When you are on keto diets, you will undergo some stages. Each stage has its own advantages and disadvantages. It is divided into four stages–

• Below 0.5 mmol/l –

This state is not considered “ketosis”, but still your body is at maximum fat-burning state.

• Between 0.5 – 1.5 mmol/l –

This state is a little bit nearer to a nutritional ketosis state. You’ll see some effects on your weight loss; this is the indication that you are going to enter the ketosis state. 

• Between 1.5 – 3 mmol/l –

 This state is called optimal ketosis and this stage is the aim of an individual who is following the keto diet. At this stage, you will experience a lot of changes like maximum mental and physical performance. You will lose a lot of weight; your body will be in optimum health. Your fat-burning process will reach its top. 

• Above 3 mmol/l –

This state is higher than necessary. It will not give you positive results; rather it will worsen the situation. This high no. means that you are not getting enough food (also called starvation ketosis). People who are suffering from type 1 diabetes should not follow this diet and this state will lead to a severe lack of insulin and they might need urgent attention.

• Over 8–10 mmol/l –

It’s normally impossible to get up to this state due to a keto diet. This will occur only if the person is having type 1 diabetes, and has a severe lack of insulin.

 You might feel nausea, vomit, abdominal pain and confusion if you are in this keto diet. You might also suffer from ketoacidosis [A diabetes complication in which our body produces excess blood acids (ketones)]. This is dangerous and you might need immediate medical attention.

Side effects of ketosis

Keto flu has been found very common signs for almost everyone who starts a keto diet. This is will go away after a few days, plus these are the signs which might indicate that you are going in the ketosis stage, this will more or less than a couple of days. 

Keto flu occurs due to water retention (swelling) in the body in which excess fluid is lost and leads to increased urination with which extra salt is lost too. Therefore, you feel dehydration and a lack of salt. You can reduce these symptoms by making sure you get enough water and salt. So, drink a cup of bouillon or broth, 1-2 times per day.

The symptoms of keto flu are – 

• Difficulty focusing (“brain fog”)

• Dizziness

• Fatigue

• Headache

• Irritability

• Light nausea

• Tiredness

NOTES – If you found any of these symptoms and it is not stopping, then you need to consult a dietician.

More common keto side effects

Other than keto flu, there are a few more common side effects – 

• Constipation 

• Elevated cholesterol 

• Gallstone problems 

• Gout 

• Heart palpitations 

• Keto breath 

• Keto rash 

• Leg cramps 

Less common side effects of the keto diet –

• Muscle Fatigue

• Reduced physical performance  

• Reduced tolerance to alcohol 

• Temporary hair loss 

People who should avoid these diets are –

• Undergoing medication for diabetes 

• Undergoing medication for high blood pressure

• Women who are pregnant, breastfeeding, or want to have a child.

You can minimize or cure any side effects by gradually decreasing your consumption of carbs over a few weeks. You will get results slowly but it is best for you; once your body starts to accept these changes, go with low carb diets.