What Do You Eat
Because the keto diet has such a high fat requirement, followers must eat fat at each meal. In a daily 2,000-calorie diet, that might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs.
Some healthy unsaturated fats are allowed on the keto diet like nuts , seeds, avocados, tofu, and olive oil. But saturated fats from oils , lard, butter, and cocoa butter are encouraged in high amounts.
Protein is part of the keto diet, but it doesn’t typically discriminate between lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon.
What about fruits and vegetables? All fruits are rich in carbs, but you can have certain fruits in small portions. Vegetables are restricted to leafy greens , cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. A cup of chopped broccoli has about six carbs.
How Long Does It Take To Get Into Ketosis
If you eat between 20 and 50 grams of carbohydrates each day, it will usually take you two to four days to enter ketosis. However, the time it takes to enter this state varies based on several factors. It may take you a week or longer to get into ketosis. Factors that may influence how long it takes you to achieve this state include your:
If you eat a high-carb diet before starting a keto diet, it may take you longer to reach ketosis than someone who consumes a low-carb diet. Thats because your body needs to exhaust its glucose stores first.
You may be able to get into ketosis faster with intermittent fasting. The most common method of intermittent fasting involves eating all of your food within eight hours. Then, you fast for the remaining 16 hours of a 24-hour period.
How To Avoid Negative Ketosis Side Effects
You may notice that most of the negative side effects of the ketogenic diet happen during your initial transition into ketosis. Changing into a new metabolic state is a big shift for your body.
The first week or two of keto can be difficult for some people. Fortunately, the downsides are temporary virtually all of them go away once your metabolism comfortably switches over to burning fat for fuel.
Additionally, most of the common ketosis side effects can be helped or eliminated by:
- Drinking more water
- Increasing your salt intake
- Making sure youre eating enough fat
If youre still experiencing side effects after your switch into ketosis, a keto diet may not be a good fit for you. Consider increasing your carbohydrate intake with an alternate meal plan, like the cyclical keto diet or the targeted keto diet.
The negative side effects of keto are usually minimal and temporary. Most people find they pass after a few days a fair trade-off for the many benefits of a ketogenic diet.
Want to give keto a try? Our complete beginners guide to keto has everything you need to start a keto diet today.
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How To Minimize Potential Side Effects
Heres how to minimize the potential side effects of ketosis:
- Drink plenty of water. Consume at least 68 ounces of water a day. A significant amount of weight lost in ketosis is water, especially in the beginning.
- Get enough salt. The body excretes sodium in large amounts when carb intake is low. Ask your doctor if you should be adding salt to your food.
- Increase mineral intake.Foods high in magnesium and potassium may help relieve leg cramps.
- Avoid intense exercise. Stick to moderate levels of exercise in the first week or two.
- Try a low carb diet first. This might help you reduce your carbs to a moderate amount before moving onto a ketogenic diet.
- Eat fiber. A low carb diet is not a no-carb one. Ketosis typically starts when your carb intake is less than 50 grams a day. Eat fiber-rich foods like nuts, seeds, berries, and low carb veggies (
Increased Energy Levels And Mental Clarity
Once youve transitioned into ketosis, you may experience a significant increase in your energy levels. Ketones are a superb fuel source for your mitochondria, the powerhouses of your cells. Your brain in particular thrives on ketones.
A lot of people who switch to keto report better mental clarity and more even, sustained energy throughout the day.
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Keto Diet Side Effect #1: Keto Rash
Keto rash is a type of dermatitis that some people experience when they go keto. Its characterized by itchy, red-hued papules that show up mostly on the upper back and chest. Experts believe that keto rash can be caused by intolerance to histamine-rich keto foods or issues with blood sugar regulation.
What Is The Ketosis Diet
The ketogenic diet changes the way your body uses food. Typically, carbohydrates in your diet provide most of the fuel your body needs. The keto diet reduces the number of carbs you eat and teaches your body to burn fat for fuel instead.
The keto diet is high in fat, moderate in protein and low in carbohydrates. The standard keto diet consists of 70% to 80% fats, 10% to 20% proteins and 5% to 10% carbohydrates.
Many nutrient-rich foods contain high amounts of carbohydrates. This includes whole grains, fruits and vegetables. Carbs from all sources are restricted on the keto diet. So youll have to cut out all bread, cereal and other grains and make serious cuts to your fruit and vegetable intake. The types of foods that provide fat for the keto diet include:
- Meats and fish.
- Oils such as olive oil and canola oil.
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You’re Less Hungry During The Day
Protein is incredibly filling, and because youre increasing your protein consumption on the keto diet, youre bound to feel more satiated during the day. But beyond that, the ketogenic diet can also play a role in suppressing appetite, says Hertzler.
The elevated production of ketones is thought to suppress the appetite centers in the brain, he says.
Most Common Side Effects
#1. The Keto Flu
The Keto Flu is a set of flu-like symptoms that typically occurs in the first week of going Keto. The symptoms can include fatigue, nausea, headache, and irritability. More on this below.
#2. Sugar Cravings
Its common for those going Keto to have intense cravings for sugary snacks in the beginning. These cravings are normal and are a result of your body getting less sugar than it is used to. You can think of this as a form of withdrawal symptom.
But dont worry! These cravings will diminish and disappear altogether as you become Keto-adapted.
To help you make it through this early phase, see our article on Keto-friendly sweeteners and treats!
#3. Decreases in Strength and Athletic Performance
Your muscles need quick access to energy when exercising. That energy comes from stored glycogen and the phosphocreatine system. When you are starting the Keto Diet, you may experience a decrease in athletic performance. However, research has demonstrated that Keto-adapted athletes perform just as well as those on a carbohydrate-based diet.
If you are very athletic, or interested in building significant muscle mass, check out our article about the targeted or cyclical Keto Diet. These modified Keto Diets may be a better option for those participating in higher-level training programs or bodybuilding.
#4. Trouble Sleeping
So even if you are sleeping less, the quality of sleep, and your fatigue level throughout the day, could actually improve.
#5. Increased Urination
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The 16 Most Common Keto Side Effects And Remedies
Hey guys, in this article I’m going to cover some of the most common keto side effects and remedies. Maybe you feel like you’ve got the “keto flu,” or maybe you just don’t feel 100%. Well, you’re in the right place.
There are a number of reasons why a keto diet could be causing adverse side effects. After all, a keto diet switches your body from burning sugar for energy to burning fat. This is a process that your body is not used to. You have to allow your body some time to acclimate to your new diet.
When you first switch up your diet, you may become deficient in certain nutrients. Often times, this happens when you aren’t eating a wide range of keto-friendly foods. If you jumped into keto too quickly, your body won’t have time to get used to these changes and this can give you a bad case of the keto flu.
Before we talk about the most common keto side effects and remedies, I’m going to cover the basics of the keto diet and ketosis, so you better-understand these keto flu side effects.
How To Reduce Keto Hunger Pangs
The solution for reducing hunger is simple and intuitive: eat more fat!
Many keto-eaters report that butter and tallow are especially satiating. Regardless of what fat sources you choose, dont skimp on the fat.
Exercise can also help force your body into a fat-burning ketogenic state more quickly. Low impact movement can be especially beneficial during the transition period, these include:
If youre still experiencing elevated hunger levels after several weeks on keto, consider talking to your doctor about supplementing with carnitine to boost your bodys fat metabolism.
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Will Keto Pills Work Without Dieting
Ketone supplements are claimed to put your body into ketosis without having to follow a ketogenic diet. One study found that exogenous ketone supplements may decrease appetite for over four hours when taken in a fasted state, but other research suggests that they may hinder weight loss efforts.
How long does it take keto pills to work?
Do Keto Pills Work? The idea is that these supplements can assist you in getting into ketosis faster it typically takes from about two days to more than a week to reach that fat-burning state. And once youre in ketosis, a supplement could help you stay there.
Keto Could Cause Your Blood Sodium To Dip
When you start the keto diet, you lose sodium and other electrolytes in the urine due to reductions in insulin, says Yawitz. This is a major contributor to symptoms of keto flu. So its important to replenish sodium through the diet, especially if you exercise or sweat a lot. This can help ward off more serious side effects that are seen with long-term sodium deficiencies, says Yawitz. These include lethargy and confusion and in extreme cases, seizures, coma, and death, according to the Mayo Clinic.
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You Can Start Feeling Sick
Keto can have a few unfortunate side effects, one of which is known as the Keto Flu. Symptoms typically pop up in the first few days as your body gets accustomed to eating fewer carbs. Common complaints include headaches, nausea, fogginess, muscle cramping, and fatigue.
You can expect these symptoms to last about a week, but there are ways to ease the pain. Staying hydrated and getting enough sleep will help with fatigue and muscle cramps.
You Might Not Be Able To Poop
If youre not mindful of getting enough fiber and other nutrients, you might experience some digestive discomfort during the keto diet. Keto dieters often cite constipation as a common experience, which is due to lower fiber intake, Hertzler says. Try adding a low-carb fiber supplement to ease symptoms, he suggests.
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Solutions: How To Feel Better As You Adapt To Ketosis
To EASE the adaptation process, make sure to drink PLENTY of water , add salt to your meals, and include lots of non-starchy vegetablesevery day.
Your body wont retain water and electrolytes the same way it does when youre eating a carbohydrate-based diet. In fact, the symptoms of low sodium and other electrolytes are very similar to the symptoms of the Keto Flu. Therefore, its reasonable to think that these two things are related, and you need to be more mindful about replenishing these vital elements of health through drinking more water, adding salt to your meals, and eating plenty of nutrient-dense veggies.
The symptoms may also be related to lower than normal blood sugar levels early on. You might think of this as a kind of a withdrawal period. Your body will quickly adapt, and your blood sugar should remain within a healthy range as long as you are eating enough throughout the day. Your body is crafty and can make the glucose it needs from non-carbohydrate sources.
These Side Effects Can Be Completely Mitigated with Time and a Properly Formulated Ketogenic Diet
While some of these side effects may discourage you… dont let them!
As long as you give your body some time to adjust to the Ketogenic diet, take the proper steps to keep your stress levels low, and maintain a proper electrolyte and mineral balance, you can greatly reduce — or completely eliminate — these Keto side effects.
Bad Breath The Smelly Side Effect Of Ketosis
When you achieve your goal of burning fat for fuel, your body will produce acetone the main cause of bad breath on a low-carbohydrate diet.
Acetone is a by-product of ketosis, and it can leak out of your breath and sweat when you first get into ketosis. How bad you smell, however, depends on how your body handles the by-products of fat burning.
Some of us may never get bad breath from being in ketosis, while others will take weeks to adjust. For those who have bad breath, it is best to mask it with herbal mint sprays and gum , adequate fluid and salt intake, and good oral hygiene.
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Do I Need To Drink Water With Lifeline Keto Gummies To Get The Benefits They Offer
Generally, most people don’t need to drink water with Lifeline Keto Gummies as they are a keto supplement. However, if you have kidney problems or any other health issues, consult your doctor before using them. The ingredients in Lifeline Keto Gummies include Acetic Acid and Citric Acid which may cause side effects like stomach aches, diarrhea, nausea and vomiting. Some of the reviews on Amazon suggest that some people experienced allergic reactions after ingesting the gummies.
How To Improve Exercise On The Keto Diet
First, stick with moderate-intensity exercise for the first 1-2 weeks of your keto diet. Be sure to drink plenty of water, liberally salt your foods, and consider supplementing with magnesium.
The timing of your keto transition matters, too. Competitive athletes may do best by beginning their keto diet in the offseason or preseason to give their bodies time to adjust.
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The Takeaway For Women
Sometimes a ketogenic diet can lead to menstrual cycle irregularities. If you are experiencing this, its better to increase carbohydrate consumption until you are experiencing normal cycles. A pregnant woman and her child may benefit from a slightly higher carbohydrate intake. A minimum carbohydrate consumption of 175 grams per day is suggested for healthy child development during pregnancy.
P.S. Have a look at the Keto Academy, our foolproof 30-day keto meal planner. It has all the tools, information, and recipes needed for you to succeed.
+ The food will always fit to your macros and cooking preferences!
Ketogenic Diets And Chronic Disease: Weighing The Benefits Against The Risks
- 1Physicians Committee for Responsible Medicine, Washington, DC, United States
- 2Brenda Davis Nutrition Consulting, Kelowna, BC, Canada
- 3Department of Medicine, New York University Grossman School of Medicine, New York, NY, United States
- 4Department of Medicine, New York City Health + Hospitals/Bellevue, New York, NY, United States
- 5College of Liberal and Professional Studies, University of Pennsylvania, Philadelphia, PA, United States
- 6School of Public Health, Loma Linda University, Loma Linda, CA, United States
- 7Adjunct Faculty, Department of Medicine, George Washington University School of Medicine and Health Sciences, Washington, DC, United States
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How To Improve Alcohol Tolerance On Keto
Since B vitamins are depleted during alcohol metabolism, supplementing with antioxidants and B vitamins may allow you to enjoy alcohol hangover-free.
The increased severity of hangovers is likely a result of dehydration due to electrolyte imbalances.
When youre in ketosis you flush more fluids. To avoid hangovers, alternate your alcohol with drinking more water. You may also want to supplement with magnesium and potassium.
How To Prevent Gout
Gouts root cause may be buildups of toxins within the gut, not uric acid itself. In which case, a keto diet high in antibacterial fatty acids and low in fiber and antinutrients would actually be very helpful. Talk to your doctor if gout is an ongoing concern.
If you dont have any history of gout, its very unlikely that you should have any concerns.
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Helps Combat Brain Disorders
Because some regions of your brain can only burn sugar, it requires glucose. If you dont eat carbohydrates, your liver creates glucose from protein. A significant part of your brain can burn ketones produced during fasting or low glucose intake. This diet can help youngsters with epilepsy in many circumstances.
In one trial, almost half of the children on a ketogenic diet saw a 50 per cent reduction in the number of seizures they had, and 16 per cent went seizure-free. Other brain disorders, such as Alzheimers and Parkinsons, are currently being researched using very low-carb and ketogenic diets.
Not Satisfied After Eating
If you’re on a low-carb diet or a keto diet and you still feel hungry after eating a meal, you need to eat more fat. When your body adapts to ketosis, and you actually start healing Fat Storing Hormone resistance, the need for fat goes down because your body is running on your own fat. But, when you’re first starting out, you won’t feel as satisfied. The solution is to increase the fat. You can also try having some apple cider vinegar. Apple cider vinegar will help reduce your appetite and make you feel full for longer. This can also help a lot with weight loss.
Get more healthy fat in your diet and try suppressing hunger with apple cider vinegar.
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