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What are the Side Effects of Ketosis?

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What are the Side Effects of Being in Ketosis?

A big part of the ketogenic diet is entering ketosis, where your body produces ketones. When this happens, you begin burning fat for energy, helping you to lose weight at a more rapid pace. It isn’t always easy to know when you have reached nutritional ketosis, but there are definitely some side effects of ketosis you can keep an eye out for.

 

Flu-Like Symptoms

This is often the first thing people notice when they start a keto diet and get into ketosis. It won’t happen to everyone, but if you notice flu-like symptoms and have been on keto for about a week or so, it could be that you are now entering ketosis. Some of these symptoms might include dizziness and lightheadedness, hot flashes or cold sweats, muscle cramps, increased temperature, and feeling queasy. Sometimes the symptoms are subtle, other times you feel like you can barely get up. This is most often from not getting enough electrolytes while on keto, so luckily there is an easy remedy.

 

Thirst and Frequent Urination

Being in ketosis is a natural diuretic, which means food and water may move quickly through your digestive system. You may notice you are urinating and pooping more often than you used to, sometimes even getting up in the middle of the night. It does subside a little bit, but having to urinate frequently while in ketosis is not harmful. Since you are urinating more often, expect to have more thirst as well.

 

Reduced Hunger and Cravings

A major benefit to ketosis is that your hunger and cravings are reduced, another reason you should stick to keto even if it is hard in the beginning. Once you notice you aren’t as hungry as you used to be and your sugar cravings are gone, that is usually a good indication that you are in ketosis. The hunger can vary, from feeling like you are only hungry once a day, to just having slightly less cravings than on a normal day.

 

Decreased Energy for Some

While some people have more energy while on keto, others experience less. This fatigue is often just in the beginning of entering ketosis before your body adjusts to the changes. Don’t stress about getting in a lot of exercise during this time; just stick to your diet and make sure you are getting your electrolytes.

Here’s a video explaining some of the ways to know if you are in ketosis (without testing).

If you want to learn more about eating a ketogenic diet for weight loss or type 2 diabetes check out my FREE 3-part video series.

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