Good Lifestyle

For all its popularity as a weight loss strategy,The Céto regime are not all sun, arches in sky and descending figures on the ladder. In fact, this high gras content,low carbohydrate diet has a little bit of a dark side. We are not just talking about a lack of long-term research on the effects of CETOs on health conditions such as diabetes and high cholesterol. In the short term, you may encounter some unpleasant and even dangerous seriousness, the side effects of the Céto regime.

Beware of these seven potentially harmful side effects of the Ceto regime. And to get healthier food advice, make sure you check out our list of15 underestimated weight loss tips that actually work.

The ketogenic regimeTweaks body metabolism in a state of combustion of fat called cetosis. It does it by (almost) eliminationcrab and focusing on fat. This can harvest significant dividends for fast weight loss, but it can also make a number on your mind clarity.

"A rapid reduction in glucose carbohydrate admission results less available for the brain that leads to this feeling of" brain fog "where you can feel like your way of thinking and concentration are altered," says diabetes educatorErin Palinski-Wade, Rd, CDE.

If you are on the interview point for a job (or, uh, use heavy machines), you may want to keep remotely on the ceto start. That said, brain fog usually wear after a relatively short period of time.

"The brain is able to use ketones [a by-product of fat] for energy in the absence of carbohydrates. As the body becomes more effective to produce ketones, brain fog generally resolves within one week, "says Palinski-Wade.

here isWhat happens to your body when you stop eating carbohydrates.

A true keto regime is not only low carbohydrate, it is pretty poor in protein, too. This means that some of the ladder losses will not only be body fat. You could lose muscle, too.

"When immersed the protein intake so low, it is natural for the loss ofmuscular massEven with people who exercise on a regular basis, "saysMolly Kimball, Rd, CSSD. "A lot of times someone does not know they have lost muscle mass because they are so excited that the ladder goes down. »

To keep your ride-nibbling ride without dwindling your muscles-kimball a regime encourages a modified keto.

"It might look like it's not so low protein by adding foods like fish orGreek yogurt"Kimball said. You could not reach cetosis, but it's not necessarily a bad thing. You will always see ".

For more in-depth review of this popular diet plan, see ourGuide to Ceto safely.

Unfortunately, down carbohydrates to compose a weight loss means that you will reduce good carbohydrates, likefiber, too much. (Yes, the fiber is a carbohydrate!) Without food fibers rich in fruit fibers, vegetables, beans and cereals, your digestion will probably slow down one way down.

Occasional constipation does not tend to current major health problems, but over time, it can create harmful problems like abdominal, bloating, hemorrhoids and obstruction of the intestine. Struggling to "go" for keto? Make sure youto drink a lot of water And making your carbohydrates count by choosing rich fiber, low carbohydrate foods, such as berries, lawyers and nuts.

If you are not sure, read our guide9 warning signs that you do not eat enough fiber.

It's easy to understand how to change your macros on keto could affect your digestive tract, but could it interfere with your kidneys, too? In some cases, yes. Everything is summed up on the slight rise of animal products that often accompanies a diet rich in fats.

"A high consumption of animal protein can increase both calcium and the uric acid rate in the urine," says Palinski-Wade. "These levels are increasing, the risk of your risk of developing renal calculations. »

If you are already inclined tokidney stonesPalinski-Wade recommends consulting your doctor or dietitian before experimenting with Céto. And for those who have never dealt with the particular misery of passing a stone, she has advice too: "Since this risk can be higher with large amounts of processed meats, it is better to limit your consumption of meat transformed and high fat and lighter selection, unprocessed options such as white fish and poultry meat as well aseggs"

Some people with diabetes of keto just like a miracle to stabilize theirblood glucose. There is even a clinicevidenceA low carbohydrate cetogenic feed plane could improve glycemic control after about four months. But Palinski-Wade warns that Keto and diabetes are still not a good mix, especially for people taking glucose lowering medications. "If you are on medicines to reduce blood sugar and eat little carbohydrate, it is at risk that blood sugar dangerously low to hypoglycemia."

To avoid feelings of Woozy hypoglycemia, nausea, it is essential that people with blood sugar develop a diet with a health professional. "I would not recommend a very low carbohydrate diet or diet for a person on glucose drugs or insulin, unless they work closely with an educator of dietitians and / or approved diabetes, "said Palinski-Wade.

Planning meals with diabetes? Do not miss these50 best foods for diabetics!

Food and mood go from handfor better Wherefor worse. (After all, we all know what it is "outstanding".) When you pronounce your body of carbohydrates, mood swings can result.

"When the brain gets less blood sugar for energy, it can affect mood and cause an irritated, fatigue and hardship to focus," says Palinski-Wade.

The feelings of restriction or the inability to socialize through food on a Keto diet could make you feel very blue. Before diving, give yourself an idea how ready to sacrifice to achieve the success of the Keto.

A typical Céto-Keto regime is to access 85% of your daily grease calories. With all that fat, it is not surprising that the regime is not exactly consideredhealthy.

"When we look at the long-term effects of a chronic diet in fruits and vegetables and higher in the saturated fats of the animal, the odds do not allow not to help cardiac health," said Kimball . "I'm not saying that the keto regime is intrinsically bad for cholesterol or cardiac and vascular health, but a high rate of cholesterol is a side effect that is not uncommon."

On the other hand, because of the scarcity of long-term research on the kettle and heart health, it is difficult to say how things can play if you stand to the diet for years. According to Kimball, Keto can often improve blood pressure, stabilize blood glucose and help people maintain a healthy weight that could go beyond the disadvantages ofhigher cholesterol.

"There are just so many factors involved," she says. "It's something that should be managed on an individual basis with your doctor or dieteticist."

For healthier ways of losing weight this year, check out our list ofThe best healthy guidelines for 2021, according to dietitians.