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There is a good reason for the ketogenic diet to be the number one search term on Google's health in 2018. The adoption of a keto diet can absolutely transform your health, help you lose weight and maintain your weight, improve cognitive function and can be potentially effective. therapeutic for a host of chronic conditions, including joint pain, type 2 diabetes, Parkinson's disease and depression.
As with any new lifestyle, choosing "keto" can have side effects. These three problems are most important, but they all have solutions:
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You get "Keto Flu"
It is not uncommon to feel exhausted, sore and generally bad at the beginning of the ketogenic diet. The solution can actually be quite simple. When ketones are produced, they induce diuresis, which means an increase in urination. This causes the body to lose important electrolytes such as sodium, potbadium and magnesium. The simple restoration of these electrolytes is often enough to stop the keto flu. An effective and convenient product that I like is the LMNT Labs LMNT Electrolyte Drink Mix.
You are constipated
According to my experience, it's the most common complaint when people first adopt the ketogenic diet. And that's the easiest thing to explain. Keto-constipation occurs when people mingle and reduce their carbohydrates to a very low level. This is an absolute mistake because dietary fiber, which is actually carbohydrate, is reduced or completely eliminated. It's important to focus on net carbs. In other words, while it is essential to significantly reduce carbohydrate consumption, it is important not to include dietary fiber in this calculation. Net carbs mean total carbohydrates minus carbohydrates from dietary fiber. Many good dietary fibers not only contribute to bowel function, but also feed our 100 trillion intestinal bacteria, allowing them to stay healthy.
You are overwhelmed
Finally, many people, including myself, tend to want to aggressively start from the get-go. So when you choose the keto diet, a diet that aims to alter the body's metabolism so that it no longer consumes carbohydrates as a fuel source, but not everyone can make this radical change easily. It is therefore unreasonable to expect everyone to easily adapt to the keto diet overnight. We are all different based on our genetics, our body morphology and our dedication. In some people it can take up to two weeks and it is best to adapt to this new way of eating by moving from more and more healthy fats to a lower carb level for several days.
David Perlmutter, MD, is a board-certified neurologist, a member of the American College of Nutrition, and a best-selling author in The New York Times.
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