Before you continue your reading, make sure you read our blog post on the Pros of Doing Keto! Keto is a great diet. It has many benefits, including weight loss and improved blood cholesterol levels. However, there are some cons to the keto diet that you should know about before you go on it.
Your body needs adequate amounts of minerals like calcium and magnesium for good health. Keto diets do not provide these nutrients in sufficient quantities which have been linked with adverse health effects such as kidney stones formation among others due to lack of these nutrients in the body that’s why you need to ensure you get adequate amounts of fruits and vegetables that provide these minerals along with other vitamins and antioxidants making sure that your body gets enough protein daily through your regular meals while following a keto diet plan so no matter what food group they belong too they’re all beneficial when consumed regularly over time along with regular exercise regimen
Reduced brain performance.
When your brain needs glucose, it has no choice but to turn to ketones as an alternative fuel source. Ketone bodies are less efficient than glucose and can cause cognitive impairment in mice and rats—the same results that have been found in humans on ketogenic diets.
This isn’t just theoretical; studies have shown that switching from a high-carbohydrate diet to a low-carbohydrate one causes changes in brain function and structure, including reduced memory performance and decreased cognitive ability.
So if you want sharper thinking skills without losing weight (or rather without gaining more fat), then, by all means, go ahead with this plan! But don’t forget about your need for carbs: they’ll help keep those neurons firing properly throughout the day—and they might save your life someday!
Bad breath is a common symptom of keto, but it’s easy to avoid.
To fix bad breath, you need to make sure that your body has enough proteins and minerals in the blood (called trace elements). You also need to eat more salt and drink plenty of water. The best way to get these foods into your diet is by making a salad or green smoothies with cucumbers, celery stalks, and cilantro leaves.
Mood swings and increased stress levels.
If you’re not careful, keto can cause increased stress levels. The diet is indeed high in fat and low in carbs, which means your body has to work harder to metabolize it than other foods. This can lead to mood swings and irritability, as well as depression if you’re not careful about how much protein you eat each day.
You may experience constipation on the keto diet. This is due to low fiber intake, dehydration, and high fat intake. When you have a lot of fat in your system, it can cause your bowel movements to become harder than usual.
- Low fiber content – Ketosis causes an electrolyte imbalance that leads to dehydration and loss of minerals like potassium, magnesium, and calcium from the body which are necessary for healthy bowel movements.
- Dehydration – Drinking lots of water throughout the day helps prevent constipation by replacing lost fluids through sweat during exercise or excessive urination (diarrhea). It also keeps you hydrated so that toxins don’t accumulate in your body – these toxins will be eliminated through sweat if they aren’t being retained by other means within us!
Fatigue/low energy levels/difficulty exercising.
You may notice that you’re feeling extremely fatigued after your first few days on the ketogenic diet. This is because the body burns through glycogen stores quickly and has to adapt to burning fat for energy instead of glucose (sugar).
If you find yourself struggling with fatigue, try adding some protein and fat back into your diet. Adding more healthy fats will help keep your blood sugar stable, making it easier for you to exercise without getting tired or irritable as quickly as normal.
- Keto can cause constipation, diarrhea, and other digestive issues.
- The low-carb diet may result in a change in the balance of gut bacteria. This can lead to digestive problems such as diarrhea or constipation.
- Probiotics can help with this issue by repopulating your gut flora with beneficial bacteria that will keep you regular (and avoid any unwelcome side effects from losing weight). It’s important to note that probiotics don’t work for everyone—you may need more than one type of supplement before seeing results! If you do experience some trouble with digestion while on keto, make sure you’re getting enough fiber in your diet so that all those good bacteria have something to eat for dinner!
Vitamin & mineral deficiencies.
Vitamin and mineral deficiencies are common problems with the keto diet, but it’s easy to prevent. You can get vitamin and mineral supplements, or you can eat fruits and vegetables that are high in these nutrients.
If you’re concerned about your vitamin levels after starting the keto diet, talk to your doctor first because they may recommend a change in your diet before taking anything else.
Increased risk of heart disease and cancer.
You may be wondering, “Is the keto diet really dangerous?” The answer is yes.
The increased risk of heart disease and cancer comes from two main sources: high levels of saturated fat in your diet, and low levels of fiber. We already know that eating too much-saturated fat can lead to heart disease and stroke—and now we know that it also increases your risk for cancer as well. But how does this happen? Well, when we eat too much-saturated fat (like when you’re on a keto diet), the body converts some amino acids into fatty acids instead (as opposed to using them for energy). These fatty acids build up in our bloodstream over time; eventually, they form plaque in our arteries which then blocks off blood flow through them (this process is called arteriosclerosis).
The Keto diet has a lot of side effects that can be unpleasant to deal with
- Fatigue, nausea, headaches, and even constipation. If you are new to the keto diet or if you’ve been following it for a while but haven’t noticed these symptoms before, then chances are that they’re contributing to your fatigue. A healthy lifestyle should include regular exercise and eating lots of fresh fruits and vegetables every day—not just on the weekends!
- Constant hunger pangs feeling like you never want anything else except for another slice of pizza (or two). This is known as “keto flu” and it occurs because your body gets used to running on fat instead of carbohydrates so suddenly cutting back on carbs will result in some serious cravings!
I know that this may be difficult for some people, but I definitely recommend going without sugar! The best way to begin a keto diet is by cutting out all the carbs you can and eating foods high in protein and fat. This will allow your body to become efficient at burning fat as its primary energy source, which will help prevent weight gain over time.