How Can The Side Effects From Keto Diet Be Prevented?

How Can The Side Effects From Keto Diet Be Prevented?


Before one addresses how the side effects from keto diet can be prevented, one needs to understand what is the Ketogenic Diet and why used whether one is now enjoying The Best Ketogenic Diet Plan For Health and Longevity or considering practicing it.

The Ketogenic Diet is the diet of our Ancestors whose DNA we inherited.

For many hundreds of thousands of years, our Cavemen and Cavewomen ancestors lived on prey consisting of saturated fat and protein.

It is important to note that our Homo Sapien Ancestors, who existed as hunters for 200,000 years BC, did not even begin cultivating crops until about 11,000 BC.

The Keto Diet is a diet wherein one strives to consume foods with the following percentages in order to switch from burning glucose/carbohydrates for energy to burning ketones derived from fat for energy.

The keto diet requires adhering to an extremely low-carb, high-fat diet in order to put your body into a metabolic state called ketosis.

This makes one’s body more efficient at burning fat.

Lowering carb intake forces the body to burn ketones for energy instead of glucose.

The ideal food percent consumption ratios are

  • Ideal Fat 80%
  • Protein 15%
  • Carbohydrates 5%



Striving For A Healthy Ratio Of 1/2 Waist To Height Ratio

The primary reason for the Keto Diet is not its importance for weight loss, as many think, but increased health, longevity and disease prevention.

However, in obese persons weight loss is necessary for health and longevity and directly related to it.

The big problem regarding carbohydrates is that they cause the hormone Insulin to be increased.

Insulin simplistically drives fat into the tissues and prevents it from being released.

When Insulin is present fat stored in the belly and body cannot be consumed as energy. It is said that when Insulin is present “the belly steals one’s meal”.

By following the Keto Diet, one goes into what is referred to as a state of Ketosis by burning fats for energy versus carbohydrates.

Per Wikipedia’s definition: “Ketosis is a metabolic state in which most of the body’s energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose provides energy”.

Generally, Ketosis occurs when the body is metabolizing fat at a high rate and, converting fatty acids into ketones, where one is burning ketones for fuel rather than glucose.

If it were not for the fact that diseases such as obesity, heart problems, artery disease, diabetes, and cancer, to mention just a few, were not on the increase now, then there would be no reason to consider the Ketogenic Diet/Lifestyle.

The Ketogenic Diet is merely reverting to our ancestors’ diet of good healthy fats and protein while greatly reducing refined sugars and other refined carbohydrates!

Further, it is especially important to note that too much protein causes an unwanted insulin/glucose response. So one should not have more than about 6 ounces of meat per meal while on the Ketogenic diet.

For more detailed information on the specifics of the Ketogenic Diet itself, please refer to the key Ketogenic Recipes, Foods And Supplements For Beginners post.



When one changes to the Keto Diet from the high carbohydrate American/Western Diet one will experience a large change in one’s metabolism and a loss of much fluid that the American/Western diet body holds.

The process of breaking down fat results in the body producing ketones, which are then removed by the body through frequent and increased urination.

Some of the symptoms that arise from this change are generally categorized as the “Keto Flu”.

With this frequent urination, there is also the inevitable loss of electrolytes, which can exacerbate these symptoms.

These symptoms can range from mild to severe and also vary from person to person.

These symptoms can arise from the loss of electrolytes and fluid and also having to switch to burning fat vs carbohydrates.

Thus, such may lead to heavy dehydration and symptoms both less and more serious.


Some of the less serious symptoms one might experience are:

  • Muscle cramps
  • Dizziness
  • Headache
  • Irritability
  • Poor concentration
  • Stomach pain
  • Muscle soreness
  • Difficulty sleeping
  • Sugar cravings 
  • Vomiting
  • Constipation
  • Diarrhea
  • Weakness


Some of the serious  but rare symptoms one might experience are:

If one has a large amount of fluid loss with resultant electrolyte loss and does not take steps to correct such loss then one can experience more serious symptoms

  Such serious symptoms that might occur are:

       A. Kidney Problems

If one does not take steps to replenish both electrolytes and fluids then one’s kidneys will become severely overworked as a result of dehydration.

Dehydration can have a serious effect on one’s kidneys.

Such can result in lightheadedness, kidney stones, and even kidney damage.

       B. Cardiac Problems

One’s hearts action is controlled by electrolytes which are very necessary for controlling the normal beating of the heart.

If one allows electrolyte deficiencies to become serious this can result in irregular and dangerous heartbeats.



The prevention of the side effects from transitioning to and maintaining the keto diet are quite basic.

It is important to note these preventative measures and are also very healthy and recommended for one on the standard American Diet.

  These recommended heathy supplementations are as below:

    1. VITAMIN B-5 (Pantothenic Acid)

Pantothenic Acid (B-5) is an extremely important vitamin and especially for the Ketogenic Diet.

It is vital for one to live a very healthy life.

The All Important VITAMIN B-5 (Pantothenic Acid), Vital For Health And Longevity, To ADD TO CART 

Pantothenic acid is important for the metabolism of carbohydrates, proteins, and fats.

When one is on the Keto Diet, one is not relying on one’s body to use carbohydrates/glucose for energy and thus it becomes critical for one to be able to metabolize fats and protein correctly.

Since Pantothenic Acid is critical for the metabolism of fats and protein it is essential for one to have an adequate amount of this vitamin since one is relying on the metabolism of such fats and proteins.

Thus, if one is experiencing Keto side effects than one should first look to supplementation for this B-5 vitamin on a daily basis.

And, further, even if one is not experiencing the Keto side effects, one on the Keto Diet should consider daily routine supplementation of this important  V5 vitamin for continued energy and a feeling of well being.

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In EUROPE: Pantothenic Acid (Vitamin B-5)

Furthermore, Pantothenic Acid (Vitamin B-5) is the most important component of Coenzyme-A, which assists in several metabolic pathways.

Its chief importance is the fact that it is necessary for the transfer of fats to and from cells since one is relying on fat metabolism and energy production while practicing the Ketogenic Diet.

This B-5 vitamin is strongly reported to assist one in burning belly fat when on the Keto Diet,


Magnesium is critical for maintaining the health of one’s muscles, including the heart, and for the transmission of electrical signals in the body.

Adequate Magnesium intake has been associated with a lower risk of: atherosclerosis, a fatty buildup on the walls of arteries. hypertension, or high blood pressure.

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Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.

Magnesium is required for energy production, oxidative phosphorylation, and glycolysis.

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Deficiencies in Magnesium can lead to some severe life-threatening symptoms such as heart arrhythmias and tachycardia which can be quickly corrected with Its supplementation.


The importance of the mineral Potassium is highly underestimated.

This mineral is classified as an electrolyte because it’s highly reactive in water.

Potassium Gluconate, Which Is Very Important For Many Bodily Functions

When it dissolved in water, it produces positively charged ions.

This special property of Potassium allows it to conduct electricity, which is important for many critical processes throughout one’s body.

Yes, I want Potassium Gluconate to provide daily energy and to advert the Keto side effects!, then one should now GET  Potassium Gluconate Capsules, Essential Mineral For Whole Body Health, Capsules, Now While On Sale.

Furthermore, many supplement in an amount of 500 mg to 1,000 mg of Potassium Gluconate per day.

Potassium Gluconate helps reduce blood pressure and water retention, protect against stroke and help prevent osteoporosis and kidney stones.

Further, Potassium helps regulate fluid balance, nerve signals, and muscle contractions.

And, if one gets muscle cramps when exercising one should first consider increasing Potassium Gluconate.

     4. SALT

Salt is very important for one’s health and should be maintained in adequate amounts for one on the Ketogenic Diet since, unlike other diets which retain salt, salt is excreted on the Keto Diet.

So one should not be averse to salt when on the Ketogenic Diet.

And, one needs to consider salt supplementation if experiencing salt depletion.

One can supplement by generously adding salt as needed to a glass of drinking water and/or foods.

Many on the Keto Diet add salt routinely on a daily basis.

However, one should not consume an unhealthy refined salt, but should use and GET real salt such as Redmond Real Sea Salt – Natural Unrefined Organic Gluten Free Fine, 10 Ounce Shakerwhich one should ADD TO CARTNow.

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One can consider consuming 1/2 tsp to 1 tsp per day depending on one’s fluid loss and how one feels.

Note that Salt plays a crucial role in maintaining human health.

It is the main source of sodium and chloride ions in the human diet.

Sodium is essential for nerve and muscle function and is involved in the regulation of fluids in the body.

Chloride ions serve as important electrolytes by regulating blood pH and pressure.

This helps increase one’s blood sodium levels further normalizing our blood pressure.

Salt also functions as an important nerve stimulant for the proper functioning of our muscles.

Sodium acts as a messenger between one’s brain and muscles.

Hence, one of the reasons for the indigestion of food could be the lack of Salt in one’s diet.

Salt plays a crucial role in maintaining human health.

     5. WATER

Water is critical for one’s well being and energy.

And one should make sure that they are consuming good water vs contaminated water so see

One’s body is approximately 80% water and dehydration is a bad consequence that one should always want to avert whether on the Ketogenic DIet or otherwise.

The Keto Diet will help one lose excess fluid which a high carbohydrate diet causes.

If one is experiencing Keto side effects then one should consider drinking enough water to prevent and/or overcome dehydration.

And, one should note what is the best water as pointed out in  What’s The Best Water Purifier For Health And Longevity?.


One should consider and take at least one glass of Apple Cider Vinegar daily.

Apple Cider Vinegar is known for, among many other of its benefits, preventing kidney stones caused by dehydration with Bragg Apple Cider Vinegar being the best product on the market.

In addition to flushing out the kidneys, apple cider vinegar can help ease pain caused by the kidney stones.
To reap the benefits of Apple Cider Vinegar, one should add 2 tablespoons of Apple Cider Vinegar to 6 to 8 ounces of purified water.

    7. FIBER

It is estimated that most people get at most only half the amount of fiber that they need on a daily basis for a healthy gut.

If one wants to get the correct amount of fiber and is coming up short on fiber from veggies then one should get and take the Metamucil Sugar-Free Capsule supplement.



YouTube Presentation of Thomas DeLauer re the Keto-Mojo and “Give Me Data”

For one that is on the Ketogenic Diet monitoring one’s state of ketosis is important.

Further, if experiencing the Keto side effects, one should consider using and getting the state of the art  Keto-Moto Monitor to track one’s state of Ketosis.


Further one can watch the YouTube Video Keto Coach Thomas DeLauer re Importance of Keto monitoring using the Keto-Mojo and note his statement “Measure whenever possible. In God we trust and for everything else give me data”.



The potential side effects of the Keto Diet can be prevented by one’s understanding of what is the Ketogenic Diet and its method of operation.

Thus, with such information, one will be able to prevent the potential side effects of the Ketogenic diet.


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This is not Medical Advice. Nothing herein this article should be considered or used as any personal medical advice, and one should always consult with one’s personal Doctor before making any changes in one’s diet, routine or following any information given, suggested or provided herein. No statements herein have been approved by the FDA.



Ted, Founder of this Site

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