Keto Diet Tips and Advice
So in this unit we break down what is keto, and how it will help us ladies who find it hard to burn fat and lose weight.
What is Keto?
The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis
Ketosis is a normal process that happens when your body doesn’t have enough carbs to burn for energy. Instead, it burns fat and makes substances called ketones, which it can use for fuel.
Is keto diet safe for long term?
Although the ketogenic diet may be helpful for many people, it’s not suitable for everyone.
For example, the ketogenic diet may not be appropriate for pregnant or breastfeeding women, children and teens, unless it’s being used therapeutically under medical supervision.
Furthermore, this diet should be avoided by those with certain health conditions like kidney disease, liver disease or pancreatic conditions.
Also, those with diabetes who are interested in following a ketogenic meal plan should consult their doctor to determine if this diet is safe and suitable for their specific needs.
Lastly, this diet may not be appropriate for individuals who are hypersensitive to dietary cholesterol, who account for around one-quarter of the world’s population (18Trusted Source).
There may, however, be risks to following a ketogenic way for an extended period of time. Though researchers do not know for certain the long–term effects of the keto diet, there has been research done on the long–term effects of consuming high-fat, low-carb diets
How effective is the keto diet?
Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. … The protein amount on the ketogenic diet is kept moderate in comparison with other low-carb high-protein diets, because eating too much protein can prevent ketosis. 
Symptoms of Keto Flu and why you may feel this when you first start your diet
The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. These symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very little carbohydrates.
Reducing your carb intake forces your body to burn ketones for energy instead of glucose.
Ketones are byproducts of fat breakdown and become the main fuel source when following a ketogenic diet.
Normally, fat is reserved as a secondary fuel source to use when glucose is not available.
However, ketosis can also be reached by adopting a very low-carb diet.
This drastic reduction can come as a shock to the body and may cause withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance like caffeine (3Trusted Source).
Keto Flu Symptoms & Side effects
Signs of the keto flu may start popping up within the first few days of cutting back on carbs.
Symptoms can range from mild to severe and vary from person to person.
While some people may transition to a ketogenic diet without any side effects, others may experience one or more of the following symptoms (4Trusted Source):
- Muscle cramps
- Poor concentration
- Stomach pain
- Muscle soreness
- Difficulty sleeping
- Sugar cravings
These symptoms are commonly reported by those who have just begun the ketogenic diet and can be distressing.
Symptoms typically last about a week, though some people may experience them for a longer period of time.
While these side effects may cause some dieters to throw in the towel, there are ways to reduce them.
Summary When beginning a ketogenic diet, some people may experience symptoms, including diarrhea, fatigue, muscle soreness and sugar cravings.
Some people may experience keto-flu symptoms due to genetics, electrolyte loss, dehydration and carbohydrate withdrawal. The keto flu usually lasts for about a week, but some may experience symptoms for over a month.
The keto flu can make you feel miserable.
Luckily, there are ways to reduce its flu-like symptoms and help your body get through the transition period more easily.
Drinking enough water is necessary for optimal health and can also help reduce symptoms.
A keto diet can cause you to rapidly shed water stores, increasing the risk of dehydration (5Trusted Source).
This is because glycogen, the stored form of carbohydrates, binds to water in the body. When dietary carbohydrates are reduced, glycogen levels plummet and water is excreted from the body (6Trusted Source).
Staying hydrated can help with symptoms like fatigue and muscle cramping (7Trusted Source).
Replacing fluids is especially important when you are experiencing keto-flu-associated diarrhea, which can cause additional fluid loss (8Trusted Source).
Avoid Strenuous Exercise
While exercise is important for staying healthy and keeping body weight in check, strenuous exercise should be avoided when experiencing keto-flu symptoms.
Fatigue, muscle cramps and stomach discomfort are common in the first week of following a ketogenic diet, so it may be a good idea to give your body a rest.
Activities like intense biking, running, weight lifting and strenuous workouts may have to be put on the back burner while your system adapts to new fuel sources.
While these types of exercise should be avoided if you are experiencing the keto flu, light activities like walking, yoga or leisurely biking may improve symptoms.
Replacing dietary electrolytes may help reduce keto-flu symptoms.
When following a ketogenic diet, levels of insulin, an important hormone that helps the body absorb glucose from the bloodstream, decrease.
When insulin levels decrease, the kidneys release excess sodium from the body (9Trusted Source).
What’s more, the keto diet restricts many foods that are high in potassium, including fruits, beans and starchy vegetables.
Getting adequate amounts of these important nutrients is an excellent way to power through the adaptation period of the diet.
Salting food to taste and including potassium-rich, keto-friendly foods like green leafy vegetables and avocados are an excellent way to ensure you are maintaining a healthy balance of electrolytes.
Get Adequate Sleep
Fatigue and irritability are common complaints of people who are adapting to a ketogenic diet.
If you are having a difficult time falling or staying asleep, try one of the following tips:
- Reduce caffeine intake: Caffeine is a stimulant that may negatively impact sleep. If you drink caffeinated beverages, only do so in the morning so your sleep is not affected (13Trusted Source).
- Cut out ambient light: Shut off cell phones, computers and televisions in the bedroom to create a dark environment and promote restful sleep (14Trusted Source).
- Take a bath: Adding Epsom salt or lavender essential oil to your bath is a relaxing way to wind down and get ready for sleep (15Trusted Source).
- Get up early: Waking at the same time every day and avoiding oversleeping may help normalize your sleep patterns and improve sleep quality over time (16Trusted Source).
Make Sure You Are Eating Enough Fat (and Carbs)
Transitioning to a very low-carb diet can cause you to crave foods that are restricted on the ketogenic diet, such as cookies, bread, pasta and bagels.
However, eating enough fat, the primary fuel source on the ketogenic diet, will help reduce cravings and keep you feeling satisfied.
In fact, research shows that low-carb diets help reduce cravings for sweets and high-carb foods (17Trusted Source).
Those having a difficult time adapting to the ketogenic diet may have to eliminate carbohydrates gradually, rather than all at once.
Slowly cutting back on carbs, while increasing fat and protein in your diet, may help make the transition smoother and decrease keto-flu symptoms.
Summary You can combat the keto flu by staying hydrated, replacing electrolytes, getting plenty of sleep, avoiding strenuous activities, eating enough fat and cutting out carbs slowly over time.
Coming OFF the Keto Diet
Please pay attention to the next section, as it is important to come off the Keto diet effectively, otherwise you may suffer Keto Flu like symptoms.
How do you maintain Keto weight loss?
Adding more protein-rich foods, like edamame, and low-carb fruits, such
as berries, can help you keep off the weight after the keto
3 Expert Tips for Easing off of the Keto Diet
- Gradually Increase How Many Carbs You Eat. …
- Find Your Desired Carb Range. …
- Add More Protein to Your Plate.