Keto kicks you into shape. A 2020 meta-analysis of 38 studies found that low-carb diets are effective at promoting weight loss.
Yet that doesn’t mean that the effects of a long-term keto diet are completely positive. When you are planning to go on keto, you have to understand the long-term effects of keto.
What are the long-term effects of the keto diet? What are the obstacles you face to adopting keto? How can you avoid significant side effects?
Answer these questions and you can slim down in little time. Here is your quick guide.
Keto Flu
Ketosis occurs when your body burns fat instead of carbohydrates for energy. This is a natural process, but it can induce significant side effects.
The “keto flu” is a set of symptoms that many people experience while going through ketosis. Symptoms include insomnia, vomiting, and headaches.
The flu can last for a few weeks, and it usually comes toward the start of the keto diet. But the flu can be a major block to adopting the keto diet long-term. A person may experience chronic fatigue starting with the flu, which can cause them to transition back to their old habits.
Diet Adjustment
One of the most common long-term effects of the keto diet is dissatisfaction. Many people feel unhappy that they cannot eat foods like cake and bread.
As such, they start to adjust the terms of their diet. They allow themselves to go beyond the limits they have set for themselves. This can cause a slippery slope that leads them away from the diet.
You can eat small amounts of carbohydrates on your diet. But you should control your portions. If you have cravings, meet them, but do not exceed them.
Blood Sugar Levels
Eating an excess amount of carbohydrates can cause your blood sugar to rise. A high blood sugar rate can trigger diabetes and heart disease.
But eating too few carbohydrates can cause blood sugar levels to crash. A person may experience extreme fatigue or poor digestion.
Make sure you eat plenty of natural carbohydrates that will keep your levels up. Legumes and whole grains tend to work best. They are slow-burning, giving you a high amount of energy throughout the day.
High blood sugar can damage your skin and hair. Keto collagen powder can help reduce signs of damage on your skin. Talk to your doctor before you take any powder or supplement.
The Long-Term Effects of Keto
The long-term effects of keto can be significant. You can lose weight and avoid diabetes.
Yet the keto flu can produce painful symptoms that last for weeks, if not longer. You may feel unhappy due to the restrictions in your diet. Your blood sugar levels may drop too low.
Give your body the nutrients it needs to avoid the side effects of keto long-term. Satisfy your cravings while controlling your portions. Talk to your doctor about supplements you can take.
The keto diet is one approach to weight loss. Figure out others by following our coverage.
