11 Health Benefits of The Keto and Low-Carb Diet

11 Health Benefits of The Keto and Low-Carb Diet

The benefits of (keto) have recently gained increasing interest from everyone, and it’s easy to see why. This low-carb approach is for fast weight loss. But losing a few pounds isn’t the only benefit of following the keto diet. There are some other benefits, not related to weight loss, that you can expect on the … Lire plus

Keto Dangers You Should Know About It

keto dangers you should know about it

The dangers of keto are multiple. Everyone should know about it.

The ketogenic diet has gained popularity attention and is a low-carb, moderate-protein, high-fat diet commonly used for weight loss.

Reducing carbohydrate intake and increasing fat intake can lead to ketosis, which is a metabolic state in which your body relies primarily on fats for the body energy instead of carbohydrates.

However, should you also be aware of the dangers of the keto diet? The answer is yes, here are 7 keto dangers you should know before you start.

Did you know?

The ketogenic diet uses burning body fat to help people lose weight quickly and drastically within 10 days, but health experts believe it is an unhealthy way to lose weight and have some harm.

The body loses a lot of vitamins, minerals, etc., which are essential for the health and safety of the body.

7 Keto Dangers to Keep in Mind

Although the potential benefits of the ketogenic diet are impressive, there are some side effects, and we will mention the harms of the keto diet as follows:

#1 May Lead To The Keto Flu

The carbohydrate intake on the keto diet is usually limited to less than 50 grams per day, which can lead shock to your body after this change.

Your body usually depletes its carbohydrate stores and switches to using ketones and fats as fuel. As you start this new eating pattern, you may experience flu-like symptoms.

These symptoms include headaches, fatigue, dizziness, nausea, and constipation and more — due partly to dehydration and electrolyte imbalances, all of this occurs as a result of the body adapting to ketosis.

While many people who experience flu symptoms, within a few weeks, notice that they improve, it is essential to watch for these symptoms throughout the diet, stay hydrated, and eat foods high in sodium, potassium, and other electrolytes.

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#2 May Stress Your Kidneys

High-fat animal foods, such as eggs, meat and cheese, are a staple of the keto diet because they do not contain carbohydrates.

Knowing this, if you eat a lot of these foods, you may be at increased risk of some types of dangerous kidney stones.

That has multiple reasons, as eating high amounts of animal foods can acidify the blood and urine, leading to increased excretion of calcium in the urine.

Several studies also indicate that the keto diet reduces the amount of citrate excreted in the urine.

Given that citrate can tie to calcium and prevent the formation of kidney stones, decreased degrees of it might likewise raise your danger of creating them.

Additionally, humans with persistent kidney disease (CKD) have to keep away from keto, as weakened kidneys can be not able to cast off the acid buildup to your blood that consequences from those animal foods.

That can lead to a state of acidosis, that may get worse the development of CKD.

In this case, protein restriction may lead to malnutrition, so people with CKD need to be careful.

The ketogenic diet is also known to be moderate to high in protein.

#3 May cause digestive problems and changes in gut bacteria

Since the keto diet restricts carbohydrates, it can difficult to meet all of your daily fibre needs.

The most important sources rich in fibre, such as high-carb fruits, starchy vegetables, whole grains and beans, are eliminated on the keto diet because they provide too many carbs.

Knowing the ketogenic diet can lead to digestive discomfort and constipation.

Additionally, fibre is essential for a healthy gut. Having a healthy gut in the body may help boost the immune system, improve mental health, and reduce inflammation.

A low carb diet that’s lacking in fibre, such as keto, may negatively affect your gut bacteria — although current research on this subject is different.

Some keto-friendly foods that are high in fibre include flax seeds, chia seeds, coconut, broccoli, cauliflower, and leafy greens.

#4 May Lead To A Deficiency Of Some Nutrients

Because the keto diet restricts some foods, such as nutrient-rich fruits, whole grains and legumes, it may fail to provide the recommended amounts of some vitamins and minerals.

In particular, some studies and research indicate that the keto diet does not provide enough calcium, vitamin D, magnesium, and phosphorous. [Strong Evidence] 

The keto diet contains low amounts of fruits, vegetables, grains and legumes without which the person following this diet loses fibre and some vitamins, minerals and phytochemicals that only come from these foods, in addition to eating large amounts of unhealthy fats.

All this may have side effects on his health in the long term, such as osteoporosis and an increased risk of chronic disease.

Notably, guidelines for physicians who deal with people following a low-calorie diet for weight loss.

Typically recommend potassium, sodium, magnesium, calcium, omega-3 fatty acids, psyllium fibre, and vitamins B, C, and E.

A diet rich in healthy foods low in carbohydrates should provide such as avocados, and non-starchy vegetables, nuts, as these foods provide more nutrients than processed meats and keto treats.

#5 May Cause Dangerously Low Blood Sugar

Low-carb diets like ketogenic, have been shown to help manage blood sugar levels in people with diabetes.

In particular, several studies suggest that keto may help lower levels of haemoglobin A1c, a measure of average blood sugar.

However, some people with type 1 diabetes, in particular, maybe at high risk for episodes of hypoglycemia, which are characterized by confusion, tremors, fatigue and sweating.

Hypoglycemia can lead to coma and sudden death if left untreated.

People with type 1 diabetes usually have very low blood sugar, especially if they take too much insulin and do not consume enough carbohydrates.

Also, this can happen with people with type 2 diabetes who take insulin medications.

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#6 Reduced Muscle Mass and Metabolism

The weight changes associated with the ketogenic diet may also be a result of losing muscle mass, especially if a person consumes much more fat than protein.

In this case, muscles burn more calories than fat, which will negatively affect your metabolism, this can have lasting effects on your metabolism rate and weight in the long term.

#7 Increased your risk of chronic diseases and Sudden Death

Among the dangers of keto, is that you have chronic diseases, such as cancer and cardiovascular disease.

Some study suggests that high fat, low carb diets that focus on animal foods may lead to poor health outcomes, while diets that emphasize vegetable sources of fats and proteins provide benefits for a healthy body.

Research has also proven that low-carb diets have contributed to a higher death rate from heart disease and cancer.

Yet, more substantial studies and research are needed.

* Other damage and side effects, We mention the following:

  • Fatigue and tiredness
  • Constipation
  • Bad breath
  • Irregular menstruation
  • Decreased bone density
  • Trouble sleeping

Final recommendations:

Before trying the keto diet, we recommend that you consult your doctor first to avoid the keto dangers. Regardless of pre-existing health concerns.

Don’t forget to consult a registered nutritionist (find one at EatRight.org). To help you create a plan for your daily meals correctly.

Whereas, some people should avoid the keto diet, especially people with kidney disease, heart disease, and type 1 or type 2 diabetes.

Type 2 Diabetes: Is The Ketogenic Diet Safe For You

Type 2 Diabetes - Is The Ketogenic Diet Safe For You

If you have type 2 diabetes, talking about your diet can be a daily conversation.

Our goal is to help you feel satisfied while making the right changes for you. We know that what we eat affects blood sugar.

And the ketogenic diet has been the subject of a lot of press in recent years. Is the ketogenic diet the right plan to follow if you have type 2 diabetes

Did you know?

Several studies and search, yet not all, show that the ketogenic diet more assists individuals with losing more weight than other diets and help people with diabetes (type 1 or type 2 more common ) to better blood sugar control.

What is the diet?

With many weight loss programs, the word “diet” tends to be used to describe low-calorie foods or programs that help you lose weight.

However, this word has another meaning. The term “diet” also refers to the foods and beverages that a person consumes daily.

Dieting is more than meal plans. It’s about the connection with diet and the body’s nutrition. It is about your relationship with food, body image, family, nature and our food communities.

These factors are important when we talk about diet and type 2 diabetes.

What is the ketogenic or keto diet?

A keto diet is a low-carb, high-fat diet. is recommended to eat:

foods high in protein, like meat, poultry, seafood, dairy products, nuts and seeds.

It also includes non-starchy vegetables like Brussels sprouts, cauliflower, squash.

The diet limits foods high in carbohydrates, including grains, root vegetables, fruits, and sugar.

Have been used ago the 1920s to treat epilepsy in young children.

The word ketogenic means that the body produces ketones. Ketones are a type of acid that your body makes when you do not have sufficient insulin in your body to use glucose for energy.

however, your body uses fat for energy and produces ketones.

The main goal of the diet is ketosis, which is when your body uses fat for energy instead of carbohydrates.

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How many carbs are you eating on the keto diet?

Typically, a low-carb diet consists of eating between 100 and 150 grams of carbohydrate per day.

The keto diet is even lower because the goal is to get into ketosis. Most people go into ketosis if they eat 50 grams or less of carbohydrates per day.

* Let’s give you an idea of 50 grams of carbohydrates:

  • 2 slices of bread represent 45 g of carbohydrate
  • 1 medium-sized banana contains 24 g of carbohydrate
  • 1/2 cup of brown rice contains about 24g of carbohydrate
  • 1 cup of pasta contains 50 g of carbohydrate

What Does The Science Say about keto?

There are many different opinions about some of the benefits of the keto diet, as a group of people confirmed that it was effective with them well in losing weight faster and controlling blood sugar.

However, these are only individual findings and published research remains limited.
But the long-term results are uncertain, and more research is needed.

One study showed that lowering carbs can lead people to become less tolerant of glucose and develop diabetes.

Another study focused on life expectancy when someone is on a low-carb or high-carb diet.

Researchers have shown that eating an extremely high-carbohydrate diet was associated with a higher risk of death.

Dieting low in carbohydrates can also affect your risk of developing cancer.

Researchers studied the eating habits of 471,495 Europeans over 22 years.

They found that most people who ate fewer fresh fruits, vegetables, legumes and nuts were more likely to develop cancer.

Very few studies have been carried out in humans, apart from the prevention of seizures.

Because ketosis is a difficult state to maintain, the studies that have been conducted are limited to a small number of groups or have a high dropout rate.

Many researchers are interested in how the keto diet can be used for diabetes.

In the future, we expect that we will witness more peer-reviewed studies and scientific research on the keto diet on diabetes shortly.

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Can you follow the keto diet for the long term?

It’s not easy to eat only 50g of carbohydrates per day. It’s a lifestyle change that often affects those who eat with you.

And you can’t take days off when trying to stay in ketosis.

Without large, peer-reviewed clinical trials, many of the diet’s benefits are based on individual results.

Is the keto diet safe for all people with type 2 diabetes?

In multiple cases, This diet is not suggested for you if you have kidney disease.

You should also be careful with the keto diet if you have a high risk or a history of heart disease.

Many cardiologists are still debating the long-term effect of low-carb diets on heart health.

Nutritionists do not recommend the keto diet if you have an eating disorder or a history of an eating disorder.

Restricting your diet can exacerbate many problems and lead to overeating or other excessive behaviours.

It also doesn’t allow you to follow the principles of mindful eating or intuitive eating.

Those with medical conditions affected by fat intake, such as pancreatitis, should avoid following the keto diet.

If you are considering the keto diet, we recommend that you talk to your doctor and healthcare team.

Make changes to your diet

Many nutritionists believe that eating a balanced diet with smart and regular goals can help you manage blood sugar and stabilize your weight.

We also know that there isn’t a better diet that is right for everyone with type 2 diabetes.

When deciding what important changes you want to make to your meals, consider asking yourself the following questions:

  • Can I stick to this new diet for the long term?
  • Does this diet include a variety of foods?
  • Will this eating plan help me develop a healthy relationship with food for the better?
  • What do my doctor and healthcare team recommend?

Important clarification: Please tell your doctor about all the changes you make to your diet or lifestyle and discuss it with him. If you have any questions or concerns about your medical condition, please contact your doctor.

The information provided on greatfoodforall.com is correct to the best of our knowledge, but it does not constitute medical advice and is not intended to substitute for a healthcare professional’s advice.

Final recommendations:

The ketogenic diet is widely recognized as being one of the most controversial and popular Among the public and researchers alike.

Perhaps the reason for this is that it is an unfamiliar diet that is not in line with common diets.

It would also push the body to an unusual extreme. Given that it is a relatively recent idea, current research on it is still in its early stages.

Note, that all diets try to exclude healthy foods that cannot be suggested to the general public, and even for people with obesity or diabetes, results are likely to be variable.

Genetics, the degree of insulin resistance, and many other factors may play a role.

If you’re trying to lose, say 20 or 40 pounds, the diet can help you lose them quickly, but like any diet, the weight will likely come back when you return to your old way of eating.

Ideally, once you’ve achieved your weight loss goals, you should switch to a healthy eating pattern that you can maintain for the long term, the high blood pressure DASH diet, or any plant-based diet low in the blood. added sugar and refined grains.

If you are diabetic or obese and need to lose 50 to 100 pounds or more, you should only undertake a ketogenic diet under medical supervision in order to do so safely and effectively.

This may require training; With medical advice, especially when combined with diabetes medication.

The diet may lower blood sugar levels excessively (hypoglycemia), so medications may need to be adjusted. Antihypertensive doses may also need to be modified.

Low-Carb vs Keto: Which One Is Better For You

Low-Carb vs Keto: Which One Is Better For You

Low-Carb Vs. Keto: What’s The Difference?

We recently received a bunch of questions about the difference between a ketogenic diet and a high-fat and low-carb diet.

Like what is the difference between them? Is one better than the other? Which one should you do?

Good questions. Keto and low carb are indeed different, and like most foods, one isn’t better than the other.

Which one in between should you choose (if you want to go low carb at all) depends on your goals.

Let’s take a look, where we’ll compare the most important general differences between keto and lower carbs, the health benefits and limitations of each, and when you might want to try one versus the other.

Did you know?

The ketogenic diet and a low-carb diet revolve around the same basic idea – reducing carbs for weight loss and improving health. Both diets are popular.
Both have been scientifically researched and share many pros and cons.

The Basics of a Ketogenic (Keto) Diet

The ketogenic (keto) diet corresponds to the definition of a diet low in carbohydrates and high in fat.

The ketogenic diet has a fairly strict structure, where the person must consume 70% of their daily calories as fat, 20% as protein and 10% as carbohydrates.

Ten per cent of everything, especially carbohydrates, is not much. And some people go even further, to 70% fat, 25% protein, 5% carbohydrates.

The keto diet was first introduced by doctors in the 1920s to treat epilepsy, but it has since become popular for weight loss diet.

Because it is low in carbohydrates, people lose weight quickly, that’s why it has become so tempting to try it.

The ketogenic diet can also help control blood glucose levels and improve certain neurological conditions. But the long-term effects of the diet are unknown.

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* Let’s summarize the essence of the ketogenic diet:

  • Get 5-10% of your calories from carbohydrates (usually much less than 50 grams of net carbohydrates per day).
  • 15-25% protein (moderate protein, though you may additionally choose to amplify your protein consumption if you are an athlete)
  • 65-80% fats (or eat fats solely till you are full)

For most people, these macros will lead you to ketosis – a situation the place you burn fats as fuel.

The Basics of a Low-Carb Diet

There is no specific meaning of a low-carb, high-fat diet. A low carbohydrate diet is a keto diet, but with a slightly higher carbohydrate intake – perhaps 75 to 150 g of carbohydrate per day.

Low carbohydrate diets are generally not low enough carbohydrates to keep you in ketotic condition.

It is normal to go into a mild ketosis state among suppers and emerge from it after eating carbohydrates.

It is often unlikely that you will achieve full ketosis on a low carbohydrate diet, except perhaps at certain times (during sleep, after intensive training or while fasting, for example). Ketone diets often do not contain as much protein as low carbohydrate diets.

However, this is not a bad thing. You can feel better by eating carbohydrates. Or maybe you only don’t like the rigour of the keto diet – you need to monitor your carbohydrate intake day after day.

What’s The Nutrient Breakdown?

There are three macronutrients that you should know about, such as carbohydrates, protein, and fats.

When you reduce your carbohydrate intake, you are replacing those carbohydrate calories with another macronutrient, usually fat.

This may lead to a diet low in carbohydrates, moderate in protein, and high in fat.

For example, if someone is on a low-carb diet with 30% of calories from carbohydrates.

And the recommended 10-20% protein, that means that about 50-60% of their calories will come from fat.

The breakdown of macros in the keto diet is around 80% of calories from fat. And 15-20% from protein, and less than 5% from carbohydrates.

Compare that with the Dietary Guidelines recommendation of 25-35% calories from fat, 10-30% protein, and 45-65% carbohydrate.

How Does Each Diet Work?

Usually, the body prefers to use glucose – a carbohydrate – to get the necessary energy.

When carbohydrate intake is low (<50 grams), and glucose is not available to get energy, the body makes glucose from other sources. This is called gluconeogenesis.

When the carbohydrate intake is even lower than this, as in the keto diet, and the body cannot produce enough glucose for its needs, the body enters a metabolic state called ketosis where it breaks down fat for energy. into ketone bodies. 

Once you reach ketosis, the body will use most of the cells will use the ketones created by ketosis for energy until you start eating carbohydrates again.

low-Carb vs Keto: Which Is Best For You?

Both a low-carb diet and keto diet can help you lose weight.

That mainly depends on your goals and preferences, your daily lifestyle. Some people can do better on keto.

Others may do better with low carbs. It’s worth mentioning that both diets focus on healthy fats, lots of vegetables (especially high-fat vegetables like avocado), and keeping total carbohydrates relatively low.

Both are low carbohydrate diets, which means they can both help with high blood pressure, heart disease, and type 2 diabetes, weight loss.

But depending on your goals, keto or low carb may be better for you.

* Both are better for losing weight

A low carb diet and a keto diet can help you lose weight. When you eat carbohydrates, the hormone insulin is released to bring glucose into your cells for energy.

The extra glucose is stored as glycogen, but if there is glucose left after that, insulin stores the rest as fat.

When you cut back on carbohydrates, less insulin is released so the body can be in fat-burning mode instead of fat storage mode.

You will likely end up reducing your calorie intake because the foods you can eat are limited.

But many things can help you lose weight quickly. The question is, what diet can you eat in the long term? While you can lose weight on the low-carb or keto diet, if you can’t eat this way forever, you won’t maintain your weight forever.

Research also supports it. Countless studies have attempted to determine whether low carbohydrate or fat is better for weight loss.

Most come to the same conclusion: Low-carb diets may lead to faster weight loss in the short term, but after one to two years of follow-up, the results of weight loss are the same for diets with less weight. Low in carbs and low in fat.

#1 – Keto Is Great For:

Stable energy and blood sugar. We’ll ask you to
Is your energy low, especially after two hours of eating? Our first suggestion would be to minimize your high intake of sugar as it is often the easiest option for you.

If you are monitoring blood sugar levels and still feel energetic and feeling tired/hungry, you may be particularly vulnerable to hyperglycemia/insulin. In this case, keto can help you.

Even though carbohydrate consumption affects blood sugar and insulin levels, fat intake does not.

Reducing carbohydrates can help maintain blood sugar balance, giving you steady energy levels throughout the day.

Decreasing inflammation. Some studies have shown that keto reduces inflammation, possibly thanks to a keto metabolite called beta-hydroxybutyrate. [Strong Evidence] 

Keto appears to be particularly beneficial for hepatitis.

Endurance Athletes. Keto is not always ideal for CrossFitters or powerlifters.

Several recent studies have shown that it works well for endurance athletes and may give them a slight advantage over burning carbohydrates.

#2 – Low-Carb Is Great For:

Non-endurance athletes. Many people find that they need more carbs to avoid inconvenience.

If you lift, sprint, or do any other type of intense training several times a week and feel like your performance is slowing down, you may want to add quality carbs to your diet.

Usually, you may also want to increase your protein intake.

Stable energy and blood sugar. Like keto, low carbs will go a long way in balancing your blood sugar levels, especially if you are eating complex carbohydrates instead of simple carbs.

Several people find that they get stable energy from low carbs, and they do not need to go full keto.

Be more relaxed with your diet. Maybe you just like carbs now and then, and you didn’t want to cut eat some foods like (sweet potatoes) Or move away from your usual diet.

Keto forces you to diligently avoid carbs (if you slip and eat carbs, you will need to return to full ketosis, which takes several days).

Lower carbs give you the space to be more relaxed, especially with the foods you eat, which may work better for you in the long term.

Low Carb vs. Keto – Who Is The Easiest Diet To Follow

It’s about having a frank conversation with yourself and figuring out what level of restriction is viable for you in a long time.

For many people, a ketogenic protocol becomes such a seamless part of life that people eat intuitively and are no longer obsessed with meal planning and calorie counting.

However, others find the plan difficult due to excessive travel or a busy social calendar, that makes it even more difficult to control food options properly.

However, always confine mind that it’s possible to work at a scale,
which will make the program work well for your current needs and lifestyle.

You need not entirely conform to the keto; there is an element of diet style for everyone, which you would be wise to use to determine a lasting and enjoyable plan to support your specific health goals.

Here are some strategies which will make your results easier to realize and maintain on a low-carb, high-fat diet:

  • Remove all processed and unhealthy foods from your home and never repurchase them – you can find keto-friendly alternatives.
  • Stock your pantry and refrigerator with healthy foods to increase your chances of staying on track.
  • You should move on weekends or weekdays. Try to Increase your activity levels throughout the day (brisk walks, light stretching, bike rides).

Keto can be flexible, so don’t feel like you’re married to just one version of the lifestyle forever; let the lifestyle evolve and adapt to your ever-changing needs.

Final recommendations:

When it comes to assessing people’s overall health concerning low-carb foods, both eating plans should make sense.

When it comes to weight loss or more specifically fat loss, keto is more assured than a low-carb diet.

Did you know the fact that when you eat 100 grams of net carbs per day, that amount can kick you out of ketosis? So if you want to get leaner and healthier, you can also take an extra step and get into ketosis.

However, many people do well of following a standard low carb diet, in which the majority of carbohydrates come from vegetables and fruit.

But if you are thinking about your preferences, lifestyle and weight-loss goals, you should be able to find one diet or detail that suits your individual needs.

What is the ketogenic diet? Keto guide for beginners

What is the ketogenic diet

The Ketogenic Diet or Keto is a low-carb, high-fat diet that relies heavily on reducing carbohydrate intake and replacing fat with it.

Specialists believe that reducing carbohydrates puts the body in a metabolic state called ketosis, so the body becomes effective in burning fats, To get energy. It also turns fats into ketones in the liver, which provides power to the brain.

Ketogenic diets can drastically lower blood sugar and insulin levels, along with several other health benefits.

Did you know?

That the traditional American diet contains 45-65% of calories from foods rich in carbohydrates? That’s the reason why excess weight and related health problems can spread. Are You Guilty of Choosing a Diet Rich in Carbs? Or Are You Ready to Succeed and Try Something Different?

Traditional Use – History of the Ketogenic Diet

But before we get into how you can benefit from it, let’s give you a little history of the diet.

The Ketogenic Diet has been around for over 90 years. “ It was planned in 1924 by Dr. Russell Wilder at the Mayo Clinic“. It is traditionally used to treat epileptic seizures effectively, knowing that its use has declined in recent times after the spread of new anti-seizure drugs in the 1940s.

The ketogenic diet was later found to help treat epileptic seizures, often in cases where no other medication helped. Traditionally, the keto diet for epilepsy is about 75% fat, about 5% carbohydrate, and 20% protein.

It has been used successfully for a variety of medical conditions. Dropping off carbohydrates or sugar helps the body in many ways, including weight loss.

* The Keto Diet is effective for weight loss but has several other benefits for health.

  • Doctors usually recommend the ketogenic diet for children with epilepsy when their seizures do not respond to various seizure medications.
  • There is evidence from uncontrolled clinical trials and animal studies.
  • That the ketogenic diet can help with a wide range of neurodegenerative disorders, including:
    • Alzheimer’s disease
    • Parkinson’s disease
    • Multiple sclerosis
    • It can also help with head trauma and stroke (Source: ncbi.nlm.nih.gov)
  • Sugar can nourish cancer cells and make them multiply. Did you know that Eliminating sugar and carbs may be effective in reducing or fighting cancer?
  • Improve cardiovascular risk factors.
  • New Research Shows The Keto Diet May help treat Autism.
  • Recent studies over the past decade show that the ketogenic diet has many therapeutic effects for certain conditions, such as diabetes, acne, PCOS, neurological diseases, and improved disease risk factors respiratory. (Source: ncbi.nlm.nih.gov)

3 Types Of Ketogenic Diet: Which Is The Best For You

If you are new to the keto diet, it is perfect to follow the Standard Ketogenic Diet (SKD) for at least 2-3 weeks to see how your body responds after becoming adapted to fat. Once you’ve been in ketosis for a few weeks, you can try out different variations of the keto diet to see what works best for you.

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If you are trying to lose weight or living a sedentary lifestyle, the standard keto diet is a great plan to start. It is essentially the “real” ketogenic diet in that you won’t be eating a lot of carbs at all, typically 30 grams or less per day.


The Targeted Keto Diet allows for small meals that contain carbohydrates before or after training. That is a good keto diet variation to follow if you find that your physical performance blocks on the standard keto diet.

For most people, adding 30 to 40 grams of carbohydrate to their pre-workout or post-workout meal should be enough.

It’s important to reduce your fat intake when it comes to compensating for added carbohydrates. On days when you are not exercising, follow the SKD.


Sometimes referred to as the cycle keto diet, this type is considered one of the most advanced types of the Ketogenic diet, that incorporates cyclical carbohydrate replenishment. For example, you can follow the traditional/standard keto diet Monday through Friday, then eat a high-carb diet on the weekends.

However, it’s best to try a targeted keto diet before switching to the cyclic keto diet.  


There is no better diet for everyone, not even the keto diet. Whether you’re a die-hard carbophobe or new to the keto lifestyle, trying new dietary approaches is the only way to find out more about what works for you and what doesn’t.

If you choose to go on the keto diet, don’t be afraid to experiment with each type of the ketogenic diet and see how you feel. You have nothing to lose and everything to gain, so what are you waiting to get started? Make it happen!

Does the ketogenic diet work for everyone?

The keto diet only works for some people. And here’s why?

In some cases, Some people’s bodies may be a perfect fit for the foods that are eaten in any particular diet, whether it is the keto diet or any other diet, while there are others whose bodies can be the opposite of that.

People who suffer from hypoglycemia, for example, should not be on a diet. Blood sugar levels may become very low if they can faint or blackout.

The frail and the elderly are other examples where the diet may be too high because their organs may not respond positively to converting fats into a source of fuel quickly enough.

However, the keto diet can be very effective for others. It is particularly effective for people sensitive to carbohydrates, whether complex or simple.

These people are the kind of people who can skip a meal and not have the shakes or feel dizzy. Often healthy people need to lose weight.

Overweight people often respond very quickly to the keto diet. Their bodies turn sugars into fat faster than others. And once their body doesn’t get a lot of carbohydrates, their body is ready to transform their fat stores into a top-notch source of energy.

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Why is the keto diet good for you?


The ketogenic diet can help promote weight loss in several ways, including boosting metabolism and reducing appetite.

Ketogenic diets consist of a variety of nutrient-dense foods, that had a role in reducing hunger-stimulating hormones. For these reasons, following the keto diet can reduce appetite and thus promote weight loss.

In a 2013 meta-analysis of 13 randomized controlled trials, researchers found that people on a ketogenic diet lost 2 pounds (lbs) more than those on a low-fat diet over one year.

Likewise, another review of 11 studies found that people on a ketogenic diet lost 5 pounds more than those on a low-fat diet after 6months.


When a person is on the ketogenic diet, they must choose healthy foods. Some evidence shows that consuming healthy fats, such as avocados, instead of less healthy fats, such as pork rinds, may help improve heart health by lowering cholesterol.

A 2017 review of some animal and human studies of the ketogenic diet found that some people experienced significant drops in total cholesterol, and low-density lipoprotein (LDL) or bad cholesterol and triglycerides, as well an increased height in high-density lipoproteins, (HDL) or cholesterol.

High cholesterol levels can raise the risk of cardiovascular disease. The lowering effect of a keto diet on cholesterol can therefore lower a person’s risk of heart complications.

However, the review resolved that the positive effects of diet on heart health depend on the quality of the diet. Hence, it is important to eat balanced foods while following the keto diet.

High cholesterol levels can raise the risk of cardiovascular disease.


Acne has many different causes and can be related to diet and blood sugar levels in some people.

A diet high in carbohydrates can alter the balance of gut bacteria and cause blood sugar levels to rise and fall significantly, which can adversely affect skin health.

According to a 2012 study, which showed that a ketogenic diet high-fat and low-carb, has positive effects in reducing acne symptoms in some people.


Some research, like this 2019 study, suggests that ketones generated during the keto diet have neurological benefits, as they help strengthen and protect brain and nerve cells.

For this reason, a keto diet can help a person prevent or manage conditions such as Alzheimer’s disease.

However, more research is needed on the effects of a keto diet on the brain.


PCOS (Polycystic ovary syndrome) is a hormonal disorder that can lead to excess male hormones, impaired ovulation, and polycystic ovaries.

A high-carb diet can cause harmful effects in people with PCOS, such as skin problems and weight gain.
Researchers have found that a ketogenic diet improves many markers of PCOS, including:

  • Weight loss
  • Hormone balance
  • Fasting insulin levels

However, they also cautioned that the studies were too diverse to recommend The keto system as a general treatment for PCOS.


Researchers studied the effects of the ketogenic diet, finding that it may help prevent or even treat some types of cancer.

One study found that the ketogenic diet may be a safe and appropriate adjunct to therapy for use with chemotherapy and radiation therapy for people with certain cancers. This is because it would cause more further oxidative stress in cancer cells than in normal cells, causing them to die.

A recent study from 2018 indicates that the keto diet lowers blood sugar, it may also reduce the risk of insulin-related complications.

Insulin is a hormone that controls blood sugar and may be linked to certain cancers.

While some research indicates that the ketogenic diet may have benefits in treating cancer, studies in this area are limited. Researchers need to conduct more studies to fully understand the potential benefits of the ketogenic diet in the prevention and treatment of cancer.


The proportion of fat, protein, and carbohydrates in the keto diet alters how the body uses energy, which leads to ketosis. Ketosis is the metabolism process in which the body uses ketone bodies for fuel.

The Epilepsy Foundation suggests that ketosis may reduce seizures in people with epilepsy – especially those who have not responded to other treatment methods. More research is needed on its effectiveness, although it appears to have the most effect on children who have focal seizures.

A 2019 review supports the hypothesis that a ketogenic diet may help people with epilepsy. The ketogenic diet can reduce symptoms of epilepsy through several different mechanisms.

Risks and complications of the ketogenic diet

The ketogenic diet can have a range of health benefits. However, staying on the ketogenic diet for the long term can be harmful to health, including an increased risk of the following health problems:

  • Kidney stones
  • Excess protein in the blood
  • Mineral and vitamin deficiencies
  • A buildup of fat in the liver

The ketogenic diet can cause unwanted side effects that many people refer to as the keto flu. These side effects can include:

  • Constipation
  • Tired
  • Hypoglycemia
  • Nausea
  • Vomiting
  • Headache
  • Low tolerance for exercise

These symptoms are particularly common at the start of the diet as the body adjusts to its new source of energy.

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Some case should avoid the keto diet, including:

  • people with insulin-dependent diabetes
  • people who have eating disorders
  • those with kidney disease or pancreatitis
  • women during pregnancy and lactation
  • People who take a type of medicine called a sodium-glucose cotransporter 2 (SGLT2) inhibitor for type 2 diabetes should also not be on a ketogenic diet. This drug increases the risk of diabetic ketoacidosis, a dangerous condition that increases acidity in the blood.

Final recommendations:

All nutrients must be balanced, in appropriate amounts for the body, and without reducing the individual component to the point of harm. So that all nutrients are consumed to achieve health and benefit the body.

Research supports following the ketogenic diet for epilepsy with medical team follow-up. It is a very complex treatment.

As for the treatment of obesity, weight loss, and some other health benefits, they are under research and study.

Important clarification: Moderation is the secret to following any long-term diet. As for the keto diet, several important studies and research have shown how effective it is to lose weight and enjoy multiple health benefits.

Be aware: however, that the ketogenic diet can increase disease and mortality in the long term.

To follow a beneficial, healthy diet, you should consult a dietician. To prepare a program that helps in losing weight based on need and health goals.

For all of my latest blog posts and recipes, please follow me on Facebook | Pinterest | Twitter.

By the way, I’d appreciate it if you could show some more support for me – I created a new group “Tasty Keto/Low Carb Recipes” to share a lot of keto diet information as well as delicious keto/low carb recipes
You can be sure that there will be plenty of useful things waiting for you (especially if you are a keto newbie!)!!

Keto Celebrities Before-and-After 6 Success Stories

keto celebrities before and after

Keto Diet may be the most popular diet currently in Hollywood. It has supported by a group of keto celebrities.

Such as Halle Berry, Vanessa Gained and Kourtney Kardashian, Adriana Lima, Kim Kardashian, Gwyneth Paltrow. So they encourage a ketogenic diet. 

Here you have six keto celebrities who believe in the high-fat, low-carb diet to look and feel their best always. 

So where in this guide we will also show you, some celebrities who criticized the keto diet Such us Jillian Michaels and Witney Carson.

Did you know?

The ketogenic diet is a high-fat, protein-rich, low-carb diet. As it has become very prevalent in recent times. So that your body goes into a fat-burning mode called ketosis.

Knowing that celebrities have an incredibly influential power over everything, and especially over health and fitness.

Take for example the ketogenic or keto diet, that was a long time ago (It was originally designed to help treat patients with epilepsy), But it has grown in popularity tremendously over the past two years, to promote for faster weight loss.

So what exactly is the ketogenic diet? The keto diet is a very low carbohydrate, medium protein, and high-fat diet that aims to bring your body into a state of ketosis, which means that your body is giving up glucose (sugar and carbohydrates) as its primary source of energy. Instead of using ketones (fats), this is how you can potentially lose weight quickly.

Keto Celebrities 6 Success Stories

Keto Celebrities #1 – Halle Berry

Actress Halle Berry, 53, constantly impresses us with her amazing physique and ever-younger complexion, regularly posting #FitnessFriday posts on Instagram of her favourite workouts, motivational quotes and recording videos with her trainer Peter Lee Thomas.

For years, I have been on the keto diet or the ketogenic diet,” wrote Haley on Insta, talking about the importance of nutrition in managing diabetes. (A little-known fact about the Oscar-winning actress: She’s had type 2 diabetes since she was 19.) Research shows that following a low-carb diet can help people manage type 2 diabetes by lowering Blood sugar levels.

Haley stresses that keto, for her, is not a “diet” per se: “I hate the word” diet “so while you’ll see the word” diet, “just know that I’m encouraging you, for better performance and change your lifestyle“.

Haley considered that the keto diet as “largely responsible for slowing down the ageing process“, helping weight loss, (moms that’s how we get rid of our baby bellies), And control the appetite better, enhance energy and mental performance. The 51-year-old also says it helped her improve her physical strength and complexion. So according to all these sayings, Halle Berry is considered among the keto celebrities.

Keto Celebrities #2 – Vanessa Gained

Vanessa gained 20 pounds for her role within the 2013 movie Gimme Shelter. To lose weight, she followed a low-carb, high-fat diet. On the Rachael Ray Show, she explained what a typical meal day looks like for her.

For breakfast, Vanessa has like to eat eggs, bacon, half an avocado and coffee. Lunch is usually a salad with chicken, plus avocado, tons of greens, and maybe some nuts or fruit. Dinner often includes grilled salmon or a steak with a salad or sautéed vegetables for dinner … and maybe more avocado? Definitely, she adores avocado: “I eat a whole avocado every day,” she says. 

I think we are programmed to believe that fats are harmful and can threaten the integrity of the body, and this will always make you feel full, she says.

Breaking down fats takes a lot of effort, but in this case, fats can promote satiety and help curb cravings. (Lindsay clarify)

What do you think now? Vanessa gained is considered * keto celebrities *, isn’t she!

Keto Celebrities #3 – Kourtney Kardashian

Kourtney posted On her website about low-carb “detox” plan.

A typical day includes a green smoothie with avocado for breakfast, then lean protein and vegetables (like greens, cauliflower rice, or broccoli) for lunch and dinner.

While she doesn’t explicitly state that she is on a keto diet, her gluten-free and sugar-free eating style qualifies.  

She even explains that this plan benefits keep herbody in a state of ketosis, which occurs when the glycogen in your liver is depleting, and the body burns fatty acids for getting energy.Yes, it’s keto, okay.

Kourtney Kardashian also is considered among * the keto celebrities *, as she has a slender body.

Keto Celebrities #4 – Adriana

Victoria’s Secret models are known for their intense fitness regimes and just like a heavy diet. And Adriana Lima is no different following the keto diet, maybe even more intensive than most. 

Speaking to The Cut, Adriana, 38, says she tries to eliminate all carbs from her diet.

She supported the keto diet by saying she was feeling healthier.

Also added that she had a nutritionist who made sure to keep her getting all the nutrients her body needs. 

That’s cool too, Adriana is among of * the Keto celebrities *.

Keto Celebrities #5 – Kardashian

Kourtney isn’t the only Kardashian to be a keto fan. Her younger sister Kim also follows a version of the keto diet and credits it with helping her lose an incredible 27kg after giving birth to her second child Saint.

According to the personal trainer of Kim’s, and bodybuilder Melissa Alcantara who spoke to People, Kim eats only heath food that is cooking fresh every day. It means that processed foods like cookies, bread, and even salad dressing are prohibited.

Coupled with a gruelling fitness regimen, this is how the 39-year-old maintains her famous figure. (Kardashian is also among of the Keto celebrities)

#6 – Gwyneth Paltrow

Gwyneth Paltrow Is known for endorses a host of controversial practices, especially when it comes to health and well-being.  

but when it comes to her endorsement of the keto diet, as can be seen in the examples above, she’s not alone on this one, she is also one of the most popular keto celebrities.

So she sticks to a low diet sticks to a low-carb diet so “her energy levels don’t peak and drop throughout the day.(Gwyneth Paltrow is one of the Keto celebrities)

As For Some Keto Celebrities Who Criticized The Keto Diet

There are detractors include personal trainer Jillian Michaels of “The Biggest Loser” fame, who called the diet, which stimulates a metabolic process called ketosis, “downright dangerous.”  

Jillian Michaels

She posted on her blog last spring, “I’m sure you’ve heard the termtoo much of a good thing? “, Adding that she knows that expressing her reservations about the keto diet would” raise a stir and anger the keto community. “

Do not go keto. Exercise, eat healthily and don’t overeat. I promise you a balanced diet, ”Michaels said in a follow-up interview with People. “It is so simple.”

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Final recommendations:

* keto celebrities before and after…

So what do you think, You now have a comprehensive guide to the top six Keto celebrities around the world and their true beliefs about the keto diet, And some others keto celebrities who said they didn’t work for them.

As nutritionist Rachel Scoular once told Now To Love, Whatever diet you choose, it would be much better to reduce processed foods, especially those high in refined sugars, fat and salt. 

Knowing that you will possibly find it very difficult to Reducing these foods all at once.  But try to do it for your health, by giving prioritizing your fruit and veg intake, you are already putting yourself at a good chance of losing weight if you are carrying extra weight, but weight loss aside, You are sure to improve your overall body health for the better.

Ketosis – What Is Ketosis, 7 Symptoms and Risks

what is ketosis symptoms and side effects

Ketosis is a natural state the body finds itself in when it uses fat as its primary fuel. It happens when you are on a very low carb ketogenic diet and often during intermittent fasting.

Ketosis can be beneficial for several people but certain groups such as people with type 1 diabetes, need to be more careful. In these groups, very high ketone levels would lead to diabetic ketoacidosis, a dangerous situation caused by not having enough insulin.

Did you know?

Ketosis has become the most popular topic recently, and it has received its fair share of praise and criticism. Is it healthy or unhealthy to be in ketosis? And if this is beneficial, should everyone be doing it?

This guide provides all the information you need to know about ketosis.

including its benefits, potential risks, and tips for successfully entering and staying in ketosis.

What Is Ketosis and Can It Harm?

Ketosis is a term coined to describe the normal physiological fat burning process in which the body enters on an empty stomach or in a carbohydrate restrictive state.

The body will enter ketosis if the carbohydrate intake is kept very low. When the body burns fat, energy is released into all cells in the body, including the brain.

Ketosis can normally take anywhere from a few days to a few weeks.

There are methods for measuring ketones in blood, urine, and breath, for those interested in tracking.

Many people will go through a short induction phase where they may experience headaches, lethargy, nausea, confusion, brain fog, and irritability.

It usually lasts between 2 and 5 days and is most often caused by dehydration and/or salt deficiency resulting from a temporary increase in urination.

It is necessary to stick to a strict LCHF diet below 20-50g of carbohydrates per day to achieve ketosis and stay in ketosis. 

* Does the brain need carbohydrates?

There is a long-held but mistaken belief that carbohydrates are necessary for healthy brain function. If you ask some dietitians how much carbohydrate you should eat, they’ll likely say you need at least 130 grams per day to make sure your brain has a steady supply of glucose.

However, this is not the case. Your brain will remain healthy and functioning even if you don’t eat carbohydrates at all.

While it’s true that your brain needs high energy requirements and requires some glucose when you in ketosis that is plenty of ketones to provide a good chunk of its fuel.

Fortunately, your liver will still do the small amount of glucose your brain needs, even under conditions of total starvation.

This process, called gluconeogenesis (literally “making new glucose”), can also deliver glucose to other structures that need it, such as red blood cells and part of the kidneys.

This system allowed our hunter-gatherer ancestors to go long periods without eating because they had access to a source of fuel at all times: stored body fat.

The truth is, being in ketosis has no adverse effect on the functioning of the brain. On the contrary, many people reported that they felt more mentally nervous when in ketosis.

Is Ketosis The Same As Ketoacidosis?

Both involve fatty acids called ketones. But ketoacidosis is a dangerous condition that occurs when your body doesn’t have enough insulin and ketones build up too much.

But ketosis occurs at much lower levels and is safer than ketosis from acidosis.

Nutritional ketosis occurs when there is not enough carbohydrate in the diet to meet the body’s energy needs. In this situation, the body switches from burning sugar to burning fat as the principal fuel.

Fat, whether from diet or body stores, is broken down into ketones in the liver. These ketones are an efficient source of energy for multiple organs, especially the brain.

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Benefits Of Ketosis Diet

For most people, nutritional ketosis is beneficial.

Achieving nutritional ketosis has been associated with improvements in:

  • Weight loss
  • Blood sugar control in diabetes
  • Epilepsy
  • Overall metabolic health
  • Research also suggests that nutritional ketosis may have benefits for people with ( Parkinson’s disease,  Alzheimer’s disease) and may help reduce the risk of developing certain forms of cancer.

5 Tips For Getting Into Ketosis

There are some ways to get into nutritional ketosis safely and effectively.

  1. Reduce Daily Net Carbohydrate Intake To Less Than 20 Grams: While you may not need to be this strict, eating less than 20 grams of net carbs each day virtually guarantees that you will achieve ketosis nutritionally. How do 20 grams of carbohydrate look like? Use our visual guide to find out, or easily try our keto recipes and meal plans that limit carbs to less than 20 grams per day.
  2. Try Intermittent Fasting: Going 16-18 hours without eating can help you get into ketosis faster. It easy to do by just skipping breakfast or dinner, which can feel very natural on a keto diet which suppresses the appetite.
  3. Don’t Be Afraid of Fat: Eating lots of fat is a necessary and delicious part of the ketogenic diet! Make sure you include a source of healthy fat with each meal.
  4. Cooking with Coconut Oil: Besides being a natural fat that remains stable at high temperatures, coconut oil contains medium-chain fatty acids which can stimulate ketone production and may have other advantages.
  5. Exercise, if possible: When the transition to ketosis, you may not have enough energy to engage in strenuous physical activity. However, just taking a brisk walk can help you get into ketosis easier.

5 Effect Of Protein On Ketosis

While getting enough protein in any diet is important to prevent muscle loss, several questions have raised regarding the impact of protein on ketone levels.

During digestion, proteins are it broken down into individual amino acids, which trigger the release of insulin.

Although the quantity of insulin needed to transport these amino acids into the muscles is small, when large amounts of protein are it consumed, the increase in insulin could potentially reduce the production of ketones to some extent.

For this reason, ketogenic diets for epilepsy are it limited in protein and carbohydrate, which ensures that ketone levels remain high at all times.

However, the effect of protein on ketosis appears to be very different.

Some people report that their ketone levels are significantly lower when they eat more than a modest amount of protein.

On the other hand, others may be able to eat a little protein without experiencing changes in ketosis.

So far, the scientific literature does not support the concern that too much protein worsens blood sugar control in most people. For example, two studies have shown that a diet containing 30% calories from protein improved glycemic control 29.

If you want to stay in ketosis while eating a lot of protein and are concerned about the potential negative effects, it may be a good idea to conduct your own n = 1 experiments to determine your protein threshold. It might be much higher than you think.

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How To Know If You Are In Ketosis: 7 Signs and Symptoms

Whether or not you are experiencing the keto flu, how can you tell that your body has switched to fat as its primary source of fuel? Here are some common ketosis symptoms to look for, some desirable and some less positive.


As the production of ketones increases, the acetone is exhaled through your breath, producing a fruity scent. If you see this slight change, it could be a sign of ketones taking over.

If the smell bothers you, brush your teeth throughout the day or try peppermint and sugarless gum.


If you find that your cravings are waning and you can go a little longer between meals without feeling so hungry, you could be in ketosis.

Although the mechanism behind this phenomenon is still under investigation, it believed that fat provides a smoother flow of energy than carbohydrates and does not cause spikes in blood sugar. Additionally, keto foods are satiating, and ketosis can suppress hunger hormones.


While it believed that starting a keto diet may lead to a little brain fog from the ‘keto flu‘, initiating ketosis may help improve your mental clarity and focus.

While research is still in its early stages on ketosis and brain health, you may find that your memory is sharper and your mood a little brighter when following a keto diet.


Fat is a desirable sustainable source of energy for many endurance athletes, so it’s no surprise that the ability to metabolize fat more efficiently may support certain types of exercise.

Some research suggests that ketosis can provide athletes with more energy.

If you find that you have more gasoline in the tank when it comes to your gym routine, it could mean that you have become more fat suited.


As your body removes stores of glycogen, it can extract a lot of water from your muscles. Additionally, your kidneys tend to pump more fluid during ketosis.

Plus, to help counter dehydration, it’s often recommended that you increase fluids when starting a keto diet.
All of this combined can make you feel like you run to the bathroom more frequently.


Calorie restriction remains the only recognized approach to fat loss, but changes in body water weight can happen early on low-carb diets due to the fluid it losses mentioned above. [Strong Evidence]

If you suddenly feel less bloated or slightly thinner, you might be losing water weight.

Of course, going keto can also mean most dietary changes for some people. If you typically eat a lot of sugary foods before your keto diet, it’s also likely that you’re cutting back a lot of calories and losing body fat in addition to water.


Finally, the most definitive way to determine whether or not you are in ketosis is to test your ketone levels!
Ketone test strips are available for blood and urine. Although these tests primarily look at AcAc levels (not BHB) and cannot measure the exact amount of ketones in your blood.

Either way, they’re a good indicator of whether or not you’re in ketosis, especially when paired with other symptoms mentioned above.

Most sources recommend a goal of 0.5-3mM for weight loss on the ketogenic diet. Not believe that there is any benefit to going over 3mM and these higher levels can represent a state of starvation for some people (meaning you are not getting enough food)!

The dangerous state of ketoacidosis that occurs diabetics often involves much higher levels of ketones, usually over 10mm.

What If You Are Not In Ketosis Diet?

If you’re on a keto diet but don’t see any signs or symptoms of ketosis, here are some strategies that may help:

Track your carbohydrate intake. While we don’t recommend counting or tracking calories, it can be helpful to log your carb intake to make sure you’re eating less than 20 grams of carbs.

Use an online site or application, such as Cronometer, Senza, Carb manager and others.

Test for blood ketones in the late morning or afternoon. Blood and urine ketones vary during the day, as well as from person to person.

Several people find that their blood ketone levels are usually lowest right after waking up. Try to test later, preferably a few hours after eating.

Even if you’re only in ketosis for part of the day, there are still some benefits you get, as outlined in this talk by Dr Steve Phinney:Achieving and preserving Nutritional Ketosis.

Try to be patient. While some people get into ketosis relatively quickly, others can take a while. Sadly, people who are insulin resistant often seem to have a longer journey.

Have a solid month eating keto regularly, and try to increase your physical activity, if possible. Within four weeks, you should be in ketosis and feel the benefits.

Side Effects, Fears and Potential Dangers

Side effects usually occur within the first few days of starting a ketogenic diet and include ( headache, fatigue, dizziness, irritability, cramps, and constipation ). This is known Symptoms as the “keto flu”, which can be remedied by managing fluids and electrolytes.

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Is Ketosis Safe For Everyone?

Being in ketosis is safe for most people and can provide many health benefits, including weight loss, optimal blood sugar levels, and insulin, to name a few.

However, some people should only follow a ketogenic diet under medical supervision, and others are better off avoiding it altogether.

The situation requiring medical supervision and monitoring during ketosis:

  1. The people are suffering (Type 1 diabetes and Type 2 diabetes on insulin or oral diabetes medications)
  2. High blood pressure under treatment
  3. Liver, heart or kidney disease
  4. Gastric bypass surgery
  5. Pregnancy

Conditions for which ketosis should avoid:

  1. Breastfeeding women
  2. People with rare metabolic conditions that usually diagnosed in childhood, such as enzyme deficiencies that interfere with body ability to make and use ketones, or to properly digest fat

Final recommendations:

All of the above signs indicate that you are in ketosis and that you are about to take the next step and the ultimate goal of a ketogenic lifestyle: fat adaptation.

It can take from weeks to months to become “fat adaptation” or transition complete to addiction to fat for energy. But once you’re there, you’ll get the benefits of continued fat loss, sustained energy and focus, less hunger and irritability between meals, and better overall health.

Protein on a Low-Carb Ketogenic For Weight Loss

Ketosis Protein on a Low Carb Ketogenic For Weight Loss

You probably already know that restricting carbs is a top priority on the ketogenic diet to get into ketosis faster, but protein intake is just as important.

One of the biggest common mistakes some people face when following a keto diet is eating too little protein.

Many beginners will believe that high protein intake can turn into glucose – through a process called gluconeogenesis – which is believed to hinder the body’s ability to burn ketones for energy.

Because of this false assumption, most keto dieters don’t get the full benefits of a properly designed ketogenic diet. So how much protein should you eat on my low-carb and high-fat diet?

What Is Protein?

Protein is a vital macronutrient for building muscle mass, and It is essential in general to the human body. It commonly found in animal products, but it is also present in other sources, such as nuts and legumes.

The human body needs large amounts of macronutrients for daily life, hence the term “macro” according to the University of Illinois McKinley Health Center. Each gram of protein contains four calories. Protein makes up about 15% of the human body weight.

Chemically, protein consists of amino acids, which are organic compounds made from carbon, hydrogen, nitrogen, oxygen, or sulfur.

Amino acids: are the building blocks of protein generally, and protein is that the building block of muscle mass especially, consistent with the National Institutes of Health (NIH).

When Breaking down protein in the body, It greatly helps the human body fuel muscle mass in particular, which promotes metabolism,” said Jessica Crandall, registered dietitian, certified diabetes educator and national spokesperson for the Academy of Nutrition and Health.

It also improves the immune system, as many reliable studies and research have shown that protein has an effect on feeling full.

For example, two recent studies have shown that satiety, or feeling full after a meal, improves after consuming a high protein snack.

Did you know?

When we start the ketogenic diet, we often ask ourselves this question: Am I eating too much meat? or not enough?

As a reminder, the human body obtains energy from three types of food (macro-nutrients): Carbohydrates, proteins and fats.

The first thing in the Keto Diet is to keep your carbohydrate intake to a minimum. It is the very foundation of the ketogenic diet. The lipids and proteins then remain.

Sources Of Protein

Considered all daily foods prepared from meat, poultry, fish, beans and peas, eggs, processed soy products, nuts and seeds, are viewed as a component of the protein gathering, as per the USDA.

Most maximum people eat enough food from this group, but they should choose leaner and more varied selections.

Besides animal sources, there are founds many alternative sources of protein, including Soy, hemp and whey. Crandall said all of them are good options. And it depends on your personal preferences. For example, whey protein is more suitable for building and regenerating muscle mass, so people looking to gain bulk or exercise a lot may prefer it.

Whey protein is a by-product of the cheese-making process and therefore is not vegan. Usually, it found in supplements, such as protein powders, according to Medical News Today.

It usually used to promote lean muscle mass and is also associated with weight loss, according to a 2008 study published in Nutrition & Metabolism (There are 20 grams of protein per scoop of whey protein).

Hemp protein comes from the hemp plant, which does not contain THC (the active ingredient in marijuana), according to the North American Industrial Hemp Council.

Hemp is available in a variety of forms such as seeds, powder, and milk. There are 5.3 grams of protein per tablespoon of hemp seeds, around 5 grams for each teaspoon of hemp powder, and 5 grams for every cup.

Soy protein comes from soybeans and is out there in many various forms, including milk, tofu, various meat substitutes, flour, oil, tempeh, miso nuts, and edamame, counting on the University of California San Francisco centre. Crandall said ( Soy may be a good source of protein ).

What Are Proteins Doing In Your Body?

Proteins are among the most essential nutrients for a healthy body.

Did you know, that when you eat food, the digestive system breaks down protein in the body into individual amino acids, which are incorporated into your muscles and tissues?

* Some important functions of proteins:

– Good body muscle repair and growth, the proteins in your muscles are normally broken down and rebuilt daily, and a new supply of amino acids is necessary for the synthesis of muscle proteins, the creation of new muscles. Adequate intake of dietary protein helps prevent muscle loss and, when combined with resistance training, promotes muscle growth. [Stong Evidence]

– Maintain healthy skin, hair, nails and bones as well as our internal organs, knowing that the protein turnover in these structures happens more slowly than in muscle, new amino acids are needed to replace those that become old and damaged over time.

– Creation of hormones and enzymes several important hormones for life – including insulin and growth hormone – are also proteins. Likewise, most of the enzymes in the human body are proteins. Your body depends on the continual supply of amino acids to form these vital compounds.

Additionally, clinical experience and scientific studies suggest that consuming enough protein can aid weight control. This may be because protein can reduce appetite and prevent overeating by triggering hormones that promote feelings of fullness and satisfaction.

Your body also burns more calories by digesting protein than fat or carbohydrates.

Finally, there are different opinions according to which increasing protein on the background of following a low-carb diet reduces liver fat and blood sugar in the absence of any change in weight. 

Important Guidelines For Protein Intake On The Keto Diet

Given the many different positions among keto and low-carb experts, we recommend a protein intake of 1.2 to 1.7 grams per kg of weight for many people. Getting protein in this range has been shown to preserve muscle mass, improve body composition, is provides several essential health benefits for people who eat low-carb or high-carb diets. [Strong Evidence]

Sometimes, an even higher protein intake, up to 2.0 grams of protein per kg of body weight, may be beneficial, at least temporarily. This includes people who are underweight or recovering from illness, injury or surgery and, in some cases, people who are very physically active.

On the other hand, people who follow a keto diet for therapeutic purposes – for example, for the management of certain cancers – may need to limit their protein intake to less than 1.0 gram per kg of body weight every day.

Important note: all this must be done, under strict medical supervision.

You can just follow these important guidelines to customize your protein intake.

Use The Reference Or Ideal Body Weight In Case Of Overweight

If you are near your ideal body weight or are very muscular, use your actual weight (in kilograms) to calculate your protein needs. However, if you are overweight, it is best to use your benchmark or ideal body weight to avoid exceeding your protein requirement, which based on how much lean body mass you have.

You can use our Target Protein Ranges table to determine your benchmark body weight and daily protein requirement.

It is also very important to properly dose your protein intake too little protein, could melt your muscle mass, while excess protein could turn into sugar in your body (gluconeogenesis from amino acids), thus stopping ketosis and weight loss.

In any case, the very nature of the ketogenic diet will ensure you a very satisfying protein intake such as (eggs, cheese, meats …).

Aim For At least 20 Grams Of Protein With Each Meal To Your Ketosis Diet

A group of studies and research indicates that your body needs 20-30 grams of protein with each meal, to make sure that amino acids are incorporated into your muscles.

Therefore, it may be best to distribute your protein intake evenly. Between two or three meals rather than consuming. Most in one meal – at least if you want to build muscle mass.

Is it better to eat an excessive amount of protein in one meal? What will happen if you do this? This is controversial, but do not worry, you are in the right place to get the correct answer to this question. Two studies in 2009 showed that consuming 20 or 30 grams of protein with a meal maximized muscle growth.

Adding more protein to your daily diet does not increase muscle growth any faster. Others have been interpreted this, that anything over 30 grams during a single meal is “wasted”. However, that’s not what studies have shown.

Because there are several other benefits to consuming protein beyond immediate muscle synthesis, these studies do not prove that the extra protein is “wasted.”

Also, how does eating just once or twice a day affect the way protein is used? Are Low Carb Diets Changing That? As we don’t have reliable answers to these questions, at this time we don’t recommend limiting protein to a maximum of 30 grams per meal.

Did You Know That Older People and Children Have Increased Protein Needs?

Growing children have a height RDA for protein than adults (0.95 g / kg vs 0.8 g / kg), which makes empirical sense given the higher growth rate. As we become young adults, our protein needs are not as high as those of children relative to our height and body weight. But as we approach old age, our needs of the body increase again.

Health organizations in the United States, Europe, and most other countries recommend a minimum daily intake of 0.8 grams of protein per kilogram for all adults 19 years of age and older.

However, several protein research experts estimate that people over 65 need a minimum of 1.2 grams per kg per day to counter muscle loss and other age-related changes. [Strong Evidence]

Does Resistance Training Increase Your Protein Needs?

People who do weight lifting, other forms of resistance training, and endurance exercise likely need more protein than people of the same height and weight who are sedentary.

If you do strength training, aim for protein intake at or near the top of your range, especially if your goal is to gain muscle. A total protein intake of up to around 1.6 g/ kg/day can help build muscle mass.

However, confine mind that even with rigorous training, there’s a limit to how quickly you’ll build muscle mass, regardless of what proportion protein you consume.

How Much Protein Should You Eat On My Low-Carb and High-Fat Diet?

Getting the right amount of protein doesn’t have to be complicated or stressful. Most of the time, you’ll find yourself in your target range by simply eating a satisfying amount and being careful when you start to feel full.

* Here are the amounts of food you would like to eat to urge 20-25 grams of protein:

  • Almost enough of 100 grams (3.5 ounces) of meat, poultry or fish (about the size of a deck of cards)
  • 4 large eggs
  • 240 grams (8 ounces) plain Greek yoghurt
  • 210 grams (7 ounces) cottage cheese
  • 100 grams (3.5 ounces) hard cheese (about the size of a fist)
  • Almost enough of 100 grams (3.5 ounces) of almonds, pumpkin seeds or peanuts (about the size of a fist)
    Other nuts, seeds and vegetables give a small amount of protein, around 2 to 6 grams per average serving.

The Dangers of low Protein in The Body While on The Keto Diet?

As we mentioned earlier, eating adequate amounts of protein is beneficial for the ketogenic diet. It helps your body stay in fat-burning mode, it has fewer calories, and not eating enough protein is dangerous. And this for important reasons such as:


Most people on ketosis will limit their protein to 30-40 grams, limit their net carbs to 10-20 grams, and then eat an excessive amount of fat. This is a common mistake.

If your goal is to lose fat, consuming more protein is a great way to start your keto diet, and get into a ketosis state.

  • Protein is more filling than fat
  • Proteins are very rich in nutrients
  • Some people tend to overeat when protein is low

Plus, the most effective way to start losing weight on keto is to burn your stored body fat for energy and not the new food fat you eat.

If you eat too much fat, your body will burn this new fat and will not have the chance to burn your stored fat stores.

You can overcome weight loss plateaus by increasing protein and reducing your fat intake.


Your body needs more energy (calories) to burn protein than it does to burn fat.

For example, when you eat a 100-calorie serving of grass-fed beef, your body can only store 75% of it as calories because it needs 25% of calories to burn it and use it as fuel. Conversely, when you consume fat, you store up to 98% of it in the form of calories.

This means that you’re storing almost all of the calories from fat, while you will be stocking less protein since you are using a portion of the calories to burn them.


Not eating enough protein on ketosis has dangerous side effects, including:

  1. Decreased Training Performance: Without enough protein, you won’t be able to maintain muscle mass, let alone build muscle.
  2. Neuronal Atrophy: Your brain needs amino acids to function optimally. Research shows that a low protein diet can lead to atrophy and loss of neurons.
  3. A weaker immune system: A deficiency in the amino acid arginine can contribute to the dysfunction of your T cells – the cells that regulate your immunity.
  4. Increased risk of disease: A deficiency of amino acids can increase the risk of developing certain diseases, including sickle cell anaemia, acute asthma, cystic fibrosis, pulmonary hypertension, cardiovascular disease and certain cancers.

* Many of these keto side effects occur due to insufficient protein intake:

  • Thyroid problems
  • Weight Loss Trays
  • Hormonal issues
  • Hair loss

Now that you know why protein is important, choosing the best possible sources of protein for your diet is essential.

Final recommendations:

A ketogenic diet can help you build muscle as well as reduce the amounts of fats accumulated in your body.

In the past, most sports centres called for athletes to consume lean protein and large amounts of carbohydrates to increase muscle mass. And for the most part, this advice was prevalent to long period.

But modern science supports the idea that you don’t need carbs to build muscle, So following the above strategies will ensure this.

As long as you carefully monitor your electrolyte levels, measure your ketones, and eat adequate amounts of protein, you will feel a significant improvement in your overall fitness.

Ketoacidosis vs. Ketosis: What’s the Difference?

ketosis vs ketoacidosis differences and symptoms and risk factors

Although there is a similarity between names, ketosis and ketoacidosis are two different things. Nutritional ketosis is the main goal of the ketogenic diet.

Ketosis vs. Ketoacidosis: What’s the Difference?

What Is Ketoacidosis or DKA ?

Ketoacidosis refers to diabetic ketoacidosis (DKA) and is a principal complication of type 1 diabetes mellitus. It is a potentially fatal disease resulting from dangerously high levels of ketones and sugar in the blood.

This combination makes your blood too acidic, which can affect the normal functioning of internal organs like your liver and kidneys.

You must consult your doctor, in this case, to get the appropriate treatment as soon as possible.

DKA can happen very quickly. And also It can develop in less than 24 hours. It mainly occurs of people with type 1 diabetes whose body does not produce insulin.

Several factors can lead to DKA, including illness, a Poor diet (Unhealthy eating), or not taking an adequate dose of insulin.

DKA can also occur in people with type 2 diabetes who produce little or no insulin.

Did you know?

November is Diabetes Awareness Month, and one of the most popular discussions this time of year, the relevance of which for this article will soon become evident.

We wanted to discuss perhaps one of the most necessary details that should do in the context of diabetes.

Such as The difference between nutritional ketosis and diabetic ketoacidosis.

One is a natural and healthy response to a low carbohydrate diet and the other being a health-threatening condition that includes patients with type 1 diabetes.


Ketones, or ketone bodies, are molecules produced by the breakdown of fat in the liver.

These are then carried in the blood, act as efficient energy sources for the cells of the body, especially in the brain.

Our body produces three different types of ketones: beta-hydroxybutyrate (BHB), acetoacetate (AcAc), and acetone.

BHB is the primary ketone produce, Is measured with a blood ketone test, the most accurate way to measure ketones. (AcAc) is measured by urine sticks and acetone, Is measured by ketone breathalysers, but these methods are less accurate and informative than blood tests.

What is ketosis?

Ketosis is the presence of ketones. It is not dangerous.

You can be in ketosis if you are on a low-carb diet or if you are fasting, or if you’ve consumed too much alcohol.

If you are in ketosis, your blood or urine ketone levels are higher than usual, but not high enough to cause acidosis.

Ketones are a chemical produced by your body when it burns stored fat.

Become many people choose a low-carb diet to help with weight loss. While there is some controversy over their safety and long-term durability, low-carb diets are generally good. Talk to your doctor before starting any different diet.

You Can Learn More About:

Ketoacidosis Statistics

DKA is the leading cause of death in people under the age of 24 with diabetes. The overall death rate from ketoacidosis is 2-5%.

People under the age of 30 accounts for 36% of diabetic ketoacidosis cases. Twenty-seven per cent of people with diabetic ketoacidosis (DKA) is between 30 and 50 years old, 23 per cent are between 51 and 70 years old, and 14 per cent are over 70 years old.

8 Symptoms Of DKA (Diabetic Ketoacidosis)

The symptoms of diabetic ketoacidosis should be taken very seriously because of how quickly ketoacidosis can progress.

The first symptoms of hyperglycemia that can precede the development of diabetic ketoacidosis include:

  • Thirst and dehydration
  • Dry mouth
  • Frequent urination

If left untreated, more serious symptoms can develop quite quickly, including:

  • Nausea
  • Vomiting
  • Severe abdominal pain and stomach
  • Respiratory problems
  • Confusion and extreme fatigue

Identifying symptoms early can be essential for a person’s health and safety.

Symptoms of DKA can also be the first sign of diabetes. In a study of hospital admissions for DKA, 27% of people admitted for the disease had a new diagnosis of diabetes.

What Triggers Ketosis and Ketoacidosis?


A low-carb diet can trigger ketosis.

Is because a low-carb diet will cause you to have less glucose in your blood, which in turn causes your body to burn fat for energy instead of depending on sugars.


Illness or infection, as well as certain medications, can also prevent your body from using insulin properly can lead to DKA. For example, pneumonia and urinary tract infections are common triggers for DKA.

Other possible triggers include:

  • stress
  • a heart attack
  • abuse of alcohol
  • fasting and malnutrition in people with a history of binge drinking
  • drug abuse, especially cocaine
  • some drugs
  • severe dehydration
  • severe acute illnesses, such as sepsis, pancreatitis or myocardial infarction

Risk Factors Related To Ketosis and Ketoacidosis


Eating a low-carb diet is a risk factor for ketosis. Can be useful, for example, as a weight-loss strategy. People on a restrictive diet or those with an eating disorder may be at a higher risk for ketosis.


Type 1 diabetes is one of the main risk factors for diabetic ketoacidosis. A recent study proved from [Strong Evidence], That the People with Diabetic Ketoacidosis that 47% had known type 1 diabetes, 26% had known type 2 diabetes, and 27% had newly diagnosed diabetes.

If you have diabetes, Is not following the blood sugar management routine recommended by your doctor.

Researchers studied diabetes in children and adolescents. They found that one in four participants had DKA when a doctor first started diagnosing diabetes.

  Additional risk factors include:

  • Have an alcohol use disorder
  • Drug abuse
  • Skip meals
  • Not eating enough

Treatment Of Ketosis and Ketoacidosis

If you have ketosis, You will not need treatment.

You may need to go to the emergency room or stay in the hospital for a few time if you have DKA.

  • fluids through the mouth or a vein
  • replacement of electrolytes, like chloride, sodium, or potassium
  • intravenous insulin until your blood sugar is below 240 mg/dL
  • testing for other problems you may have, such as an infection.

Final recommendations:

Diet ketosis is the main target of the ketogenic diet, and it is generally safe.

Whereas, ketoacidosis is among the most serious potential complications of type 1 diabetes.

People with diabetes should avoid ketoacidosis and follow the doctor’s treatment directions to prevent ketoacidosis.

Plus, ketogenic diets help many people lose weight and offer some other health benefits.

What Is Keto Flu? And How To Avoid It Quickly

keto flu symptoms and remedy

keto flu, also known as the carbohydrate flu, is a term coined by keto followers to describe some of the symptoms they experience when they first start the keto diet.

The ketogenic diet has gained popularity as a natural way to lose weight faster and improve health in general.

Although the keto diet is considered safe for most people, it is associated with some nasty side effects.

This article takes a look at what the keto flu is, why it occurs, and how to ease its symptoms.

Did you know?

The keto flu: is your body’s natural response to carbohydrate limitation.

If you’ve embarked on the keto diet, you probably know that a keto diet is high in fat, moderate in protein, and low in carbs – implies burning fatty acids for energy instead of glucose. which comes from sugar and other carbs.

What Is The Keto Flu?

The keto flu is a collection of symptoms that some people experience when they start the keto diet.

These symptoms (of keto flu), which may resemble those of the flu, are caused by the body adapting to a new diet of few carbohydrates.

Cutting back on carbohydrate intake forces your body to burn ketones for energy instead of glucose.

Ketones are byproducts of fat breakdown and become the primary source of fuel while following a ketogenic diet.

Usually, fat is reserved as a secondary fuel source for use when glucose is not available.

This switch to burning fat for energy is named ketosis. It occurs in specific circumstances, including starvation and fasting. [Strong Evidence]

However, ketosis can also be achieved by adopting a low carb diet.

On a ketogenic diet, carbohydrates are generally reduced, to less than 50 grams per day.

Therefore this drastic reduction of carbohydrates. Can cause some symptoms in the body.

16 Symptoms Of Keto Flu

Switching to a very low-carb diet is a major change, and your body may require more time to adjust to this different way of eating.

For some people, this transition period can be particularly difficult.

The symptoms of the keto flu may begin to appear in the first few days after cutting back on carbohydrate.

Symptoms can vary from mild to severe and vary from person to person.

Sometimes, some people can switch to a keto diet without feeling any side effects, others may experience one or more of the following symptoms: [Strong Evidence]

  • Nausea
  • Vomiting
  • Constipation
  • Diarrhoea
  • Headache
  • Irritability
  • Weakness
  • Muscle cramps
  • Dizziness
  • Poor concentration
  • Stomach pain
  • Muscle soreness
  • Difficulty sleeping
  • Sugar cravings

These symptoms are commonly reported by those who have just started the ketogenic diet and can be distressing.

Symptoms usually last about a week, although some people may experience them for a longer period. But don’t worry, there are several ways to reduce these symptoms.

How to Manage Keto Flu Symptoms?

Keto flu can make you feel miserable.

Fortunately, there are several ways to reduce her flu-like symptoms and help your body get through the transition more easily.


Drinking enough water is necessary for good health and can also help reduce symptoms.

A keto diet can cause you to lose water stores quickly, which increases your risk of dehydration.  [Strong Evidence]

That is because glycogen, the stored form of carbohydrates binds to water in the body. When dietary carbohydrates is a reduced, glycogen levels drop, and water is excreted from the body.

Staying hydrated can help relieve symptoms like fatigue and muscle cramps.

Fluid replacement is especially important when you are suffering from diarrhoea associated with the keto flu, which can lead to additional fluid loss. [Strong Evidence]


While exercise is necessary for maintaining good health and controlling body weight, strenuous exercise should avoid when experiencing keto flu symptoms.

Fatigue, muscle cramps, and stomach discomfort are common in the first week on a ketogenic diet, so it may be a good idea to let your body rest.

Activities like intense cycling, running, weight lifting and intense workouts may need to be put on the back burner while your system adjusts to new fuel sources.

While these types of exercise should avoid if you have the keto flu, light activities like walking, yoga, or biking can reduce and improve symptoms.


Replacing dietary electrolytes can help reduce the symptoms of keto flu.

When you follow a ketogenic diet, the levels of insulin, an important hormone that helps the body absorb glucose from the bloodstream, drop.

When insulin levels drop, the kidneys release excess sodium from the body.

Additionally, the keto diet limits many foods high in potassium, including fruits, beans, and starchy vegetables.

Getting adequate amounts of these necessary nutrients is a great way to get through the diet adjustment period.

Salting foods to taste and including potassium-rich, keto-friendly foods like green leafy vegetables and avocados are a great way to make sure you’re maintaining a healthy electrolyte balance.

These foods are also high in magnesium, which can help reduce muscle cramps, sleep problems, and headaches. [Strong Evidence]


Fatigue and irritability are common complaints of people who adjust to a ketogenic diet.

Lack of sleep leads to increased levels of the stress hormone cortisol in the body, which can negatively impact mood and worsen keto flu symptoms. [Strong Evidence]

* If you have trouble falling asleep or staying asleep, try one of the following tips:  

– Reduce your caffeine intake: Caffeine is a stimulant that can negatively impact sleep. If you drink caffeinated drinks, only do so in the morning so that your sleep is not affected.

– Turn off ambient light: Turn off cell phones, computers and TVs in the bedroom to create a dark environment and promote restful sleep.

Take a Bath: Adding Epsom salt or lavender essential oil to your bath is a relaxing way to unwind and get ready for sleep.

– Get up early: Waking up at the same time every day and avoiding sleeping too much can help normalize your sleep patterns and improve sleep quality over time.

Make sure you’re eating enough fat (and carbohydrates)

Transitioning to a very low-carb diet may cause you to want foods that are limited to the ketogenic diet, such as cookies, bread, pasta, and bagels.

However, eating enough fat is necessary to get fuel for the ketogenic diet, which will help reduce cravings and keep you feeling satisfied.

Research confirms that low-carb diets help reduce cravings for sweets and high-carb foods.

Those who struggle to adjust to the ketogenic diet may need to cut out carbs gradually. And not all at once.

Slowly cutting back on carbs, while increasing the fat and protein in your diet, can help make the transition smoother and reduce keto flu symptoms.

How Long Does The Keto Flu Last?

Symptoms of the keto flu usually begin within the first day or two after eliminating carbs. An average person, the keto flu can last for a week or less, but in extreme cases, the keto flu can last up to a month.

However, depending on your genetics, you might never suffer from the keto flu.

Some people are naturally “metabolically flexible,” which means they can easily change their metabolic state without experiencing any health symptoms.

While keto flu symptoms are common reported by those switching to a ketogenic diet.

If you feel particularly unwell and experience symptoms such as prolonged diarrhoea, fever, or vomiting, it is best to contact your doctor for advice to rule out any other cause threatens your health.

Why Do Some People Get The Keto Flu?

While some may experience symptoms of the keto flu for a week or two, others may adapt to the new diet without the unwanted side effects.

The symptoms of keto flu that people experience are related to how their body adjusts to a new source of fuel.

Usually, carbohydrates provide energy to the body in the form of glucose.

When carbohydrates are low, the body burns ketones from fat instead of glucose.

Those who typically consume a lot of carbohydrates, especially refined carbohydrates like pasta, sugary cereals, and sodas, may have more difficulty starting the ketogenic diet.

So, transitioning to a high fat, super low carb diet can be a struggle for some, while others can easily switch between fuel sources with little to no keto flu symptoms.

It is unknown why some people adapt to ketogenic diets easy than others, but did you know that the genetics, electrolyte loss, dehydration, and reduce carb in the body, are the considered among the driving forces behind the keto flu.

Final recommendations: Prevent Keto Flu

Keto flu is a collection of symptoms or signs associated with the body adapting to a ketogenic diet.

Nausea, constipation, headaches, fatigue, and sugar cravings are common in some people who adjust to a diet high in fat and low in carbohydrates.

Staying hydrated, replacing lost electrolytes, getting enough rest, and making sure you’re getting the right amounts of fats and carbohydrates are ways to reduce the symptoms of keto flu.

The symptoms of the keto flu seem very unappealing, so use these suggestions to help prevent them.

Remember, everyone’s body treats the keto diet differently. Consult your doctor or seek nutritional advice and discuss all issues you may have in your diet like – keto flu.