{"id":918,"date":"2017-06-25T02:20:03","date_gmt":"2017-06-25T02:20:03","guid":{"rendered":"https:\/\/bkplow.clictresdemaio.com\/?p=918"},"modified":"2024-11-12T09:00:40","modified_gmt":"2024-11-12T12:00:40","slug":"efeitos-colaterais-low-carb","status":"publish","type":"post","link":"https:\/\/low-carbdiet.com\/en\/artigos\/efeitos-colaterais-low-carb\/","title":{"rendered":"Low Carb Side Effects and How to Prevent Them"},"content":{"rendered":"

You low carb side effects<\/strong> are manageable if you understand why they happen and how to minimize them. Understanding your physical reactions will help you avoid the worst of the symptoms and keep you from falling off the low-carb diet. After a few weeks, these side effects will subside as you become \u201cketosis-adapted\u201d and able to burn fat instead of glucose for fuel. The list below includes: low carb side effects <\/strong>most common of low carb diet <\/strong>and included tips on how to deal with them.<\/span><\/p>\n

We would like to warn you that this post is for informational purposes only, we do not recommend the use of medications without medical supervision.<\/span><\/p>\n

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Low carb side effects | Frequent urination<\/span><\/h2>\n

After the first day, you will notice that you are going to the bathroom and urinating more frequently. Your body is burning the extra glycogen (stored glucose) in your liver and muscles. Breaking down glycogen releases a lot of water. As your carbohydrate intake and glycogen stores drop, your kidneys will begin to dump this excess water. Additionally, as your circulating insulin levels drop, your kidneys will begin to excrete excess sodium, which will also cause more frequent urination.<\/span><\/p>\n

Low carb side effects | Fatigue and Dizziness<\/span><\/h2>\n

As you start to lose water, you'll also lose minerals like salt, potassium, and magnesium. Having lower levels of these minerals will make you very, very tired, scared, or dizzy, give you muscle cramps, and give you headaches. You may also experience itchy skin.<\/span><\/p>\n

Fatigue and dizziness are the most common side effects. of the low-carb diet <\/strong>and can be avoided for the most part by making sure you stay ahead of mineral loss. You can counteract mineral losses by eating more salt or sipping salty broth throughout the day and eating foods rich in potassium. (Dairy foods, green leafy vegetables, and avocados are rich in potassium.)<\/span><\/p>\n

As long as your carbohydrate intake is less than 60 grams per day, you will need to continue eating a moderate amount of salt (5 grams\/day which is about the same as the standard American diet provides). However, if you take medication for high blood pressure, consult your doctor.<\/strong>.<\/span><\/p>\n

Additionally, you may want to take 400 mg of magnesium citrate every night before bed. (Check with your doctor first if you have kidney or heart health problems.)<\/strong><\/span><\/p>\n

It's also really important to eat at least 2 cups of raw green leafy vegetables every day. These vegetables provide potassium and vitamin K<\/a>, and will also help with hunger.<\/span><\/p>\n

Low carb side effects | Hypoglycemia (low blood sugar)<\/span><\/h2>\n

If you\u2019re eating a higher-carb diet, your body is used to putting out a certain amount of insulin to take care of the sugar that\u2019s created with all the carb intake. When you suddenly drop your carb intake on a ketogenic diet, you may experience some transient blood sugar spikes that will feel pretty scary.<\/span><\/p>\n

Low carb side effects | Headaches<\/span><\/h2>\n

While your body is adjusting to ketosis, headaches can occur for a variety of reasons. You may also feel a little jittery, and you may experience some flu-like symptoms for a few days. In my experience, it\u2019s usually a mineral issue. To see if it\u2019s sodium loss, try adding a quarter teaspoon of salt to a glass of water and drinking it. You should feel better in about 20 minutes.<\/span><\/p>\n

In general, it\u2019s important to increase your salt and water intake at the beginning of the diet. It will improve after 3-4 days. If not, add a few more carbs to your daily total. This is one of those low carb diet side effects that I don\u2019t have a solid explanation for and it seems to vary from person to person.<\/span><\/p>\n

Low carb side effects | Constipation<\/span><\/h2>\n

This is another of the most common side effects of low carb diet<\/strong>, and is usually a function of dehydration, salt loss, eating too much dairy or too many nuts, or possibly magnesium imbalances. The magnesium mentioned under the fatigue entry above will help with this. If 400 mg of magnesium citrate isn't helping, you can reduce your dairy consumption to rebalance your calcium intake to your magnesium intake, drink a lot more water, or cut back on the amount of nuts you're eating.<\/span><\/p>\n

Low carb side effects | Sweet tooth<\/span><\/h2>\n

As your body goes through the process of adapting to burning fat instead of sugar, there is a transition period of two to 21 days where carb cravings will be worse. If you can wait it out, the cravings will lessen and eventually disappear, as long as you don\u2019t cheat. Eating a lot of carbs will bring the cravings back, and for some of us, eating sugar in any amount will start to slide down that slippery slope to carb overload.<\/span><\/p>\n

See Also:<\/p>\n

Beware of Grains<\/p>\n

Low Carb Diet Sweeteners<\/p>\n

Low Carb Fruits<\/p>\n

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Low carb side effects | Diarrhea<\/span><\/h2>\n

This side effect in low carb diet<\/strong>\u00a0This is not uncommon, and should resolve itself within a few days. It can happen simply because of the change in diet, or if an unwise decision is made to also limit fat intake on a low-carb diet, which results in eating too much protein. Eating a high-protein, low-fat diet will cause the leaky gut symptoms of a condition called \u201crabbit hunger.\u201d<\/span><\/p>\n

Make sure to replace the carbs you're cutting out with more fat, preferably saturated fats like butter or coconut oil. Follow a low-carb diet plan. ketogenic diet<\/strong> means you can choose fattier cuts of meat and use heavy cream in your coffee.<\/span><\/p>\n

To treat, try a teaspoonful of sugar-free Metamucil or pure psyllium husk powder before eating a meal. The fiber absorbs excess water in the colon and should help resolve loose stools.<\/span><\/p>\n

Low carb side effects | Palpitations or Weakness<\/span><\/h2>\n

This is a side effect of hypoglycemia, or low blood sugar. It could also be a symptom of low mineral levels. Add some more protein to your daily diet to offset the drop in blood sugar levels, and eat more salt (put 1\/4 teaspoon of salt in a glass of water and drink it) and include more foods that contain potassium. You can also take 1-3 99 mg potassium citrate supplements, but no more than that. It is best to get potassium from food. Taking too many potassium supplements can stop your heart from flowing, so choose foods that are right for you. Remember, all of this should be done under medical supervision.<\/span><\/p>\n

Low carb side effects | Muscle cramps<\/span><\/h2>\n

This is another side effect of losing minerals, specifically magnesium. In their excellent book The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carb Restriction Sustainable and Enjoyable , Drs. Jeff Volek and Stephen Phinney recommend taking 3 slow-release magnesium tablets such as Slow-Mag or Mag 64 for 20 days, and continuing to take 1 tablet per day afterward.<\/span><\/p>\n

NOTE: If you have kidney problems or kidney failure, do not take oral magnesium supplements without checking with your doctor.<\/span><\/p>\n

Low carb side effects | Sleep disorders<\/span><\/h2>\n

Some people report that they can\u2019t stay asleep while on a ketogenic diet. This could be an indication that insulin and serotonin are low. Try this solution: Eat a snack that contains protein and some carbohydrates right before bed. The carbohydrate will spike your insulin, which will allow more tryptophan from the protein to enter your brain.<\/span><\/p>\n

Tryptoplan is a serotonin precursor that has a calming effect on the brain. See this article and this article. Greek yogurt with a tablespoon of fruit spread or a small square of 70% chocolate is a possibility. This is another one of those low carb diet side effects that seems to vary from person to person. I wish someone would do a study on this.<\/span><\/p>\n

Additionally, there may be a histamine intolerance involved. Low-carb diets are higher in histamine-containing foods, and some people react to higher intakes of these foods with anxiety and insomnia. See this post on histamine intolerance.<\/span><\/p>\n

Low carb side effects | Kidney stones<\/strong><\/span><\/h2>\n

Some people will bring up this side effect when trying to convince people that the low carb side effects of the diet are dangerous. They base this on reports of higher rates of calcium-based kidney stones reported by doctors who administer ketogenic diets to children with epilepsy. But this is not an accurate comparison.<\/span><\/p>\n

First, the diets that are fed to epileptic children are close to 90% fat, and second, processed powders like Ketocal for making smoothies are widely used in the diets of epileptic children, especially in the hospital. A real-food ketogenic diet is very different and includes more protein. However, at least in epileptic children, the latest research on stone formation on ketogenic diets suggests that a citrate supplement may minimize this risk.<\/span><\/p>\n

Be sure to talk to your doctor before taking any potassium citrate or other citrate supplement, especially if you have kidney or blood pressure problems.<\/span><\/p>\n

Low carb side effects | Decreased T3 Thyroid Hormone Levels<\/strong><\/span><\/h2>\n

While this side effect is often presented as negative, it\u2019s actually just a natural consequence of being in ketosis and eating less food, which is often the case when you\u2019re keto-adapted and hunger is reduced. The same is true of high-carb, calorie-restricted diets.<\/span><\/p>\n

Additionally, it\u2019s possible that the body becomes more sensitive to T3 when in ketosis, so it doesn\u2019t need as much T3 to do the same job. Dr. Ron Rosedale discusses why thyroid \u201cspeed\u201d is beneficial here, and there\u2019s a great post here. There\u2019s another good post here on the Ketotic blog.<\/span><\/p>\n

Low carb side effects | Heart palpitations or a \u201cracing\u201d heart<\/strong><\/span><\/h2>\n

Some people may experience heart palpitations or a racing heart when starting a ketogenic diet or after they have been on it for a few weeks or months. This has been reported to be more likely if the person typically has low blood pressure. There are several other factors that may be involved in this low-carb diet side effect as well.<\/span><\/p>\n

Nutritional deficiencies may be involved. This is why a multivitamin that contains the RDA for especially selenium and zinc, plus a magnesium supplement, broth or mineral water are highly recommended.<\/span><\/p>\n

A person may be insulin resistant, and reducing carbohydrate intake may result in transient hypoglycemia. Hypoglycemia can also result from not eating often enough or not eating enough protein and fat.<\/span><\/p>\n

There may be an electrolyte imbalance or you may be dehydrated. Getting enough salt, magnesium, and potassium is your best defense. Also, drink plenty of water.<\/span><\/p>\n

Some people may experience \u201cracing\u201d heart reactions to excessive consumption of coconut oil or medium-chain triglyceride (MCT) oils. When adding these oils to your diet, start with small amounts and increase over time. Don\u2019t rely on coconut oil or MCT oil as your sole fat intake. Be sure to include other fats, such as butter, ghee, olive oil, and animal fats, as well.<\/span><\/p>\n

While a ketogenic diet allows for adequate protein, for some people, activity levels or other factors may dictate the need for higher protein intake. Heart palpitations may be an indication of this. In simpler terms, protein intake may be too low for daily requirements. Aim to add 5-10 grams of protein to each meal.<\/span><\/p>\n

Low carb side effects | Hair loss<\/strong><\/span><\/h2>\n

Some people report experiencing accelerated hair loss when on a low-carb or ketogenic diet. This phenomenon is not strictly related to a ketogenic diet, but is more likely associated with any major dietary change. It\u2019s a process called \u201ctelogen effluvium,\u201d medical parlance for hair loss due to a change in metabolism or hormone levels. Ketogenic diets lower insulin, one of the major human hormones, and hair loss can be one of the normal but temporary side effects of a low-carb diet that normalizes insulin levels. Dr. Andreas Einfeldt writes about this here , and Dr. Mike Eades also discusses it here .<\/span><\/p>\n

The side effects of a low-carb diet are temporary.<\/span><\/p>\n

Discover the book 101 low carb recipes with tips and recipes to help you lose weight<\/p>\n

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 <\/p>","protected":false},"excerpt":{"rendered":"

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