Keto Diet Tips and Advice
So in this unit we break down what is keto, and how it will help us ladies who find it hard to burn fat and lose weight.
What is Keto?
The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis
Ketosis is a normal process that happens when your body doesn’t have enough carbs to burn for energy. Instead, it burns fat and makes substances called ketones, which it can use for fuel.
Is keto diet safe for long term?
Although the ketogenic diet may be helpful for many people, it’s not suitable for everyone.
For example, the ketogenic diet may not be appropriate for pregnant or breastfeeding women, children and teens, unless it’s being used therapeutically under medical supervision.
Furthermore, this diet should be avoided by those with certain health conditions like kidney disease, liver disease or pancreatic conditions.
Also, those with diabetes who are interested in following a ketogenic meal plan should consult their doctor to determine if this diet is safe and suitable for their specific needs.
Lastly, this diet may not be appropriate for individuals who are hypersensitive to dietary cholesterol, who account for around one-quarter of the world’s population (18Trusted Source).
There may, however, be risks to following a ketogenic way for an extended period of time. Though researchers do not know for certain the long–term effects of the keto diet, there has been research done on the long–term effects of consuming high-fat, low-carb diets
How effective is the keto diet?
Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. … The protein amount on the ketogenic diet is kept moderate in comparison with other low-carb high-protein diets, because eating too much protein can prevent ketosis. 
Symptoms of Keto Flu and why you may feel this when you first start your diet
The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. These symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very little carbohydrates.
Reducing your carb intake forces your body to burn ketones for energy instead of glucose.
Ketones are byproducts of fat breakdown and become the main fuel source when following a ketogenic diet.
Normally, fat is reserved as a secondary fuel source to use when glucose is not available.
However, ketosis can also be reached by adopting a very low-carb diet.
This drastic reduction can come as a shock to the body and may cause withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance like caffeine (3Trusted Source).
Keto Flu Symptoms & Side effects
Signs of the keto flu may start popping up within the first few days of cutting back on carbs.
Symptoms can range from mild to severe and vary from person to person.
While some people may transition to a ketogenic diet without any side effects, others may experience one or more of the following symptoms (4Trusted Source):
- Muscle cramps
- Poor concentration
- Stomach pain
- Muscle soreness
- Difficulty sleeping
- Sugar cravings
These symptoms are commonly reported by those who have just begun the ketogenic diet and can be distressing.
Symptoms typically last about a week, though some people may experience them for a longer period of time.
While these side effects may cause some dieters to throw in the towel, there are ways to reduce them.
Summary When beginning a ketogenic diet, some people may experience symptoms, including diarrhea, fatigue, muscle soreness and sugar cravings.
Some people may experience keto-flu symptoms due to genetics, electrolyte loss, dehydration and carbohydrate withdrawal. The keto flu usually lasts for about a week, but some may experience symptoms for over a month.