Low carb diet is just like keto diet that helps to lose weight while promoting good health. Low carb diet is also helpful for those who are suffering some specific health issues like obesity, overweight, sedentary, epilepsy, Alzheimer’s, certain forms of cancer, polycystic ovarian syndrome (PCOS), endometriosis, Parkinson’s, and cardiovascular disease.
There is a certain limit of a typical low-carb diet daily have carbohydrates between 60 to 130 grams but keto diet stays less than 30 grams of carbohydrates. The limit of carbohydrates is controlled by accepting new eating habits and including dairy products, fish, eggs, nuts, seeds, and non-starchy vegetables instead of junk food and the foods with high carbohydrates. You are going to see the great result by following this diet.
Can you experience all the positive changes? Is there any side effect of low carb diet? Well, let you know all the changes you can not experience positive as there are some side effects also present in low carb diet like a headache, nausea, fluid, and minerals lost from the body, and of course hormonal changes that can cause some other health issues.
What are the unpleasant side effects of a low-carb diet?
There are some common side effects that you may undergo while following the low-carb diet such as bad breath, weakness, fatigue, headache OR keto fever, constipation, and diarrhea.
You know well if there is a problem so there will be a solution too just you need to find out and you are at the right place to get the solutions of your low-carb diet-related problems keep reading…
Decreased physical performance
You may undergo severely decreased physical performance in the beginning period of a low-carb diet.
Caused by: lake of salt and fluid is the reason for decreased physical performance. Dehydration is the top reason that causes several side effect of low-carb diet. There is another reason also that causes decreased physical performance that is taking a long time to adapt the burning fats.
Solution: this problem can be decreased by drinking plenty of water and intake a good amount of fluid. There is also a better option to drink a large glass of water by adding 0.5 of salt before going for exercise. Make sure, you are doing more exercise which will help you to burn high-fat diet.
There are the foods in low-carb diet that contain high fat like eggs, lots of meat, fish, poultry, and fats. This diet results in less fiber in your body that can cause constipation.
Caused by: Digestive imbalance is caused by intake excessive fats and other poultry and dairy products that are included in your low-carb diet.
Solution: It is not too difficult to deal with this problem that may occur while taking the low-carb diet. Just you need to drink plenty of water and include green leafy vegetables that are low in carbs. Including these foods in your low-carb diet will help you to get a balanced digestive system.
There can be an opposite result you may experience nausea and diarrhea while having a low-carb diet. All this happen due to the drastic change in diet that includes high protein and less cold pressed butter, oil, as well as cream and nuts. You need to take the moderate amount of protein to avoid such problems.
A headache OR keto fever
This is not uncommon side effect on low carb that usually people go through during the beginning week. It is quite common to experience a headache and fatigue and sometimes nausea too.
Caused by: Dehydration and salt deficiency that occurs due to the temporarily increased production of urine.
Solution: Add half a teaspoon of salt in a full glass of water. Repeat it once daily during the first week.
Leg cramps is very common in the starting of a low-carb diet. Leg cramps can be sometimes painful.
Caused by: Loss of minerals and magnesium that occur due to increased urination.
Solution: Drink plenty of water and intake enough fluid as well as include sufficient salt, you can also intake supplement with magnesium. If the problem is not solved then increase carb intake.
Constipation is also a side effect of the low-carb diet that you may experience during the starting days.
Caused by: Digestive system takes time to adapt.
Solution: The problem of constipation occurs due to dehydration and drinking plenty of water is the great solution to deal with constipation along with plenty of water intake plenty of vegetables make you avail the needed fibers but make sure, the vegetables you are eating should be non-starchy and carb-free. Well, there is another option available that you can choose to get rid of your problem milk of magnesia is a good remedy that can give you relief from constipation.
On a low-carb diet, you may experience a feature smell from your breath. This smell occurs due to acetone, a ketone body. But you don’t need to worry even you should be happy as if you are experiencing a feature smell from your mouth as it indicates that you are burning fat OR I should say a lot of fat that will give you the best result.
It is not necessary that you should experience this smell from your mouth while eating ketogenic low-carb diet but if you are going through so be ready to bear it for one to two week because afterward your body adapts ketones completely and this problem goes away. As if this smell does not go away then look for the solutions.
Caused by: Your body takes time to adapt ketones.
Solution: Drink plenty of water and intake sufficient salt, you also need to maintain good dental and oral hygiene make your habit to use a breath freshener, and you can also reduce ketosis.
High heart palpitation
If you are experiencing slightly high heart palpitations then there is no need to be worried about it as it is quite common at the beginning of few weeks.
Caused by: There also you would find the same reason that is dehydration and not enough salt. The heart starts pumping bit higher to balance blood pressure in the lack of fluid and salt in the bloodstreams.
Solution: Drinking plenty of water and intake enough salt is proven the best solution to this problem.