7 Hidden Side Effects of the Keto Diet (And What to Do Instead)

(Search terms: “keto diet symptoms,” “keto flu,” “long-term keto problems”)

The keto diet is often praised for rapid weight loss and blood sugar control—but behind the hype, many people experience hidden side effects that disrupt their health and quality of life. If you’re feeling off while following keto, you’re not alone.

Here are 7 lesser-known side effects of the keto diet—and a safer, balanced alternative you can try instead.

1. Fatigue That Doesn’t Go Away

Many people on keto feel drained and sluggish, even after sleeping well. That’s because your body is starved of carbohydrates, its preferred fuel source. Long-term ketosis can slow thyroid function and reduce adrenal support, leading to chronic fatigue.

📌 Instead: Try the ASTR Diet, which uses slow-digesting, anti-inflammatory carbs like sweet potatoes and gluten-free grains to restore natural energy.

2. Keto Flu Symptoms

During the first few days or weeks of keto, your body experiences withdrawal-like symptoms known as the “keto flu.”

Symptoms may include:

Dor de cabeça
Brain fog
Nausea
Dizziness
Muscle cramps

These symptoms result from rapid fluid loss and electrolyte imbalances. But for some, these issues linger far beyond the initial adjustment period.

3. Gut Health Disruption

Keto severely limits dietary fiber, which feeds the beneficial bacteria in your gut. Over time, this can lead to constipation, bloating, and weakened immunity.

📌 Instead: The ASTR Diet restores gut health with high-fiber, plant-based foods like leafy greens, flaxseeds, and fermented vegetables.

4. Hormonal Imbalances (Especially in Women)

Keto can interfere with hormone production—especially estrogen, progesterone, and thyroid hormones. Many women report:

Irregular or missing periods
Cold hands and feet
Hair thinning
Mood swings

📌 Studies show low-carb diets can suppress active thyroid hormone (T3) and reduce leptin, a hormone critical for reproductive health (Powers et al., 2010).

5. Nutrient Deficiencies

Keto restricts a wide range of fruits, legumes, and whole grains. Over time, this may lead to low levels of:

Vitamin C
Magnésio
B vitamins
Potassium
Fiber

Deficiencies in these nutrients can cause fatigue, anxiety, muscle cramps, and weakened immunity.

📌 Instead: The ASTR Diet emphasizes nutrient-dense, anti-inflammatory foods and includes natural sources of essential vitamins and minerals.

6. Increased Inflammation

While some claim keto is anti-inflammatory, diets high in animal fats and low in antioxidants may actually increase systemic inflammation—especially in those with autoimmune conditions or gut issues.

📌 The ASTR Diet is built around naturally anti-inflammatory foods—berries, leafy greens, turmeric, and healthy fats like avocado and flaxseed oil.

7. Risk to Liver and Kidney Health

Prolonged ketosis increases the burden on your liver (from metabolizing high fat intake) and kidneys (from excreting excess ketones and uric acid). For those with preexisting conditions, this can lead to complications.

📌 ASTR Diet supports detoxification through clean, toxin-free foods that support liver and kidney function naturally.

What to Do Instead: Try the ASTR Diet

Developed by Dr. Joseph Jacobs after battling chronic illness and frustration with trendy diets, the ASTR Diet provides a safe, sustainable approach to healing.

Outlined in the book Eat to Heal, the ASTR Diet focuses on:

Anti-inflammatory foods
Sustainable energy from whole, balanced nutrition
Toxin-free lifestyle practices
Restorative fasting and gut repair

It’s designed to reverse inflammation, rebalance hormones, and restore energy—without starving your body or stressing your organs.

Final Thoughts

If you’re experiencing side effects on the keto diet, it’s not your fault—and you don’t have to push through the discomfort. There’s a healthier, more balanced way to feel better, naturally.

✅ Learn more in Eat to Heal
✅ Book a free health consultation to customize your healing plan:
ASTR Health Coach

Referências

Paoli A, et al. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. 2013;67(8):789–796.
Powers M, et al. The influence of dietary carbohydrates on the thyroid axis. Endocr Pract. 2010;16(2):303–307.
Arora T, Sharma R. Fermentation potential of the gut microbiome: implications for energy homeostasis and inflammation. J Inflamm Res. 2011;4:25–31.
Laviano A, et al. Nutrition support in cancer patients: results from recent studies. Crit Rev Oncol Hematol. 2017;112:93–101.

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7 Hidden Side Effects of the Keto Diet (And What to Do Instead)