A number of people wonder what the effects, symptoms and outcome a Ketosis Diet will have on them. Below is a list of the ten most common effects.
1. Bad Breath
People often report bad breath once they reach full ketosis. This is a common effect of dieting, and is associated with many other diets.
A common cure for this would be to brush your teeth several times a day, drink lots of water or eat a sugar free gum.
2. Rapid Weight Loss
Ketogenic diets, as with low-carb diets, are highly effective for weight loss. Both short and long term weight loss are likely to be experienced.
3. Appetite Suppression
Many people have reported decreased hunger and food cravings. You will know that you’re in ketosis if you feel full, and don’t need to eat as often as you used to.
It’s speculated that ketones may affect your brain to reduce appetite.
4. Increased Ketones in the Blood
You will experience a reduction in blood sugar levels and an increase in ketones, which may help with diabetes.
5. Increased Ketones in the Breath or Urine
Ketones and the effectiveness of your diet can be measured with a breath analyser or by using indicator strips to measure ketones in your urine.
6. Increased Focus and Energy
As with most low-carb diets, initial symptoms are loss of focus, tiredness, lethargy or brain fog. This is termed low-carb flu.
This is caused when your brain starts burning ketones instead of glucose.
Luckily, this is only short-term factors. Long-term Keto Dieters often report an increase in focus, stamina and mental clarity.
7. Short-Term Fatigue
Weakness and fatigue are the most common side-effect for new dieters. The main cause of this is that the body must adapt to a low-carb diet after decades of carb-heavy diets.
These symptoms can last for up to 30 days. Electrolyte supplements or drinks can help combat the fatigue.
8. Short-Term Decreases in Performance
This is primarily caused by the reduction in your muscles’ glycogen stores, which provide the main and most efficient fuel source for all forms of high-intensity exercise.
One famous study found that athletes who had switched to a ketogenic diet burned as much as 2.3 times or 230% more fat when they exercised, compared to athletes who were not following this diet. (Source)
9. Digestive Issues
Digestive issues such as constipation or diarrhea are common side effects in the beginning. The is caused by the different foods your body must now get used to.
Some of these issues should subside after the transition period, but it may be important to be mindful of different foods that may be causing digestive issues
A major issue for dieters is a change in sleep patterns, especially in the beginning.
Drastically reducing your carb intake, can cause sleeplessness and waking up at night. Fortunately, this will improve in a week or two.
Many long-term ketogenic dieters report they sleep even better than before adapting to this new diet.
Two types of Ketones:
Endogenous = Originates from a source internal to the body.
Exogenous = Originates from a source external to the body.
Exogenous Ketones are ingested through nutritional supplements and may provide a multitude of benefits, ranging from athletic performance enhancement, more efficient weight loss, cancer prevention, cognitive improvement, anti-inflammatory properties, and more. (Source)
Anti-Inflammatory properties: There is evidence that ketone bodies play a crucial role in reducing inflammation by inhibiting a specific class of proteins called inflammasones. (Source)