Navigating the Side Effects of the Keto Diet: What to Expect and How to Manage Them!

By Nissrine Samaha
Women wrapped in a blanket sneezing into a tissue , illustrating side effects and symptoms related to dietary changes specially on ketogenic diet

Starting the ketogenic diet is an exciting journey, but it’s not without its challenges. From keto flu to digestive issues, there are a few side effects that many people experience when making the switch to a fat-fueled lifestyle. In this post, I’ll walk you through the most common side effects of the keto diet and share simple strategies to manage them. Let’s dive in and get you ready to tackle your keto journey with confidence!

The ketogenic diet has become a popular choice for those seeking to improve their health, manage their weight, and boost their energy. While the keto diet offers many benefits, the transition to a low-carb, high-fat lifestyle can come with some temporary side effects. Don’t worry, though! Most of these are completely normal, and with a few adjustments, you’ll be able to power through and start feeling your best.

Let’s take a closer look at the most common side effects people experience when starting keto and how you can manage them effectively.

1. Keto Flu

One of the most well-known side effects of starting the keto diet is the keto flu. This can feel like a bad cold and may include symptoms like headaches, fatigue, dizziness, and even heart palpitations. These symptoms occur as your body transitions from burning carbs to burning fat for fuel.

How to deal with it:

  • Drink More Water – Staying hydrated is crucial. Water helps flush out toxins and eases discomfort.

  • Boost Your Electrolytes – Add Himalayan or sea salt to your food and eat potassium-rich foods like spinachand avocados.

  • Take it Easy – Rest when you need to and give your body time to adapt.

2. Bad Breath

While it may not be the most glamorous side effect, some people notice a fruity smell on their breath when in ketosis. This happens because your body produces acetone, a type of ketone, as it burns fat.

How to manage it:

  • Stay Hydrated – Drinking water helps dilute the smell and keeps your mouth from drying out.

  • Brush Your Teeth – While it won’t eliminate the odor completely, it can help keep your mouth feeling fresh.

  • Try Oil Pulling – Swish coconut oil in your mouth to reduce bad breath and improve oral health.

  • Be Patient – The bad breath typically goes away after a couple of weeks as your body fully adjusts.

3. Keto Rash

Though not as common, some people experience a keto rash, which appears as an itchy rash on the chest, back, or armpits. This is usually caused by sweating out ketones and isn’t harmful.

What to do:

  • Stay Clean – Shower after sweating to prevent ketones from drying on your skin.

  • Hydrate and Sweat – Keep drinking water and keep moving to help your body burn fat more efficiently.

  • Wear Loose Clothes – Opt for light and comfortable clothing to avoid irritation.

  • Try More Carbs – If the rash is severe, adding around 50 grams of carbs a day may help alleviate it.

4. Digestive Issues (Diarrhea or Constipation)

When switching to a high-fat diet, digestive issues like diarrhea or constipation are common. Your digestive system is adjusting to the increased fat intake, and some people find that their bowel movements can be irregular.

To manage it:

  • Increase Water and Salt Intake – Both are vital to keep digestion running smoothly.

  • Add Fiber-Rich Veggies – Incorporate more low-carb veggies to boost fiber and promote regularity.

  • Exercise – Staying active helps keep things moving in your digestive tract.

  • Take Magnesium – If constipation persists, consider taking magnesium oxide.

  • If you're dealing with diarrhea, ox bile supplements may help with fat digestion.

5. Mood Swings

Mood swings are common when you first start keto, especially if you're cutting out carbs too quickly. Carbs are important for the production of serotonin, the "feel-good" hormone, and when they’re cut too drastically, it can affect your mood.

How to balance your mood:

  • Exercise – Physical activity naturally boosts serotonin, so get moving!

  • Eat Nutrient-Dense Foods – Focus on foods rich in magnesium and B vitamins, like leafy greens, meat, and fish.

  • Add Small Amounts of Starch – If mood swings are an issue, adding a small amount of potato flour or other low-carb starch may help.

6. Lack of Significant Weight Loss (Weight Plateau)

After the initial weight loss, you may experience a weight plateau, which can be frustrating. This is completely normal, as several factors like stress, poor sleep, or insulin resistance can affect weight loss.

Here’s what you can do:

  • Cut Out Stressors – Stress from caffeine or lack of sleep can hinder weight loss. Focus on reducing stress.

  • Get Moving – Incorporate more exercise like walking, yoga, or strength training. Check out our helpful workout plan.

  • Check Your Nutrients – Ensure you're getting enough magnesium, potassium, and zinc, and check your vitamin D levels.

  • Avoid Dairy – Dairy can slow down weight loss for some people.

  • Focus on Whole Foods – Stick to nutrient-dense foods like meat, fish, and low-carb veggies while limiting processed foods and alcohol.

7. Sleep Troubles

If you find it difficult to sleep, it could be due to an energy imbalance. To get better sleep and restore energy, ensure you’re consuming enough fat. This helps support your energy levels and overall well-being.

Final Thoughts

The transition to the keto diet can come with a few bumps along the way, but with the right strategies, you can manage these side effects and find your rhythm. Most of these symptoms are temporary as your body adjusts to its new fat-burning state. Stay hydrated, boost your electrolytes, and listen to your body. With a little patience, you’ll soon be reaping the many benefits of the keto lifestyle!

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