fiber may cause you to become constipated. Not a big deal just slightly change your keto diet by adding some fiber vegetables and or supplements You can also increase your fat intake to help you out.

Keto Breath

Your body will produce ketone bodies in three forms, one being acetone via your breath. This makes for some nasty smelling breath. Keto breath typically goes away after a short period of time when your body is fat-adapted.

Temporary Reduction in Physical Performance

Take the day off from the gym on this day or two.  Being tired is only a temporary thing I promise.

Less Common Side Effects: In a small number of people on keto, this diet can result in:

  1. Gout
  2. Keto rash
  3. Elevated cholesterol levels
  4. Gallstones
  5. Hair loss

If you have any of these conditions, you shouldn’t do the keto diet because it would put too much pressure on malfunctioning systems of your body:

  • Pancreatitis
  • Liver failure
  • Fat metabolism disorders
  • Genetic carnitine metabolism disorders
  • Porphyrias

If you suffer from any of the following conditions, make sure to talk with a doctor before starting keto:

  • Liver disease
  • Kidney disease
  • Chronic constipation
  • Diabetes
  • High blood pressure


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