A weight loss journey involves many things, including following a diet plan. The keto diet is a favorite of many. You’ve probably heard fitness enthusiasts say this. But before you include it in your fitness journey, you should know that the Keto diet can lead to diabetes. Yes, you can get rid of a pooping problem if you follow the Keto diet. Does this mean you should avoid the Keto diet? Read on to see what an expert has to say about the Keto diet.
HealthShots caught up with celebrity trainer and nutritionist Maahek Nair to know about the keto diet and its side effects.
What is the Keto Diet?
The Ketogenic diet or the Keto diet is a type of nutritional therapy based on foods that are high in fat, low in carbohydrates and high in protein. Nair says it helps in weight loss by increasing metabolism and decreasing appetite.
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The ketogenic diet has side effects that you need to be aware of. It can cause diarrhea. As your body adapts to the new diet, diarrhea or stomach problems can sometimes be difficult, the expert said.
Causes of Keto Diabetes
The Keto diet emphasizes foods high in fat and low in carbs. The human body enters a state of ketosis when it eats a Ketogenic diet. In this case, the body uses fat as fuel instead of carbohydrates. Although food can lead to changes in the digestive tract, it can cause problems such as diarrhea. Here are some other reasons.
1. High fat
The liver needs to make bile to digest fat, and eating foods high in fat requires the liver to release more bile. Increasing bile, which is a natural laxative, can move the waste to the waste more quickly than usual, so it can result in diarrhea, said the expert.
2. Artificial sweeteners
People following the Ketogenic diet consume more sugary alcohol and artificial sweeteners than normal. A laxative effect can occur due to the increase in natural sweeteners, which can result in diarrhea.
Tips to End the Keto Diet
Keto allergies don’t last long, says Nair. If you are following the Ketogenic diet and experiencing stomach symptoms, you can do this.
1. Cut out dairy products
All dairy products are high in fat, and if you’re following this diet, you may be consuming more of these than usual. This dietary change may indicate a milk intolerance, and symptoms such as diarrhea and bloating may occur.
2. Eat more fiber
Constipation or diarrhea is relieved by fiber, so have foods high in fiber such as cucumber, pork and cabbage. They complement the Ketogenic diet
3. Stay hydrated
Drinking water is very helpful and it is important to use fluid replacement if you are sick. These lost fluids and electrolytes can be replaced by water and sugar-free electrolyte drinks.
4. Include prebiotics and probiotics
While following the Ketogenic diet, eating foods high in probiotics and prebiotics can help support the growth of healthy gut bacteria. This helps reduce the gastrointestinal side effects of the ketogenic diet, experts say.
5. Eat fermented foods
You may not like fermented foods like kimchi, but they can help improve digestion.
Ketogenic diarrhea is a common side effect of the Ketogenic diet and is often seen when first starting the diet. People with a history of digestive problems such as celiac and a condition called irritable bowel syndrome are more likely to develop the disease. People with a low tolerance for foods high in fat or those with a low tolerance for consuming a lot of dairy may complain of diabetes while following this diet.