The most common side effects of Ketosis and the right remedy

While there’s a long list of benefits to ketosis, you may experience some minor side effects in the beginning while your body is adapting.  Here are the three most common symptoms and the best ways to tackle them so you’re back fighting fit in no time.

THE KETO FLU

One of the most common side effects of ketosis, the Keto flu usually rears its head during the first week. It carries much the same symptoms as a normal flu. It can be a deterrent for keto newcomers, so if you are doubting the new regime, don’t! The keto flu isn’t unusual and won’t last long!

Headaches are common with a keto flu and you may feel tired, lethargic and unmotivated. This can be a disappointment after hearing about the energy effects of ketones. Nausea may also be experienced as well as feeling a little hazy in the head. So why do these symptoms happen? Carbohydrates retain water, so when you cut them out of your diet, your body excretes this water and electrolytes, leaving you dehydrated.

The remedy? Side effects can be minimised by getting enough water and salt into your system. If you’re feeling dreadful, try drinking a large glass of water with half a teaspoon of salt – you may see a reduction in your symptoms. A better tasting option is chicken, beef or bone broth. Try to add avocados (potassium), nuts (magnesium), bone broth (sodium) to your diet as well.

LEG CRAMPS

Leg cramps are another common side effect while in ketosis. While it’s usually only minor in nature, they can still be unwanted and painful.  The cramps are commonly caused by a loss of minerals, specifically magnesium, as a result of increased urination.

The remedy? Drink plenty of fluid with salt to assist with your magnesium deficiency. If needed, take a magnesium supplement

CONSTIPATION

Another possible side effect of ketosis is digestive issues – namely, constipation.  This is most commonly due to not eating enough fibre or drinking enough fluids. Thankfully, any digestive issues are usually over within a few weeks of starting your keto regime.

The remedy? There are three steps you can follow to ease symptoms; drink plenty of fluid and get enough salt. Eating vegetables and other sources of fibre will keep your intestines moving and reduce the risk of constipation.  Eating fibre can be challenging as sources of fibre are usually avoided on a ketogenic diet. However, eating plenty of non-starchy vegetables may solve this problem. Another carb-free option for adding fibre to your diet is through psyllium seed husks which are dissolved in water.