9. Should I Be Concerned About the Keto Flu?
If you’re interested in the keto diet, you have probably read about the keto flu, one not-so-fun side effect.
“The keto flu is definitely real,” says Keatley. “Your body functions really well on carbohydrates — that’s what it was designed for. When it switches to fat burning, it becomes less efficient at making energy,” he says.
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This may take a couple of weeks, says Keatley.10. Will the Keto Diet Give Me Kidney Stones?
“Consuming high levels of red meat and not drinking a lot of water may make stones more likely,” says Whitmire.
She adds that on a keto diet, you need to stay hydrated and replenish electrolytes (minerals like sodium, potassium, magnesium, and calcium). “If not, this can increase your risk of side effects like stones,” she says.
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This doesn’t mean that you’ll definitely get kidney stones on keto. But if you have risk factors for kidney stones, like a family or personal history of stones, talk to your doctor about any precautions you should take when on the keto diet.
11. How Might the Keto Diet Affect My Period?
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“Women may need more carbs on a keto diet compared with men, especially if a woman is noticing a change in her cycle.”At the other end of the spectrum, limited evidence has found that for women with polyendocrine metabolic ovarian syndrome (PMOS), a ketogenic diet may improve their hormonal balance.
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And another study from a single medical center found that a 45-day keto diet followed by a 45-day gradual reintroduction of carbs helped regulate menstrual cycles.[30]
Again, talk to your doctor before starting, especially if you’re using the diet as part of your treatment.
12. How Long Do You Need to Stay on the Keto Diet to Lose Weight?
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As with many other studies, this looked at combining ketosis with a very low calorie intake that would normally not be healthy to maintain.Keatley suggests to clients that they spend no more than 12 weeks in ketosis because of the uncertainties of following it long term and the risk of developing nutritional deficiencies.
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13. How Will the Keto Diet Affect Your Cholesterol Levels?
The interesting thing about a keto diet is that it often leads to weight loss, something that by itself can improve blood lipid levels. At the same time, you may be consuming more saturated fat than ever, in the form of butter, bacon, cream, and coconut oil.
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However, other research has found that although the keto diet increases saturated fat intake a moderate amount, it’s not enough to significantly increase a person’s risk of heart problems unless they have a genetic condition that means they’re prone to high cholesterol levels.[32]
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14. How Much Protein Will You Eat on the Keto Diet?
A typical keto diet may include 20 to 25 percent of calories coming from protein, says Keene. One common misconception is that this is a high-protein diet, when in reality it’s moderate in protein. “Too much protein can be converted and broken down as sugar to be used as an energy source,” she says. That will kick the body out of ketosis.
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While a keto diet may focus on fat, that doesn’t mean you have to eat bacon and sausage all day. There is room for leaner proteins like chicken and cod. Just remember to add fat (for example, roast the chicken with olive oil) to these lower-in-fat sources, she says.
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15. Can the Keto Diet Reverse Type 2 Diabetes?
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But looking at the bigger picture, it’s not quite so simple.[40]
However, in another study, while up to 62 percent of participants achieved diabetes remission in their first year on a low-carb plan, staying on track long term can be tough. Remission rates dropped to just 13 percent by the fifth year as people stopped keeping up with the strict low-carb diet’s requirements.[41]
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Unaddressed, this condition, called hypoglycemia, may lead to seizures, loss of consciousness, and blurred vision.[42]
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Also, bear in mind that type 2 diabetes cannot be reversed, but it can be put into remission.[44]