8 Side Effects of the Ketogenic Diet + How to Reverse Them

8 Side Effects of the Ketogenic Diet + How to Reverse Them

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nine almost ten years of doing the ketogenic diet for this guy as of 2019 I lost a hundred pounds utilizing the ketogenic diet and the reason that I even tout that is simply because I think I’m a pretty good candidate to explain the side effects I’ve experienced them I’ve been through the side effects and there are even some side effects after nine ten years of keto that I still experience but I also know how to combat them so in this video I’m gonna give you what I think are the eight most common keto side effects and I’ll give you some little solutions for them too so you can get through it and not have it set you back so you can get on with your weight loss goals and not ever have a hiccup hey we’ve got new videos all the time okay almost every single day at 7:30 a.m. Pacific time so please hit that little red subscribe button and then hit that little Bell icon to turn on notifications now without further ado let’s jump right in the first one and one that a lot of people deal with is simple good old fatigue okay here’s what more than likely is going on at the core of this whole fatigue issue with the ketogenic diet okay first things first when you were on a ketogenic diet you lose water okay the kidneys expel more water because insulin levels are low it’s very simple so just take my word on that you lose extra cellular water right so what happens is with that water loss you lose minerals and you lose particularly magnesium here’s the thing when we create energy in the body we need something known as ATP adenosine triphosphate okay this is the building block this is energy at its core ATP in order to become activated and used by the body has to bind to magnesium do the math if we lost our magnesium because we are low in water and we’re losing our water right then we don’t have the magnesium to bind to the ATP so we don’t have as much energy simple solution is make sure you’re getting magnesium in whether it’s gonna be through veggies and if you don’t eat veggies supplement some magnesium I don’t even care which kind just don’t drink Epsom salt water okay because then you’re gonna be running to the bathroom so that’s thing number one let’s just get that out of the way the second one is you sort of lost your strength in the gym okay so it doesn’t matter if you’re male female weightlifter runner whatever you feel like you kind of lost that extra edge and this doesn’t really have to do with fatigue this was more just about strength right and kind of just that that push well a lot of it comes down in fact you have lower levels of kalaiy kijun okay so this is simple I’m oversimplifying this okay some of the devout Kido people will tell me that this is too simplified but I want to make it easy if we lose our muscle glycogen and we also lose our liver glycogen these are stored carbohydrates that are in our muscles in our liver what that means is that our body doesn’t have the glycolytic pathway to create energy from our stored carbohydrates as quickly once you get adapted to keto your body learns how to restore glycogen through other means okay through some protein breakdown through some fibers things like that it can actually store glycogen in more efficient ways so my point in saying this is it’s usually a temporary thing okay but you will lose some strength you know we’re talking maybe five to ten percent if that’s really not a big deal when you factor in all the other positive effects that you get the other thing you have to look at is keto makes the blood slightly more acidic which means that it could inhibit ATP getting broken down into ADP for energy for those of you that are science nerds out there you know what that means but basically you might lose a little bit of strength but it’s usually short-term and ultimately doesn’t really mean anything okay the third thing we have to talk about is headaches how many of you that are doing a low-carb diet or starting with a low-carb diet are getting headaches okay I got them a lot when I first started out and the big thing again it circles right back to dehydration ladies and gentlemen it’s simple it really is we’re losing that water we’re not replenishing our sodium we’re not replenishing our minerals so what’s happening is the blood vessels in our brain are constricting and it’s starving our brain of oxygen so you’re actually losing all the benefit that you would be getting from the keto diet in terms of improved cognitive function simply because you’re dehydrated you’re not delivering oxygen in the first place so hydrate up get that sodium in because here’s what’s interesting there’s a study that was published in the journal headache and pain took a look at 52 participants they divided them into a keto group and a standard group in terms of their diet and they found the keto group ended up having 90% less instances of headaches then the standard diet group well what why why would we be getting headaches then if we’re seeing the keto group actually have improvements well because in a clinical setting they were putting in the on keto and they were making sure they were hydrated my point is that your keto diet is great for your headaches it’s great for your migraines in fact it can blunt them in the first place you just have to make sure you’re hydrated so long-term chronically it’s gonna help your migraines alright now we have to talk about a big one this skinned okay you go on a keto diet and all of a sudden like you feel like your skin is dry and you feel like you’re getting wrinkles it’s the opposite of what you’ve been told should happen right okay it’s like you don’t keto you’re thinking you’re eating all the statin oil your skin’s gonna be glistening and smooth and perfect but it’s doing just the opposite you’re getting wrinkly you’re getting crow’s feet what is going on it it has to do with collagen okay here’s what’s happening with collagen it draws a lot of water in so once again hey surprise surprise when we’re dehydrated the collagen doesn’t absorb as much water because the water has to go to other areas that are more important that are vital so the collagen is the first to kind of take on the brunt right it doesn’t get the water which means that the strands and the collagen start to crack and then they kind of adhere together and they break which exactly causes wrinkles right it’s the breakage that’s why it’s so hard to fix wrinkles what’s interesting is that studies have shown in a particular study in international journal molecular sciences that adding collagen peptides allows water to go into the collagen more because it’s actually fixing up this whole situation so basically UVB UVA damage ends up getting somewhat reversed by having collagen well this is obviously with UVA UVB but it still has the same effect like when you’re getting wrinkles from sun damage it’s the same as getting wrinkles just because your skin’s dried out in a lot of ways so we can fix this with collagen peptides because it’s gonna allow the water to go to the right place so more collagen means more opportunities for the water to draw in now this study proved that it had to do with the mRNA basically gene expression of what is called hyaluronic acid synthase hyaluronic acid if you know of like beauty products draws in a lot of water it’s something crazy like one gram of hyaluronic acid can hold like a liter of water or six liters of water it’s like something crazy like that I don’t know right offhand but basically if we can improve hyaluronic acid synthase we get more hyaluronic acid which can draw more water and fill in our wrinkles and make our skin look smoother so get your collagen in which by the way if you’re watching this video down in the description there is a link some really cool single surf packets of collagen from a company called perfect Kido so these guys make some really delicious collagen so my wife puts it in your yoghurt she makes a shake with it she does all kinds of things with it and she’s someone that’s really concerned with her skin I consume it because it’s good for my joints and it just helps me feel good and I feel like I get a mental boost from it so there’s kind of a application and a mail application but the stuff is awesome and a super tasty and super convenient with the single-serve packs so the best part is special discount if you’re watching this video they are a sponsored this channel they helped me out a ton and they helped you out as well so do yourself a favor check them out down below in the description after we wrap up this video now we move into the next thing constipation hey wouldn’t it be crazy if this had to do with dehydration too okay constipation is usually a result of water not being in the colon now when we are dehydrated water that normally goes into the colon actually gets resorbed back into the body so normally when we’re adequately hydrated we have water and sodium ions that flood water into the colon soften up the stool we go to the bathroom no problem but on keto of course yeah if you’re dehydrated you’re running into an issue so all of this is kind of a general consensus we need to be adding salt we need to be adding water so that we are hydrated granted once you were on the keto diet for a little bit longer you don’t need to hydrate as much your body adapts a little bit more okay now let’s move into keto breath okay this is a big one people don’t want to do the keto diet because I think your breath is gonna be bad it’s a true legitimate side-effect okay but what it is is a result of excess acetone okay you have three ketone bodies 800c butyrate acetoacetate and acetone acetone sounds terrible but it’s not it’s a naturally occurring thing in your body it’s no big deal basically it is a byproduct of acetoacetate breaking down so you have one particular ketone that breaks down and it creates acetone as somewhat of a by-product and you basically evacuate it through your breath as your body gets more efficient at utilizing ketones you have less and less excess when you first start keto you have a bunch of excess ketones because your body’s like what do I do with this your cells don’t know how to use it yet but then once you’re in keto for a while your cells know how to use it they’ve become sort of indoctrinated into this fat utilization mode so that means there’s no more excess ketones just adequate amounts which means you don’t have excess that’s coming up to your breath so my only advice there is stay true to it it will go away and you can use breath mints whatever just make sure that they obviously don’t have sugar in them now I want to talk about muscle and joint stiffness a lot of people start keto and they end up feeling like their joints are stiff this is a simple one it generally speaking is nation triggered by too much in the way of omega-6s I sound like a broken record for you that know my channel I talk about this all the time what happens when you start a keto diet you start eating a bunch of bacon a bunch of eggs bunch of high fat foods but you’re not spending the money on the good omega-3s you’re not getting a good omega-3 supplement you’re not eating as much salmon and your ratio is worse because the amount of fat you’re consuming is it’s hard to match with an omega-3 it’s always a balance of how much fats we have in the way of omega-6 isn’t omega-3s okay so if we eat more fats it means we have to eat more omega-3s to make sure that we’re level because we don’t want too much omega-6 it triggers inflammation okay prostaglandins all this stuff that’s gonna cause you to feel achy and stiff and cause inflammation in your body eat a lot more fish sardines Sam mackerel anchovies whatever even if you want to have some oysters and you want to go down that road go down that road or take a good quality DHA or fish oil supplement not some cheap kind of one that you’re gonna find at the typical store get a good one online okay lastly we have to talk about the keto rash the keto rash is somewhat rare only a few percent of people that do keto get it but it is worth mentioning okay it is where you just couldn’t get an itchy red at rash it’s not super big or super crazy it’s just annoying and usually it’s a result of what is called neutrophil infiltration so what happens is ketones tend to clog up around a specific area when you first start keto and they trigger sort of some site specific inflammation the site specific inflammation causes white blood cells to do an interesting thing that manifest through what’s called neutrophil infiltration and you get a little rash as your body adapts to ketones you will get better the other theory behind the keto rash is a gut dysbiosis and this again is something that’s just at the beginning when you first start a keto diet you’re flipping your gut biome on its head it’s like whoa I’m used to consuming this and my gut bacteria is used to this and all of a sudden you’ve just changed it you’re having a gut dysbiosis and it’s causing sort of a microbial response within your body that’s manifesting through a rash all these things go away if you stick true and you don’t eat a crazy weird variety of different keto foods for a couple weeks you just keep it clean your gut will settle down and the rash will go away okay I hope this helped you out and I hope that I gave you some interesting tips that you can take away and I hope they gave you honestly something that you can literally take away by checking out perfect keto too you have something tasty out of this too so as always make sure you keep it locked in here in my videos if you have any ideas for further videos put them down in the comment section below and I’ll see y’all soon

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8 Side Effects of the Ketogenic Diet + How to Reverse Them

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8 Side Effects of the Ketogenic Diet + How to Reverse Them – Thomas DeLauer

Skin Health – Skin dries out with dehydration (Fix with Collagen)

A study published in the International Journal of Molecular Sciences looked at the effects of collagen peptides on skin epidermal moisturization after ultraviolet B irradiation-induced skin dehydration

Hairless mice were orally administered CP at two doses (500 and 1000 mg/kg) for nine weeks, and the dorsal skin was exposed to UVB.

Oral administration of CP increased skin hydration and decreased wrinkle formation compared to the UVB-irradiated group.

Treatment of CP increased the mRNA and protein expression of hyaluronic acid synthases (HAS-1 and -2) concomitant with an increased hyaluronic acid production in skin tissue

The expression of hyaluronidase (HYAL-1 and 2) mRNA was downregulated in the CP-treated group.

In addition, the protein expression of skin-hydrating factors, filaggrin and involucrin, was upregulated via oral administration of CP

In summary, these results show that oral administration of CP increases hyaluronic acid levels, which decreases during UVB photoaging

Fatigue – Mag ATP

Gluconeogenesis increases on keto, demanding more ATP

ATP (adenosine triphosphate), the main source of energy in cells, must be bound to a magnesium ion in order to be biologically active – what is called ATP is often actually Mg-ATP

Loss of Anaerobic Power

The bulk of ATP for anaerobic exercise comes from glycolysis – the glycolytic process requires that muscle cells breakdown glycogen to glucose via the glycogen phosphorylase pathway

One possible mechanism for reduced anaerobic capacity may be attributed to the LCD-induced keto-acidosis, which was reflected in the present study by reduction of blood pH.

It is well established that anaerobic glycolysis is limited by acidosis via inhibition of the rate limiting enzyme, phosphofructokinase

PFK-1 catalyzes the important “committed” step of glycolysis, the conversion of fructose 6-phosphate and ATP to fructose 1,6-bisphosphate and ADP

Headaches

Dehydration

When the body is dehydrated, the brain can temporarily contract or shrink from fluid loss – this mechanism causes the brain to pull away from the skull, causing pain and resulting in a dehydration headache.

Once rehydrated, the brain plumps up and returns to its normal state, relieving the headache.

Also believed that blood vessels in the head may actually narrow in an attempt to regulate body fluid levels – this would make it harder for oxygen and blood to get to the brain, a headache results

Believed that a keto diet would attenuate migraines due to ketones being able to counteract the neuroinflammation involved in migraines

Per The Journal of Headache and Pain:

Migraineurs were found and enrolled in a dietician clinical setting. All clinical data were recorded before the diet initiation and, blind to neurologist, subjects were divided in two subgroups: KD and SD followers. After a one month period of diet, patients were re-evaluated for comparisons.

Headache frequency and drug consumption was reduced during the observation period, but only in KD group. Responder rates in KD group (52 subjects) were higher than 90% in terms of attack frequency and drug consumption in the month of observation, while SD group (56 subjects) has no effect.

Responder rate: 90% of those in the KD group saw reductions in migraines

Muscle Stiffness (Omega 6 Related)

Constipation

Dehydration & electrolyte deficiency is also a cause of constipation and is a problem people on the keto diet face.

Our stools are largely composed of water – 75% of the feces is composed of water, while only 25% is attributed to solids

Keto Breath

The liver breaks down acetone – the smell can vary, but it usually has a fruity (like the smell of rotten apples) smell – usually likened to the smell of nail varnish remover (acetone is a chemical in nail polish remover)

Keto Rash – Neutrophilic Infiltration

Ketone bodies are thought to accumulate around blood vessels, leading to a predominantly neutrophilic inflammation

The ketones subsequently enter the cells, leading to alterations in intracytoplasmic cellular processes [note: “intracytoplasmic” = inside the cytoplasm, which is part of the inside of a cell]

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