Since the discovery of keto dieting as a health plan for weight loss, the plan has developed over the years into a more approachable weight loss program that revolves around the consumption of low-carb food. About 8% of people approached the keto dieting plan as a weight loss program as recorded by a 2020 survey.
A successful keto diet effect is dependent on conscious effort to directly cut down on consumption of high carbs food responsible for the extra weight and feeding on the specific recommended amount of macronutrients. Your body undergoes ketosis when you adjust your intake to a specific proportion of 75% fat, 20% protein, and a minimal percentage of 5% carbohydrate. When this proportion is followed, fat instead of carbohydrate is converted into energy for metabolism. As feasible as this sounds, this plan is not suitable for everybody.
For some people, a drastic change in feeding habits can result in a series of side effects which is why keto is often not recommended by health practitioners as a feasible long-term plan for weight loss.
If you fall in the category of the people keto diet is not suitable, here are some pointers to notify you when it’s time to stop and consider other suitable choices.
1. You’re nauseous or throwing up.
Dizziness, nauseating, and vomiting can also be associated with keto dieting, and this has been reported by several people undergoing the weight loss keto diet program. This condition is known as the “keto flu”.
These symptoms can be disturbing and probably interfere with your daily routines, and it’s ok to quit the diet. But if you want to go ahead with the diet despite this side effect, you can increase your water intake as well as boosting your electrolytes to minimize the side effect. These negative effects are expected to go away when your body is in ketosis.
2. You have no energy.
Total expulsion of carbohydrates from daily meal consumption can result in fatigue and loss of energy. Its common knowledge that carbohydrates are the major source of energy for metabolism.
Since carbs have been removed from your diet, the body has to convert fat into useable energy which might be quite a tough transition for your body. This fatigue will pass also after a couple of days or weeks.
3. You’re getting headaches.
Headaches are also a significant side effect of a keto diet. And this happens because insulin level declines from the deprivation of regular consumption of carbs which causes an unusual fluctuation in electrolyte level. During ketosis, your body tends to expunge more fluid rapidly which necessitates the need for visiting the toilet regularly.
4. You’re having diarrhea.
Your digestive system is used to breaking down a large number of carbohydrates effortlessly but a drastic change in feeding involving huge consumption can cause an unstable metabolic process leading to diarrhea.
Keto-related diarrhea is expected to reduce as soon as your digestive adjusts to the changes. But for some people, this is never the case.
5. You can’t socialize through food.
If you are more of an extrovert and love to part or hang out with friends at a fancy restaurant while trying out some of their great dishes, then the keto diet can be an obstruction. You might most like likely not find the perfect meal containing up to 75% fat to suit your weight loss diet
6. You’re all stopped up.
A Keto diet involves regular consumption of a low-fiber diet which significantly results in slower digestion. Long-term effects may result in complications such as hemorrhoids or bowel obstruction.
7. You’re not losing weight.
Using the keto diet as a form of weight loss therapy might sound flawlessly easy since it involves the consumption of a large quantity of fat and less carbohydrate, but in an actual sense, it’s quite tricky getting into ketosis.
Ketosis involves the production of ketones and this can be achieved by strictly adhering to the consumption of macros. If you don’t attain ketosis when expected, you might be disappointed at the slow rate of weight loss.