4 Keto Diet Side Effects You Need To Know


Before we go on, it is essential to note that these side effects are normal when a person starts the keto diet and aren’t a sign of danger. However, it is crucial to know what side effects to look for and how to handle them when they surface.

Most side effects of the keto diet stem from dehydration or nutrient deficiencies, it is essential to eat meals that contain healthy micronutrients. Also, consume close to a gallon of water daily for proper hydration. Let’s look at the bigger picture now.

1. Constipation 

Several persons suffer from constipation when they are on the keto diet, but this is hinged on insufficient hydration. When you increase your water intake, this situation will right itself.

The fruits and vegetables you eat should also have qualitative fiber. You can also add a probiotic or psyllium husk powder to ease constipation.

2. Cramps

People experience leg and other cramps at the start of a ketogenic diet. These minor cramps occur in the morning and at night, and they generally imply that the body lacks magnesium. To balance the situation, you need to add salt to your meals and consume lots of fluid.

3. Heart Palpitations 

Many persons often get scared when they begin to notice heart palpitations during their transition to keto. However, there is nothing to worry about because it is normal. 

All you need to do is drink lots of fluid and consume enough salt. You can also take a potassium supplement daily if the palpitations last for a while.

4. Limited Physical Performance

When you begin to notice an inability to perform some physical activities you used to carry out easily, don’t worry. Your body is simply adapting to the fact that it now has to work with fat for energy production. When your system gets used to the switch, your energy will return like it never left.