Are you struggling while starting out on a low-carb or keto diet? Do you get headaches, leg cramps, constipation or any of the other more common side effects? Use the information on this page to avoid them — and feel great while losing weight. The main way to relieve these symptoms may be to increase your intake of water and salt to replace what your body is losing. It commonly occurs during the first week or two, often starting on days 2 through 4. Symptoms include headaches, feeling tired, lack of motivation, nausea and lethargy. The even better news is that you can possibly avoid these symptoms altogether by consuming adequate water, salt, and fat on day 1. Therefore, it makes sense that paying attention to hydration and electrolytes can help prevent it from occurring.
So, on keto diet we reduce carb intake and increase fat consumption significantly. If you have been maintaining a western diet, which is mostly carb based, adopting keto can be very stressful for your body. Specially because of giving up all those carbs your body is used to for a long time. Ketogenic diet is not only a low carb diet but also a high fat based diet, which helps us to produce ketone. So our body is coping up with two major changes in our diet. Going low carb alone can be stressful for our body and it has to deal with high fat intake at the same time on keto. When people are getting into ketosis or on ketosis for a certain time period they get stomach cramps and get scared. Well, there is nothing to be scared about and it happens on ketogenic diet. To understand the reason and solution for upset stomach and all the stomach issues on keto, you need to take a deeper dive into two ketogenic mechanism mentioned above. Giving up carbs and taking more fats — the reason for stomach pain in keto diet is hidden inside these two basic mechanisms. So, you are giving up carbs and depleting your glycogen reserve even before you are in ketosis. You want to use fat as your body fuel instead of carbs.
An extreme low-carb diet is 20 to 50 grams of carbs. The researchers also found that the amount of carbs the athletes stored was a big factor in their performance. But other research suggests that acid levels in the body tend to normalize after a few weeks, he says, while performance remains compromised. Digestive Issues to Watch For. Learn more For much more about low carb and cholesterol, see our full guide: Cholesterol and low-carb diets More details. As the athletes ran out of carbs, they seemed to hit a wall and performance slowly dipped. We already discussed it in our ketosis starter kit pack that you must keep yourself hydrated when getting into ketosis and as long as you are using fat as a body fuel. If you don’t, your body produces ketone bodies that your brain can use as fuel.