Since its inception, the ketogenic diet ( keto , in the English language) has been gaining more and more followers worldwide. After all, who doesn’t dream of eating a diet rich in fatty foods, and still losing a few pounds? The problem is that everything has two sides: to guarantee the desired effect, it is also necessary to drastically restrict carbohydrates . And until your body gets used to the changes, you may experience some unpleasant initial symptoms.
“In the ketogenic diet, fat corresponds to 75 to 95% of the energy ingested. The carbohydrates consumed are minimal, usually residual (they don’t even reach 50 grams per day) ”, explains nutritionist Laís Murta, from São Paulo. In this way, your body enters a metabolic state called ketosis, in which fat is transformed into ketone bodies – sources of energy for the body. If you are a big meat lover and don’t care much for the pasta, keto may be right for you. But keep an eye on the transformations you will have to go through during this process:
1. Feeling cold
Although many people consider carbohydrate to be a major villain of weight loss, it is the body’s main source of energy. “And during the period of adaptation to ketosis, there is a kind of abstinence from the lack of glucose, which can cause malaise and a feeling of weakness, dizziness and even a drop in immunity”, says Laís Murta.
To circumvent the problem, it is worth reducing the intensity of training initially, carefully hydrating and avoiding long periods of fasting (don’t go without eating more than four hours, see?). “It is also important to seek nutritional guidance for the use of supplements such as propolis , specific vitamins and minerals”, says the nutritionist.
2. Belly pain
Your intestinal flora may be surprised by the large amount of fats that will suddenly enter the body. And that will yield a few more trips to the bathroom a day. “Until the intestine increases the production of digestive enzymes, diarrhea and other gastric discomfort can occur”, says Laís Murta.
3. Constipation
Another side effect that has to do with the digestive system is the much feared constipation , caused by the decrease in carbohydrate on the menu. Do not forget to invest in the adequate consumption of vegetables rich in fiber, such as vegetables. And, of course, to drink a lot of water.
4. Drop in training performance
A study carried out at Saint Louis University, in the United States, found that the ketogenic diet can worsen the performance of athletes, especially those who do high intensity and short duration exercises – such as weight training, Crossfit and running shots. “These sports have glucose and creatine phosphate as their main substrate, in addition to high energy demand (that is, they need energy quickly, which is more difficult to achieve with fat)”, explains Laís Murta. The most recommended activities to be done at keto are those of low intensity, such as aerobics .
5. Loss of muscles
“During ketosis, in addition to fat loss, there may be loss of water and even muscle mass . It is worth remembering that the body can only burn 1 to 2 kilos of fat per month, so if you are losing more than that, it may be from other important tissues ”, explains the nutritionist. In more extreme cases, food results in severe nutritional deficiencies, loss of bone mass and even hormonal deficiencies. And it goes without saying that fewer muscles slow down metabolism. Therefore, medical guidance is essential for those who wish to adopt any type of change in diet.
