Carbohydrates are the body's preferred source of energy, so when you switch to a low-carb diet, you may start to feel a bit sluggish throughout the day. Weakness and fatigue, sometimes referred to as ketogenic flu, are common side effects of a low-carb diet. This is because people don't get enough fat in their diets. On the ketogenic diet, the majority of your energy comes from calories from fat in the form of stored body fat and dietary fats.
When people hear the word “diet”, they often think “low in calories” or “low in fat”. When you avoid fats, even healthy fats on the ketogenic diet, your body lacks its primary source of energy. Without enough fuel in the form of fats, people may feel exhausted or fatigued on the ketogenic diet. Additionally, consuming too much protein on a low-carb diet can prevent you from entering ketosis.
One of the main mechanisms behind low-carb diets is reducing insulin levels (3). Following a low-carb diet can have several negative side effects. If you are healthy or have diabetes that is treated only with diet or metformin alone, there is a very low risk of hypoglycemia. This small study of 28 people found that there was a reduction in fatigue from the low-carb diet, ketogenic flu, and related symptoms when dieters consumed 90 milliliters of MCT oil per day for the first 20 days of their diet.
If you want to get into ketosis and reap the full metabolic benefits of low-carb diets, you may need to consume less than 50 grams of carbohydrates per day. A fat intake of around 70% of total calories may be a good option for some people on ketogenic or low-carb diets. This can become an issue on very low-carb ketogenic diets and prevent your body from entering full ketosis. As long as you follow a varied and nutritious low-carb diet, cutting out carbohydrates is unlikely to accelerate hair growth.
According to some scientists, a well-formulated low-carb diet should be high in fat and moderate in protein. The most common side effect of low carbohydrate content is what is known as “induction flu”, which is called that because it can mimic flu-like symptoms. In addition, the kidneys are quite good at regulating electrolyte levels and maintaining chemical balance in the body after adjusting to a low-carb diet. Unfortunately, the average low-carb diet can be accompanied by side effects such as ketogenic flu and episodes of low-carb diet fatigue.
A clean ketogenic diet encourages you to eat vegetables, lean meats, and quality fats such as MCT oil. You're still on your way to losing weight but you'll feel much better and more energetic if you follow a diet full of healthy fats and proteins instead of following a diet that focuses on double bacon without buns burgers with cheese. If necessary, it is possible to include more carbohydrates to create a more gradual transition to a low carbohydrate content. Any remaining symptoms are likely to improve in a matter of days as the body adjusts to the low carbohydrate content and begins to use fat as its main fuel.
However, some people believe that reducing fat on a low-carb diet will make their diet even healthier.