Any time you do anything in extreme fashion there are usually consequences or side effects. Believe it or not, a ketogenic diet is on the extreme end of dieting. I say that because it’s lacks “balance” from a nutrition and dieting standpoint. This imbalance of macronutrients causes many side effects.

The first major side effect most people feel is what they call the “Keto Flu”. Based on body type, genetics and previous dietary habits dictates the severity of this “Keto Flu”. These Flu-like symptoms are basically your body’s reaction from withdrawal of carbohydrates and sugar. Symptoms from this withdrawal mimic the flu, such as: headaches, muscle aches, mild fever, stomach issues etc. The body is extremely sensitive to a diet restricted in carbohydrates and sugar, especially since a good portion of people eat plenty of carbs. This kind of diet is an extreme shock to the body which in some cases can also lead to hypoglycemia and/or sugar cravings in the early stages of ketogenic dieting.

Like I just stated, since most eat a higher ratio of carbohydrates than proteins and fats, the ketogenic diet is very extreme. The higher intake of animal protein tends to result in a common side effect, of constipation, especially if you’re not getting enough fiber which is very common with most keto dieters. Also, more frequent urination is caused from high animal protein levels because the liver must detox all proteins. Additionally, excess ammonia from the protein breakdown and must be excreted through the urine. When the body is fully in ketosis, the increased ammonia in your body is also revealed in a person’s breath. That is why sugar free chewing gum is a must for most keto dieters because the “keto breath” is very strong, it is also one of the easy signs of telling someone they are in ketosis.

Other side effects include: diarrhea, drowsiness and dizziness (due to the lack of carbs), muscle cramps (due to lack of electrolytes), sleep problems (lack of carbs can effect serotonin levels). One of the more common issues with keto dieting is its extremely low rate of sustainability. Due to this low sustainability, there tends to be a yo-yo effect from going on and off of keto dieting. “If trying to go keto causes you to yo-yo and go off and on the diet, that has impacts related to weight fluctuations and increased mortality risk.” added Sharon Palmer, a well-known dietician from California. Since there is a lack of balance in ketogenic dieting due to minimal carbohydrates, when you indulge in a carb “cheat meal” of sorts you have more pronounced weight fluctuations then someone that eats somewhat of a balanced diet.

The reasons above are why we always lean toward a plant-based diet that is nutrient dense and better for you.

Paul Iatomasi is part owner and Chief Formulator for bfylife and all its brands. He is a professional natural bodybuilder, and a highly regarded nutritionist/diet coach for over a decade. You can follow Paul on IG @paul_iatomasi_jr as well as Facebook.