How To Determine & Get Rid of Keto Side Effects
Summary
Not everyone experiences side effects when starting a ketogenic diet — some people adapt quickly with no issues, while others suffer fatigue, rashes, and mood problems. According to Dr. Berg, the key factor that determines whether you’ll have side effects is the level of nutritional deficiencies in your body before you begin. Addressing these deficiencies proactively can largely prevent keto side effects from occurring.
Key Takeaways
- Pre-existing nutritional deficiencies are the primary cause of keto side effects — not the diet itself
- People who have spent years eating junk food or high-sugar diets are most at risk for deficiencies
- The two most critical nutrient categories to address are B vitamins and minerals
- Keto fatigue is one of the most common side effects linked to these deficiencies
- Blood sugar issues and mood problems are also associated with low B vitamins and minerals
- Nutritional yeast is recommended as a practical, food-based source to replenish both B vitamins and minerals
- Supplementing these nutrients before or during the transition can dramatically reduce or eliminate side effects
Details
Why Some People Struggle and Others Don’t
When starting ketosis or intermittent fasting, the body undergoes significant metabolic shifts. People who transition smoothly tend to already have adequate nutrient stores. Those who struggle — experiencing keto fatigue, mood swings, blood sugar instability, or keto rash — are typically dealing with pre-existing deficiencies that the dietary change brings to the surface.
The Role of a High-Sugar, Junk Food History
A lifetime of eating processed foods and sugar depletes the body of two critical nutrient groups:
- B vitamins — heavily consumed by the body when metabolizing sugar and refined carbohydrates
- Minerals — often lacking in highly processed diets
When someone with these deficiencies shifts to a ketogenic diet, the body’s increased demand for these nutrients during metabolic adaptation can trigger noticeable symptoms.
Common Keto Side Effects Linked to Deficiencies
- Keto fatigue — low energy during the adaptation phase
- Blood sugar issues — difficulty stabilizing glucose levels
- Mood problems — irritability, brain fog, or low mood
- Keto rash — a skin reaction associated with the transition
The Simple Fix: B Vitamins and Minerals
Dr. Berg’s recommendation is straightforward — add B vitamins and minerals before and during the keto and fasting transition. His preferred source is nutritional yeast, which naturally contains a broad spectrum of B vitamins alongside minerals in a whole-food form.
By proactively addressing these nutritional gaps, he states that the chances of experiencing side effects become very small.