January 02, 2023How can you prevent the keto flu? what does it mean?

-A Complete Beginner's Guide to the Ketogenic Diet

The ketogenic diet, or keto diet for short, is a high-fat, low-carbohydrate diet that has been shown to help some people lose weight and improve their overall health. The goal of the diet is to get your body into a state of ketosis, where it is burning fat for fuel rather than carbohydrates. In this guide, we'll go over the basics of the ketogenic diet and how it can benefit you.

What is the Ketogenic diet?

The ketogenic diet is a way of eating that focuses on high-fat, low-carb foods to encourage your body to enter a state of ketosis. When you are in ketosis, your body is burning fat for fuel instead of carbohydrates, which can lead to weight loss and other health benefits.

 

To achieve ketosis, you'll need to significantly reduce your intake of carbohydrates and increase your intake of fats. Most ketogenic diets recommend getting around 70-80% of your daily calories from fat, with the remaining 20-30% coming from protein and a very small amount of carbohydrates.

What can you eat on the ketogenic diet?

The ketogenic diet typically involves eating a lot of healthy fats, moderate amounts of protein, and very few carbohydrates. Some of the foods you can eat on the diet include:

 

1. Meat: Beef, pork, chicken, turkey, lamb, etc.
2. Fish and seafood: Salmon, tuna, shrimp, etc.
3. Eggs: Whole eggs, egg whites, etc.
4. Dairy: Cheese, heavy cream, sour cream, etc.
5. Nuts and seeds: Almonds, walnuts, chia seeds, flax seeds, etc.
6. Low-carb vegetables: Leafy greens, broccoli, cauliflower, bell peppers, etc.
7. Olive oil, coconut oil, avocado oil, and other good fats.
8. It's important to choose high-quality, whole foods whenever possible, and to avoid processed foods that are high in added sugars and unhealthy fats.

 

What are the benefits of the ketogenic diet?

The ketogenic diet has been shown to have several potential health benefits, including:

 

• Weight-loss: Many people find that they lose weight on the ketogenic diet, as the high-fat, low-carb approach can help to reduce appetite and increase fat burning.
• Improved blood sugar control: The ketogenic diet may help to improve blood sugar control in people with diabetes or prediabetes.
• Increased mental clarity: Some people report feeling more focused and alert on the ketogenic diet, possibly due to the increased production of ketones in the brain.
• Reduced risk of heart disease: The ketogenic diet may help to improve cholesterol levels and reduce the risk of heart disease.

It's worth noting that more research is needed to fully understand the potential benefits of the ketogenic diet, and it may not be suitable for everyone. If you're considering starting the ketogenic diet, it's important to speak with a healthcare professional to ensure it's safe and appropriate for you.

How do you start the ketogenic diet?

If you're interested in starting the ketogenic diet, the first step is to speak with a healthcare professional to determine if it's safe and appropriate for you. They can assist you in creating a strategy that takes into account your unique needs and objectives.

Once you have the go-ahead from a healthcare professional, you can start by:

1. Setting your macronutrient targets: As mentioned, the ketogenic diet typically involves getting around 70-80% of your daily calories from fat, 20-30% from protein, and only 5-10% from carbohydrates. You can use an online calculator or consult with a registered dietitian to help you determine your specific macronutrient needs.
2. Tracking your food intake: In the beginning, it can be helpful to track your food intake using a food diary or app to ensure you're meeting your macronutrient targets. This can also help you identify any areas where you might need to make changes or adjustments.
3. Gradually reducing your carbohydrate intake: Instead of cutting out carbohydrates altogether, try gradually reducing your intake over a few weeks. This can help make the transition to the ketogenic diet easier and reduce the risk of side effects such as the "keto flu," which can include symptoms like fatigue, nausea, and dizziness.
4. Adding in healthy fats: Once you have reduced your carbohydrate intake, start adding more healthy fats to your diet. Avocado, nuts & seeds, olive oil, and coconut oil are all excellent sources of healthful fats.
5. Staying hydrated: It's important to drink plenty of water on the ketogenic diet, as carbohydrates help to retain water in the body. When you reduce your carbohydrate intake, it's important to make sure you're getting enough fluids to prevent dehydration.
6. Monitoring your progress: Keep track of how you're feeling and any changes in your weight or other health markers. If you're not seeing the results you want, consider speaking with a healthcare professional or registered dietitian to help you make any necessary adjustments to your plan.

 

What dangers could the ketogenic diet pose?

While the ketogenic diet can be beneficial for some people, it's not without its risks. Following are a few possible risks to be mindful of:

• Nutrient deficiencies: The ketogenic diet can be low in certain nutrients, including fiber and certain vitamins and minerals. It's important to carefully choose a variety of nutrient-dense foods and consider supplementing if necessary.
• Side effects: Some people may experience side effects such as the "keto flu" when starting the diet, which can include symptoms like fatigue, nausea, and dizziness. Usually, these symptoms go away within a few days to a week.
• Long-term sustainability: It can be difficult to stick to the strict carbohydrate restrictions of the ketogenic diet long-term, and it may not be suitable for everyone.

Again, it's important to speak with a healthcare professional before starting the ketogenic diet to ensure it's safe and appropriate for you.

 

Conclusion

The ketogenic diet can be a helpful tool for some people looking to lose weight and improve their overall health. However, it's important to carefully consider the potential risks and to speak with a healthcare professional before starting the diet. By following a balanced and varied ketogenic diet, and monitoring your progress, you can potentially reap the benefits of this popular eating plan.