Keto BHB Side Effects and Disadvantages

 The ketogenic diet induces ketosis. This is not ketoacidosis which is a serious condition that occurs when someone is unable or unwilling to manage diabetes.

Ketosis, a natural metabolic state, may be beneficial for weight loss (1TrustedSource, 2TrustedSource).

It could also be used to treat epilepsy, type 2, diabetes and other chronic conditions (3Trusted Source), 4Trusted Source 5, 5Trusted Source or 6Trusted Source).

Ketosis is safe for most people, particularly if it's done under the supervision of a doctor.

It can also have negative side effects, particularly at the beginning. It is not clear how long-term effects of a ketogenic diet will be on the body (7Trusted Source).

A brief overview of ketosis

It is important to first understand ketosis.

Ketosis is part of normal metabolism. This happens when your carbohydrate intake drops (like on a ketogenic diet), or when you don't eat for a while.

This causes insulin levels to drop and the body to release fat for energy. The liver converts some of this fat into ketones.

Ketosis is when your body uses ketones instead of carbs to generate energy. This includes your brain, muscles, and heart.

It takes time for your body and brain to adjust to the fact that you are burning fats and ketones rather than carbs.

You may experience temporary side effects during this adaptation phase.

Summary: Ketosis is when parts of the body and brain turn to ketones instead of carbs for energy. This can take time for your body's adaptation.

Low carb/keto flu

You may experience some negative symptoms when you first enter ketosis.

These symptoms are often called the "low carb flu" and "keto flu" by many people.

These could include:

Kopfschmerz

Fatigue

Brain fog

Increased hunger

poor sleep

nausea

Performance decline (8Trusted Source).

These problems can discourage people from following a ketogenic diet until they begin to notice the benefits.

The "low carb flu", however, is often over in a matter of days.

Summary: In the early stages of ketosis, there are a few symptoms known as "low carb flu" and "keto flu". It can cause people to stop following a diet but it is usually short-lived.

Bad breath is also common

Bad breath is one of the most common side effects of ketosis. It's often described as being fruity and slightly sweet.

Acetone is the cause. It's a byproduct from fat metabolism.

Ketosis causes blood acetone levels to rise, and your body releases some via your breath (9TrustedSource).

Sometimes, urine and sweat can smell like acetone.

Acetone is a chemical that gives nail polish removers their pungent smell.

Most people will notice a difference in their breath within a few days.

Summary: Ketosis can make your urine, sweat, and breath smell like acetone. The liver produces this ketone from fat, and it increases when you eat a ketogenic diet.

It is possible for leg muscles to cramp

Some people can experience leg cramps while in ketosis. These cramps can be very painful and can indicate that you should drink more water.

Ketosis causes leg cramps due to dehydration and loss minerals. This is due to ketosis, which causes a decrease in water weight.

Glycogen is the glucose storage form in muscles and liver. It binds to water.

When you cut down on carb intake, this is eliminated. This is one reason why many people lose weight quickly after a week on a very low-carb diet.

To reduce your risk of kidney problems, electrolyte imbalance, or dehydration, it's important that you continue to drink lots of water (7Trusted Source).

Summary: Ketosis can cause muscle cramps. Leg cramps can be caused by a loss of water or minerals.

Ketosis may cause digestive problems

Sometimes, digestive problems can be caused by changes in diet.

This is true even for ketogenic diets. Constipation is a common side effect at the beginning (10TrustedSource).

Most commonly, this is due to not eating enough fiber or not drinking enough fluids.

Diarrhea is also possible for some people, though it's rare.

You are more likely to experience digestive problems if you make a drastic change to your diet.

However, most digestive problems resolve themselves within a few days.

Summary: Ketosis can cause constipation. Some people may experience diarrhoea.

Elevated heart rate

Ketosis can also cause an increase in heart rate.

This can also be called heart palpitations, or racing heart. This can occur during the first few weeks on a ketogenic diet.

Low salt intake is also a common reason for dehydration. This could also be caused by drinking a lot of coffee.

If you are still having problems, it is possible to increase your carbohydrate intake.

Summary: While a ketogenic diet may increase heart rate for some, it can also help to stay hydrated and increase your salt intake.

Ketosis can also cause side effects

Some side effects are less common, but still possible:

Ketoacidosis. Some cases of ketoacidosis, a serious condition in diabetes that can be fatal if it isn't properly managed, have been reported by breastfeeding mothers. This was likely due to a low-carb diet. This is a rare condition (11TrustedSource, 12TrustedSource, 13TrustedSource).

Kidney stones. Kidney stones can occur in children with epilepsy, although it is rare. Experts recommend monitoring the kidney function of children on the ketogenic diet. (10Trusted Source, 14Trusted Source, 15Trusted Source, 16Trusted Source, 7Trusted Source).

Increasing cholesterol levels. Some people have higher total and LDL cholesterol levels (bad).

Fat liver. If you continue to follow the diet, this can happen.

Hypoglycemia. Talk to your doctor if you are taking medication to control your blood sugar. They may need to adjust the dosage.

One of the most serious side effects of low blood sugar and dehydration can result in emergency room visits (7Trusted source).

People with certain conditions such as:

Pancreatitis

Liver failure

carnitine deficiency

porphyria

Fat-related disorders can affect how the body processes fat.

Summary: Kidney stones and high cholesterol are less common side effects.

How to reduce side effects

Here are some ways to reduce the side effects of ketosis.

Get plenty of water. Drink at least 68 ounces (2 Liters) of water per day. Water is a significant factor in losing weight in ketosis, particularly in the beginning.

Make sure you get enough salt. When carbohydrate intake is low, the body excretes large quantities of sodium. Ask your doctor whether salt should be added to your food.

Increase your mineral intake. Leg cramps can be relieved by eating foods high in potassium and magnesium.

Avoid doing intense exercise. In the first week, stick to moderate exercise.

Start with a low-carb diet. This will help you to reduce carbohydrate intake before you move onto a ketogenic diet (very low carb).

Fiber is important. Low carb is not the same as a low-carb diet. Ketosis is usually initiated when you consume less than 50g of carbs per day. Get fiber-rich foods such as nuts, seeds, berries and low-carb veggies (7Trusted Source).

Summary: There are several ways to reduce the negative effects of ketosis. These include drinking enough fluid and eating foods high in fiber and minerals.

For more information on how to keep safe while following the ketogenic diet, click here

Ketosis can be safe and healthy, but it is not for everyone.

Some people may be able to benefit from a ketogenic diet, including those with type 2 diabetes or obesity and children with epilepsy.

It can also cause side effects such as the "low carb flu", leg cramps, bad breathing, and digestive problems, particularly in the first few weeks.

Experts point out that while the diet may help you lose weight temporarily, it can also cause weight to return if you stop following the diet. Many people fail to adhere to the diet (7Trusted Source).

A keto diet might not be right for everyone. Certain people have significant benefits while others experience greater performance and enjoyment from a high-carb diet.

If you are considering starting the keto diet, it is a good idea to talk to your healthcare provider first.

To minimize any adverse effects, a medical professional can help you safely follow the diet.