Ketosis: Definition, Benefits & Side Effects (2024)

FAQs

What are the side effects of ketosis? ›

Common short-term side effects resulting from the initiation of KD have been referred to as “keto flu,” which encompasses symptoms including fatigue, headache, dizziness, nausea, vomiting, constipation, and low exercise tolerance [6].

Ketosis is a metabolic state that occurs when your body burns fat for energy instead of glucose. The keto diet has many possible benefits including potential weight loss, increased energy and treating chronic illness. However, the diet can produce side effects including “keto” breath and constipation.

Ketones are a byproduct of this process. These are acids that build up in the blood and leave the body in the urine. In small amounts, they indicate that the body is breaking down fat. However, high levels of ketones can poison the body, leading to a condition called ketoacidosis.

The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.

Fat adaptation is a long-term metabolic adjustment to ketosis, a state in which your body burns fat for fuel instead of carbs. It's commonly claimed as one of the benefits of the keto diet. Fat adaptation is said to result in decreased cravings, increased energy levels, and improved sleep.

Gulotta recommends staying on keto for six months max before reintroducing more carbs to your diet. And Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City, agrees: “The science hasn't gotten to the point where I would be comfortable recommending it as a forever diet,” he says.

Ketosis is likely safe for most people, especially if they follow it with a doctor's supervision. However, it can have some negative effects, especially at the start. It's also unclear how a ketogenic diet may affect the body long term ( 7 ).

Anecdotal evidence links the initial phase of fasting or a low-carbohydrate diet with feelings of well-being and mild euphoria. These feelings have often been attributed to ketosis, the production of ketone bodies which can replace glucose as an energy source for the brain.

The standard range of ketones in ketosis is up to 3.00mmol/L, and anything beyond this level can result in serious medical conditions. This diet's most common and easily reversible consequences are constipation, low-grade acidosis, hypoglycemia, kidney stones, and increased lipid in the blood.

What color is keto urine? ›

Any color on the ketone strip, from pink to purple, indicates fat burning (ketosis). Some people get a darker ketone strip color and achieve the same weight loss results as someone with a lighter color. Your “positive” color result can vary throughout the day for many reasons.

The goal of the keto diet is to achieve ketosis, or ketogenesis. Ketogenesis happens when your body uses fat instead of carbohydrates for energy. During ketogenesis, ketone bodies are formed — these are water-soluble molecules produced by the liver from fatty acids.

In particular, it's not recommended for pregnant and breastfeeding women or those with certain health conditions, like IBS, osteoporosis, or kidney problems. The keto diet can improve markers of health — such as cholesterol and other blood fat levels — in people with obesity without major side effects.

Some describe keto breath as having a metallic taste in their mouth and a smell that's sweet, fruity or similar to nail polish remover. This is caused by the chemicals your body creates during ketosis, which are released from the body by exhaling.

Ketosis may cause some people to feel thirstier than usual, which may occur as a side effect of water loss. However, high levels of ketones in the body can also lead to dehydration and an electrolyte imbalance. Both of these reactions can cause complications.

Sugar/sugar-sweetened beverages. Too much fruit. Processed meats (they often have hidden sugars) Fat-free and low-fat dairy (too much lactose, a dairy sugar)

Weight gain. Bloating and other bathroom issues. Blood sugar spikes, which could cause fatigue and irritability. Increased hunger and sugar addiction.

People in ketosis may experience a variety of side effects and symptoms, including headaches, stomach upset, and changes to their sleep and energy levels. For a more accurate way of determining ketosis, people can check the levels of ketones in their blood, breath, or urine.

Weight gain. Bloating and other bathroom issues. Blood sugar spikes, which could cause fatigue and irritability. Increased hunger and sugar addiction.

Is ketosis stressful on the body? ›

Keto Can Put Stress on the Kidneys and May Give You Kidney Stones. Kidney stones are a well-noted potential side effect of the ketogenic diet. Past research observed that among children following the keto diet as a treatment for epilepsy, 13 out of 195 subjects developed kidney stones.

Keto flu symptoms may resolve themselves in a matter of days, but they can also persist for several weeks. “In most people, symptoms typically get better in 10 days; however, if headaches, fatigue, cramps or irritability last longer than that length of time, it's a good idea to see your doctor,” says Dr.