The keto or ketogeneic diet is well-known for its weight loss benefits. It’s difficult to stay committed to , but if done right, it fetches you great results. The high fat-low carb diet is apparently loved by celebrities all over the globe. But lately, the diet is getting the reputation of being a fad. Health practioners and nutritionists aside are warning people of eliminating carbs (Which the diet prescribes!) Apart from being bad in the long run, it also has a ton of side-effects. In case you’re planning on following it, read on to know all the side effects beforehand.

Some people inflict damage on their kidneys when they switch to the kidney diet because they eat too much meat and don't drink enough water. This can lead to an increase in uric acid, which is known to cause kidney stones. Loading your plate with meats, and especially processed meats, may increase your risk for kidney stones and gout. Of course, a responsible keto diet plan need not result in damage to the kidneys. Taking oral potassium citrate tablets seemed to be effective at preventing kidney stones.

The keto diet works well when you’re well under 25 grams of carbohydrates. That’s extremely difficult, especially because you have eliminated vegetables and fruits from the diet as well. This means, apart from the carbohydrates, your body is eliminated of the fibers as well. Fibers are extremely essential for the proper bodily functions. Still, the keto diet doesn't need to lead to fiber deficiency: avocados, flaxseed, almonds, pecans and chia seeds can all provide fiber while still keeping you in ketosis — when consumed in the right amounts.

When your diet is devoid of fresh fruits and vegetables, it is obviously devoid of all the natural sources of vitamins and minerals. The keto diet is notorious for concentrating only the three components of any food item – carbohydrates, proteins and fats. Because of this, you never get your natural vitamin sources. You can avoid this by taking vitamins supplements to make sure you are not lacking of any essential nutrients.

Some research suggests that the keto diet can lead to the loss of lean body mass, which includes muscle protein. Small studies suggest that people on the ketogenic diet lose muscle even when they continue resistance training. This may be related to the fact that protein alone is less effective for muscle building than protein and carbohydrates together after exercise.

One of the most immediate side effects of the keto diet is the "keto flu," a suite of symptoms that many experience in the first couple weeks after entering ketosis. Similar to the flu, these symptoms can include fatigue, brain fog, dizziness, vomiting, nausea and stomach pain. The keto flu — and the accompanying sugar cravings – often leads people to give up the diet and begin scarfing down carbs, but those who stick it out usually report that the symptoms clear up after a few days or a couple weeks.