Keto, derived from the word “ketones”, is one of 2018’s hottest dieting trends that is creating the buzz everywhere. If you are not familiar with the keto diet, you can consider it as a more intense version of the low-carb diet. Ketosis is achieved by eating very few carbohydrates, to the point where the liver produces ketones from fat to fuel your body and brain. The aim is to switch your energy supply to run almost entirely on fat, instead of sugar – a.k.a. carbs.
This dieting plan has inspired many successful weight loss stories, but it certainly comes with side effects that you might be unaware of. Good news is – these side effects can be easily fixed!
CONSTIPATION
Dietary changes can often lead to digestive issues, so it is not unusual to experience constipation in the beginning. The most obvious solution is to increase your daily water intake, and to consume enough vegetables that contain high fibre contents. If you find that these are not enough, try adding psyllium husk powder to your beverages and baked goods! Other gut-friendly foods include alfalfa, chickweed, chia and hemp. Read more about it here.
FATIGUE & MUSCLE CRAMPS
The keto diet is a diuretic, meaning it causes your body to ‘lose fluids’ more frequently. It is important to note that by losing fluid, you are eliminating both water and electrolytes – which are essential in preventing muscle cramps. In some cases, you may also experience fatigue and drowsiness. To compensate for the loss of minerals, dieters should focus on eating foods that are rich in potassium, magnesium and even sodium. On top of leafy greens, legumes and whole grains, you can up your mineral levels by snacking on pumpkin seeds and almonds. You can also soak in a warm Epsom salt bath to improve blood flow and relax muscles! Find out more about Epsom salt on our blog here.
SLEEP ISSUES
Carbohydrates are often known as “comfort foods” for its soothing effects on the body. Because they contribute indirectly to the production of serotonin, your happy hormone, they allow you to sleep better at night. Since the keto diet minimizes carbs, one of the most natural ways to improve sleep issues is to make a nice chamomile tea 30 minutes before bed. Chamomile is famous for being a sleep-inducer. Some say it may even help ease anxiety and reduce stress.
Thank you Zakiya for the amazing picture and don’t forget to check out her Instagram page here!
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