From Bread to Bacon: Everything You Need to Know About Keto

From Bread to Bacon: Everything You Need to Know About Keto

Table of Contents

Introduction!

What Is Keto?

Why Was Keto Invented?

How Drastically Will Your Diet Change? Added Time, Stress, and Calorie Counting?

Should I Take Keto Diet Pills in Order to See Progress?

Types of Keto Diets?

What Does It Feel Like When You’re in Ketosis?

How Long Does It Take to Go into Ketosis?

Difference Between A Low-Carb Diet and Ketogenic Diet?

Difference Between the Atkins Diet and The Keto Diet?

Difference Between the Keto Diet and Paleo Diet?

How Would You Go About Measuring Ketones?

Health Benefits?

Health Risks?

What Is the Keto Flu?

How Does Keto Affect You Mentally?

How Will Keto Affect You Physically?

Type of Exercise You Should Be Doing While on The Keto Diet?

Why Am I Not Losing Weight on The Keto Diet?

Is It Okay to Be on The Keto Diet When You’re Pregnant?

Can You Be on The Keto Diet When You Are Breastfeeding?

Putting A Child on A Ketogenic Diet?

What Happens to Your Body When You Get Off the Keto Diet?

Conclusion.

Introduction!

Whether you have heard a lot about the Keto diet or just stumbled across it and found some interest in one article or statement, it can lead you to a whole world of questions. Understanding a diet can be very frustrating, simply because the second you start looking for answers you run into one problem. It’s often written in medical terms using words you can’t understand.

It’s hard to do a diet when you can’t even get a full understanding of what the diet entails. How does it work? The benefits vs. the risks? Diets that are similar and how to make your choice?

Well you come to the right place. I went and looked up the most commonly Googled questions and made all the answers available right here.

The Keto diet has many questions and concerns to understand before fully committing to the lifestyle you would have to take on. After this you will know the ins and outs of this diet, and whether it’s right for you.

What Is Keto?

While there are so many diets hot on the market at the time one diet has grown a nationwide popularity. While you may have heard people around you talk about the miraculous and nearly unbelievable pounds they shed off, in a very small amount of time due to the sole reason of a diet change, you grow an instant interest. Although, when they claim the diet is called Keto. And all you can wonder is, “why the weird name and what does it mean?”

It was named the Keto diet by a scientific researcher named Dr. Russell Wilder who was doing a study on the diet. He gave it the name Keto as it was a diet that increased the number of Ketones produced within the human body. Dr. Wilder learned that this process is done by limiting your amount of carbs and replacing them with high-fat foods.

The Keto diet gained its popularity due to the diet that high fat and low carbs boiled down to. While you had to cut beloved foods such as sugar and bread you were able to consume large amounts of foods such as bacon and butter. I mean common that sounds pretty nice; being able to cut a few foods and being able to consume foods that are known for being unhealthy and “fatty,” and losing weight by doing so.

While it sounds nice and easy it is a diet and it does take time to fully understand the foods you can and cannot eat. Many people who switched to the Keto diet state that it’s hardest during those first few weeks when your body is starving and is learning its new routine.

Why Was Keto Invented?

When the Keto diet was first invented, it wasn’t made to allow the general public to happily lose a hundred pounds while consuming the fat they are known to love. It was invented in the Mayo Clinic to save lives. Lives of thousands of people who were suffering and needed a drastic change in order to make it to tomorrow.

Dr. Wilder created a diet that mimicked the natural state your body resorts to in a starved state. By starving your body of carbohydrates, you are forcing your body to redirect and feed off of the food it has to fuel your body, which is fat. Therefore, boosting your metabolism and lowering your blood sugar.

While you may have been thinking lowered blood sugar and health reasoning it must be diabetes. Although, the Keto diet was actually created for Epileptic Patients.

Dr. Wilder learned during his time researching that by changing his epileptic patient’s diet into a low-carb high fat diet it decreased the amount of seizures drastically.

The Keto diet is turned to by doctors whose patients aren’t responding to seizure medications as they should. Although, when someone is placed on this diet by a doctor it’s often closely monitored by both the doctor and a dietitian.

Although dieticians and doctors may call the Ketogenic by its formal name which is called “long chain triglyceride diet.” A triglyceride is the top form of fat inside the human body. Sometimes referred to as the backbone of fats. So, the given names mean a high fat diet; just in a formal way that many of us fail to understand.

How Drastically Will Your Diet Change? Added Time, Stress, and Calorie Counting?

No matter your previous diet predicaments the Keto diet does take some time and subconscious thoughts. The Keto diet is a diet you have to go under strict regiments in order to remain in the state of Ketosis. When you first begin the diet, you will be told an exact amount of each food category in order to stay in Ketosis. Although, as long as you stay close to these numbers you are ensured to lose weight.

You don’t have to count your calories in this diet, although, you do have to count your protein, carb and fat intake. I don’t believe it truly adds more time unless you just never cooked or made meals. As this diet grew in popularity in recent years and everyone is sharing their Keto friendly recipes with the world. So, it’s no different than making a meal as usual.

You may have a little added stress at the beginning. It’s hard getting on a diet and knowing what you can and cannot eat especially when you are out to eat. While there are complex lists on the internet of foods that are and aren’t acceptable it is still just a matter of doing it with every food in the beginning.

Should I Take Keto Diet Pills in Order to See Progress?

Some people are all in this fad that you must take some form of diet pill with your diet in order to lose weight. Although this isn’t the case. In many cases the diet pills on the shelves at the stores aren’t pills that were even checked to ensure they are what they say they are. While not every diet pill is a hoax it’s not necessary for you to have these in order to see progress.

This is just one more thing that can cause problems. As the diet pills often cause you to sweat even throwing your body further and further into dehydration. So, if you go to buy diet pills be sure to do your research behind the pill before you take it. Before consuming the pill talk to your doctor; they will tell you if it’s safe to take with your diet.

Types of Keto Diets?

The Ketogenic diet is a “single diet” that was created by the doctor at the Mayo Clinic. Although, as it became a fad diet there were more forms created to fit other people’s needs. While there are many different loose forms of the Keto diet today, there are only a few forms that were created with intentions of a high weight loss and health gain. Rather than a majority of loose diets that work around “when I want to go by the rules and when I don’t.” While the original Keto diet focuses mainly on maintaining a diet within the state of Ketosis some aren’t.

There are four major types of the Keto diets...

The Standard Ketogenic Diet (SKD)

This diet is the diet that has the most popularity, the most mass, and the most studied behind it. This diet plan is based upon the theorem of 75:20:5. Let’s break what exactly that means down. With the standard keto diet your plate will roughly 75% of the plate covered with your choice of fat. then you will have 20% of your plate be your choice of protein. Lastly, the remaining 5% will be your choice of carbs. Whether it’s actually split up like that or it’s a meal that was engineered using that theorem it really boils down your choice.

While many articles and sites will give you an estimated amount of each category, you’re allowed to count you shouldn’t go off of it. Not that the site is wrong or unreliable at all; it’s just not based on YOU. What I mean is it’s not based on your size and weight. Your true number of fats, proteins, and carbs aren’t going to be the same as your neighbor. It goes off your sex, age, height, weight, goals, and how active you are.

It’s easy to figure out the amount of each you should consume in a day due to the internet and the amount of knowledge on the Keto diet. You can go to a site that will ask you questions and closely calculate the number for you. Although, some of these sites will give you bogus numbers just to take your money.

One trusted site that calculates the amount honestly is a site called CustomKetoDiet. This site not only calculates the numbers for you, but it will do a whole meal plan for 60 days based on your needs, and no one else’s.

Using a diet plan especially in the beginning will make it easier, as you will only be given foods you are able to eat. These foods will not be high in carbs, processed sugars, or other things that you must cut out during the Keto Diet.

The Targeted Ketogenic Diet (TKD)

This variation is different as it isn’t strictly 100% low carb at all times. This is mainly used by very active people who need more carbs to be able to dial through their daily activities. People like athletes and bodybuilders. Although many athletes do the SKD and they do just fine it’s mainly based upon personal and physician preferences.

The TKD allows you to have a given amount of extra carbs before and after you participate in physical activities, whether it is a workout, a practice, or a game. Although, it’s only for times you are going to be in a “high-intensity” situation. Although, it’s important that the carbs you choose to consume during these times to be a healthy carb. Healthy carbs are foods like quinoa, bananas, oranges, sweet potatoes, and buckwheat. While there’s a large list these are a few of your options.

The Cyclical Ketogenic Diet (CKD)

As this diet sounds exactly as it is, it’s a cycleable diet. On days that you are on the Keto diet you consume the usual 75% fat, 20% protein, and 5% carbs. Although, a few days of the week you cut back on your fat intake, and then bump your carb intake up to 50%.

While some people choose to have two consecutive days a week where they cycle their carbs others choose to separate their days. It’s really all up to you and the best way for it to possibly work for you.

The CKD is a diet that has very little research done to back its success. This diet isn’t a vastly used form of the Keto diet as most people are told that the Keto diet is a lifestyle not just another diet. While there isn’t a large amount of research behind it doesn’t mean that it’s not the variation for you. This diet as a whole once was a diet that didn’t have any research to back it and look at it now saving lives and causing major weight loss.

High Protein Ketogenic Diet (HPKD)

Just like the CKD the High Protein diet is pretty self-explanatory. Although, unlike the CKD this diet’s only difference is the fact that you consume a higher amount of protein and less fat than the SKD. Instead of a 75:20:5 ratio it’s a 60:35:5 ratio. Some people find this a lot easier to eat as it’s easier to make meals with this ratio rather than the SKD ratio.

The only problem that scientists have explained with this diet is the fact that the protein may interfere with Ketosis. Protein can be transformed into glucose and used as a fuel for your body. Throwing your body out of Ketosis and relying strictly on your protein for energy as fuel. Although, for most people in the studies they still went into a slight state of Ketosis and still lost some weight.

While these are the four most popular forms with results there are many other forms you may hear of. Another form of the Keto diet I hear floating around all the time is the “Lazy Keto Diet.” They claim that if you aren’t closely tracking your micros and macros to ensure you maintain a state of Ketosis.

So, the Lazy Keto diet is simply eating as few carbs as possible while eating everything else. So practically you are really just forcing your body to eat the other nutrients as a fuel source rather than carbs. Although, doing it this way you aren’t really sure of what exactly your body is using as fuel and what it’s not. The Lazy Keto Diet has never been researched although you are sure to lose weight as eating a low carb and high fat diet in general will force you to eat less, as you will get full faster and stay full longer.

What Does It Feel Like When You’re in Ketosis?

It’s hard to know you are doing something right and feeling something when you’ve never felt it before. A new feeling is hard to understand. Although the feeling is a little different for everyone, some people feel a little anxious and fatigued when they first go into Ketosis. While some don’t. So, it’s hard for anyone to tell you how exactly you will feel. Although there are symptoms and signs that will emerge when you begin going through Ketosis.

Some of these signs being:

Loss of Appetite

This symptom is still under scientific investigation on why exactly it happens to people. Although, it’s believed to be because of the increased vegetable and protein intake from a normal “American Diet.” They believe this due to protein and vegetables being foods that fill you fast and keep you full as they are more dense and nutrient rich foods.

Lack of Energy

When your body is first going into Ketosis you may feel exhausted. This is because your body is craving carbs, processed foods, and sugars that you had to cut out. Without all these your body is in shock. Along with the change in your metabolic state as your metabolism will increase drastically. This lack of energy will change drastically in a very brief period of time. You will go from this all-time low to a new high. When you are first getting into Ketosis your body will be exhausted from having to work harder resulting in all of your energy to be used internally. Although, many people say their energy doubles from their Pre-Keto energy levels. They also say they have the ability to focus better when on the Keto Diet.

Insomnia

When you first go into Ketosis your sleep may be interrupted. You may experience some level of insomnia. The good thing is that it is temporary. And people reported better sleep after their body has adjusted. Doctors believe that the reason that this happens is due to a combination of low levels of serotonin (serotonin goes through a process that is created into melatonin) and increased energy levels. The increased energy may lead you to sleepless nights, because your body is tired, but your mind is awake.

How Long Does It Take to Go into Ketosis?

I can’t tell you a promised amount of days that it’ll take to go into Ketosis. But I can give an average amount of days that it’ll take for a healthy person to reach that state. There are so many factors that play into the process. Some of these factors include age, metabolism, health, and the amount of physical activity you partake in. The average person goes into Ketosis between 2-4 days. The only way your body will go into Ketosis is if you eat less than 50g of carbohydrates a day. If you hit that 2-4-day mark and don’t think you’ve got Ketosis don’t get discouraged. Give it a couple more days and then adjust your diet a little.

Difference Between A Low-Carb Diet and Ketogenic Diet?

The difference between a Low-Carb Diet and the Keto diet often confuses people. Being so similar these diets are often referred to and miscommunicated as the same diet. Although that is not near the truth.

The Keto Diet is a strict diet with a given ratio of carbs, fats, and protein you are allowed to consume in order to remain in the state of Ketosis. It’s easy to get out of Ketosis and that is why it’s important to stay on your diet. When you’re in Ketosis it boosts your metabolism and forces you to feed off of fat. And that is why they make about 75% of your plate be fats.

While on a low-carb diet you aren’t trying to go into Ketosis. You are just trying to eat enough carbs for your body to burn it all for energy. While there is no strict regimen for the Low-Carb Diet your plate will often have 20% of it be carbs, rather than the 5% you’re allowed to have in the Keto diet. In order to remain in Ketosis, you mustn’t eat too much protein, or you’ll use it as energy source before it’ll go after the fat. And a low-carb diet doesn’t limit your intake of anything but the carbs.

If you’ve ever heard the saying “a square can be a rectangle, but a rectangle can’t be a square?” Well while I may sound like I’m contradicting myself Keto can be classified as a Low-Carb Diet, but a Low-Carb Diet cannot be the Keto diet. Simply for the reason I explained. The Keto diet is strict diet and the Low-Carb Diet is very open. Although, the diets that go hand-n-hand are the Low-Carb and Lazy Keto Diet. Only difference is with the Lazy Keto Diet you have to try and eat less carbs then you would on the Low-Carb Diet.

Difference Between the Atkins Diet and The Keto Diet?

Both the Atkins and Keto diet are actually classified as a low-carb diet. Although both diets have huge diversities, while their core concepts are the same. Both diets are low carb. The Atkins Diet is a high protein, and the Keto diet is high fat.

The Keto diet has you count your macros (protein, fat, and carbs). They do this to ensure that your body goes into Ketosis allowing you to maximize the results. However, the Atkins diet goes through stages. During the beginning of the diet you can only eat very low-carb foods although as time goes on you gradually allow more carbs into your diet. You may think that the Atkins diet would keep you full for longer, yet, it’s actually the opposite. The Keto diet will keep you full longer with less food. With the Atkins diet you still have to fight hunger. Although you have more variety when it comes to Atkins as it is a little looser diet.

There is no right or wrong when it comes to your decision as everyone’s different. You just have to weigh out the pros and cons. Then you will be able to see which diet fits you and your lifestyle.

Difference Between the Keto Diet and Paleo Diet?

Although the Paleo diet is often known as being a rather low carb diet it’s more lenient than the Keto diet. As you can add or drop carbs based on your needs. Unlike the Atkins diet both Paleo and the Keto diet rely on macro counting in order to receive the best results. The Keto diet is vastly known as a diet that is low-carb and high fat. While the Paleo diet is known as the diet from the past. By that I mean that this diet focuses solely on foods that were consumed during the Paleolithic era; cutting all “modern foods” (foods such as artificial sweeteners, refined sugars, processed foods, dairy, trans fats, etc..).

Paleo diet is a diet that is often used when people are having allergic reactions yet can’t put a pinpoint on it. While both diets often make people feel healthier and more energized. Both the Keto diet and Paleo diet can cause a significant amount of weight loss.

The Paleo diet is easy to follow once you understand the foods you must cut out. The Keto diet allows you to eat more foods that may have been “post Paleolithic era foods” while the Paleo diet allows you to eat more fruit options.

Again, one diet is not better than the other it’s just good to understand all the diets and the difference in each of them. One diet will fit you more than the other so be sure to do your research.

How Would You Go About Measuring Ketones?

Checking your Ketones isn’t commonly talked about. Although, people like me like to see what we are doing first handed as we don’t trust people. And people (computers or in person) helped tell us how much we need to eat in order to put our body in Ketosis. Some people may tell you that you must go to the doctor in order to have it checked although that’s not the case.

You can easily check your Ketones at home. You can go look in the grocery store for the blood glucose strips and at times they have a Ketone measurement along with the blood sugar. The best time to check your Ketone level is first thing in the morning, right before bed, or right before feedings. As these times will give you the most reliable and accurate reading.

It’s important to ask your doctor what Ketone levels you should try to stay between so that they don’t get too high and can cause major medical issues. Although, your levels should be higher than your normal state or you are not dieting correctly.

Health Benefits?

I’m sure you get it by now that the Keto diet wasn’t really even invented to make someone with a perfect health record to lose weight. But that’s the beauty while it was scientifically created for patients to use to literally save their life, it has far more health benefits for everyone.

No, I’m not saying that it’s a diet for everyone, as it’s simply not. I am a true believer that different diets are necessary for different people. Based upon their lifestyle, their mental state, and their specific body type.

Although, if you are wondering what else the Keto diet could provide to you. Whether you’re on the fence or you just would like to understand how this diet may compliment your body. While there are many things that it may do, some of the benefits include:

Starves Cancer Cells/ Slimming Chances of Getting Some Forms of Cancer

As I’ve previously mentioned when you are on the keto diet you are forcing your body to gain energy in the form of fat, rather than the usual carbohydrates. By doing so you are starving your body of a nutrient that was programmed into our bodies to be necessity.

Although, your body can perform as well and, in some cases, better living off of fat. By starving your body of carbs your body believes it’s living in fight or flight mode. Meaning it is at a constant “starvation.” Therefore, starving cells that feed off of your body. Cells such as cancer cells.

I know it sounds like you’ll be starving and won’t be happy or full at any time. Although that’s not the case. You will be more than full as fats not only fill you up faster, but you stay full longer than you would eating carbs. You just have to keep in mind when you get on the keto diet you are rewiring your body. So, the first step will be the hardest.

Improves Complexion

Many people don’t realize that your diet influences nearly every aspect of your body. Everything you put into your mouth is feeding the rest of your body. While there are many components that go into the presence of acne your diet is a big part of it all. Certain types of food can make your acne inflate or deflate. Although, when you are on the Keto diet as long as you are following the guidelines your acne should improve. No matter what foods you are ingesting. Simply because a low-carb diet will decrease your insulin levels. A high amount of insulin will cause your body to have inflammation. And inflammation causes acne to flare up. By eating a low-carb diet you are cutting your insulin levels and lowering your chances of inflammation.

Weight Loss

If you’ve made it into the reading, I’m sure you either knew or know now that this diet can do wonders in the weight loss category. As weight loss is the number one reason people begin the diet in the first place.

Not only do you lose an abundance of weight but by cutting out foods like bread you are far more less likely to bloat and feel uncomfortable. You are very likely to lose weight on this diet without ever stepping foot in the gym. While we advise you still get the recommended amount of exercise.

Although, when you are first beginning it’s very important to not jump the gun. You can cause very serious health problems when you first are adjusting to the keto diet by overdoing yourself.

May Reverse PCOS And Infertility

While there are many reasonings you may be experiencing PCOS and infertility and Keto cannot be a promised cure it can very possibly cure you. One of the main reasons for many patients who experience PCOS and infertility is due to insulin resistance; this means these women have a higher level of insulin within their body than a healthy woman. The high insulin levels cause problems which put a halt on their ovulation.

During a study at Cleveland Clinic the doctors closely monitored a group of women before and after they changed their diet to a ketogenic diet.

Before the diet the women were experiencing unusual weight gain, irregular periods, and infertility. In just a short period of time all the women in the group lost between 19 and 35 pounds, had a regular cycle, and two of the women even conceived with no fertility treatments.

Prevent/ Maintain Diabetes

A diabetic has problems with their insulin levels. They either have a high or low blood fat level based upon the foods they ingest. If they eat high carb or high sugar foods, it spiked their glucose levels up and can be very harmful even deadly to a diabetic.

There are two types of diabetes type 1 and type 2. Type one diabetics are people who became a diabetic at adolescence. It happens when your immune system kills the cells that create insulin. While type 2 diabetics are people who get diabetes later on in life. Type 2 diabetes is caused when your body begins denying insulin or is unable to create enough insulin for your body to maintain healthy levels. Often by poor diet and health choices.

By doing the ketogenic diet you are relieving any stress placed on your pancreas. You are training your body to rely on fat for energy rather than glucose and insulin. By taking the stress off your active or underlying diabetes it can maintain healthy levels and allow you to live a life where you aren’t constantly afraid of a random spike or fall.

Although, it can be dangerous for certain people with diabetes to be on the Ketogenic diet. So, if you have diabetes it’s best if you go to your doctor and talk to them before beginning, as they may need to monitor you for health reasons.

May improve heart health

Yes, you read correctly being on the Keto diet can improve your heart health. As we have mentioned before the food you place in your mouth is the fuel for your whole body. By eating Keto regiments, you are feeding your body a good amount of healthy nutrients which helps the heart not have to work so hard to digest it.

I’m sure you’ve heard that it’s bad on your heart and can kill you if you are obese. That’s because fat builds up on the heart making it hard to pump eloquent amounts of blood throughout your body.

When your body isn’t having to work so hard to supply blood to your body without a fight. Without that elevated heart rate and struggle your body is able to lower its blood pressure. A frequent and lasting high blood pressure can cause major health issues. It’s also stated that by being on the Ketogenic diet you are lowering your bad cholesterol levels and raising your good cholesterol levels.

Health Risks?

While there are many health benefits that may increase your interest in the diet you must keep in mind there are risks. While some of the risks are more extreme than others, we can’t just tell you the good without telling you the risks and cons of the diet.

Potential Kidney Stone

While kidney stones often don’t kill you, they are not a joke. They hurt and can be so large they have to surgically go in and break them apart small enough to even get out. There are many things that play into the reasoning behind a kidney stone. While some reasons aren’t anything you can prevent there are a few are.

And a few of these reasons that can be elevated when you’re on Keto (especially during the transitioning period). One of the reasons being dehydration. Due to the water loss from “starvation” and the metabolism boost. Another reason you may become dehydrated is because when your body produces a high level of Ketones it can cause an imbalance in electrolytes in your body.

Mineral and Vitamin Deficiency

As mentioned before when you are first beginning the Keto diet your body has to be completely rewired causing it to “freak out” and overlook anything that’s not needed in fight or flight mode. While this will pass it can be very hard in the beginning to maintain the correct number of vitamins and minerals.

Along with your bodies “panic” your body is also not used to working as hard as it does when you’re on the keto diet as it boosts your metabolism. So, with the boost and the panic your body is losing important vitamins and minerals.

Although this can be fixed by replacing it with some form or daily vitamin or vitamins of the necessities.

Although, be sure to fully understand the vitamins you’re putting in your body as many vitamins never have to go through any credibility product tests. One of the best ways to go around this is to go all natural. You can purchase a book called “The Lost Book Of Remedies”

In this book Ms. Nicole Apelian talks about how you can live a healthy life using medications, vitamins, and minerals in their natural form to live a healthy, happy, and full life.

Buildup of fat on liver

While this is a high controversy there are some scientists that claim diets like Keto and similar to can be causing nonalcoholic fatty liver disease. Although, there isn’t enough research to directly link the two.

Nonalcoholic Fatty Liver Disease is caused by buildup of fat around the liver due to poor diet and things of a similar nature. It acts just like it’s sister the alcohol fatty liver disease, although, as the name intel’s it’s nothing to do with the use of alcohol.

Doctors at Keck School of Medicine of USC believe that 35% of Americans have this underlying disease which increases some forms of cancer. And it’s believed that diets where high fat is consumed increases the chance of worsening the disease if you have it without knowing.

Fatigue and Lack of Energy

During those first few weeks of Keto your body is thrown in overdrive. You force your body to “feel starved and begin eating all the fat stored up in your body. It’s the same process as when you fast. If you have ever gone through a fast before you know the exact feeling I’m speaking of. You feel weak, like you can’t hold yourself up.

This is completely normal and completely healthy. When you quit eating whatever you were eating before whether it was a different diet of just everyday meals it’s hard. Quitting carbs is like a smoker quitting cold turkey. Your body “needs it” and without it goes into shock and starts to panic.

During this state of panic your body may feel weak. When it feels this way be sure to listen to it and don’t overdo yourself. It’s hard on your body during the switch. So, when you force more change like a tightened or new workout plan your body can be forced to go into straight overdrive and begin doing more harm than good.

Along with extreme fatigue you may experience a lack of energy. This is because carbs are used as a source of energy. So, when you cut out carbs you are suppressing your source of energy until your body adapts to the diet. Although people claim a boost in energy after their bodies have fully adapted.

Nausea/Constipation/Vomiting

Another side effect that you may come in contact with if you take up the Ketogenic diet is stomach problems such as nausea, constipation, and vomiting. As a result of a change in diets and the derivation of the diet change. I’m sure it’s drilled into your mind by now that once your body goes through a major transition where it goes into a mode of starvation. And while everyone’s body adapts to stress and starvation differently it’s very possible for any or all of these three side effects to begin.

It’s important to be safe if you begin vomiting and losing very important fluids. Your body already can easily go into dehydration as explained before so when you mix already lowered water levels with vomiting you are risking your health. If you begin obsessively vomiting, it’s important to get into seeing your physician as dehydration is a very major thing that can-do serious damage or even death.

If you begin getting constipated, you may try a stool softener or begin taking a daily dose of MiraLAX to gain back a healthy cycle. If a stool softener is not working you may try a laxative. Although if you are relying on a laxative you need to get in to see your physician.

What Is the Keto Flu?

As I’ve mentioned before those first few weeks can be very hard. While some people don’t experience any symptoms at all everyone is different. Switching from a regular diet to a Ketogenic diet is a drastic change for your body. While it may sound scary and be stopping you from switching over, it’s very temporary.

Some of the biggest reasons you may be experiencing these problems are the fact you’re adapting to running off fat rather than carbs. Your body is most likely dehydrated to some extent throughout the changeover causing common forms of dehydration symptoms. As you would with any form of “addiction” you will likely have forms of withdrawals from all your favorite sugary foods, and carbohydrates. Withdrawal can be hard, and it can make it challenging to get through the first step of the process. Some foods you may have withdrawals from are soda, breads, and sugary processed snack foods. As your body is temporarily in shock and is freaking out during the transition it may cause your body to not absorb the vitamins and minerals your body needs.

The number of symptoms you have varies on your body and how it adapts to the changeover. Your symptoms may be worsted if you are large amounts of unhealthy and a high carb food before. You are still very capable of successfully switch over to the Keto diet although the first step will be harder. As you will have stronger withdrawals and your body will be more in shock.

The symptoms you are likely to experience are nausea, vomiting, stomach pain, diarrhea, headache, poor concentration, weak, dizzy, cravings, and irritability.

If you have seen the connection to flu-like symptoms. Hints why it’s called the Keto Flu. Although, you are likely to feel one or two of these symptoms there are ways to prevent them from happening to you. First off, drink plenty of water. This will keep you from getting dehydration. Carbohydrates are known to hold extra water in your body to store for a later use. So, when you have no carbohydrates in your body. This is another reason you get so dehydrated during the first few weeks of the diet. Secondly, exercise. It’s important that you stay active during the first few weeks. It will keep your metabolism going and keep your body from relaxing and making your symptoms stronger. Although, during the first few weeks it’s important not to push yourself and just do light exercise as your body is already having to work hard during the switch. Third, be sure to put plenty of electrolytes in your body. This will keep your body from being deprived of certain nutrients you need. Fourth, get plenty of sleep. This will give your body plenty of time to recuperate and adapt. Five, last but not least be sure you are eating enough fat. As your body is solely running off of fat in order to keep going. If you aren’t getting enough fat you are starving your body of all energy sources which can lead to major health issues.

How Does Keto Affect You Mentally?

The Keto diet will affect you differently during the different stages of the keto diet. During the first stage you may experience a slight depression as you are going through withdrawals and hardships of the Keto flu. Although these feelings are very temporary and will pass.

Studies show that the Keto diet has great long-term effects for your mental health. Patients with mental disorders such as depression, schizophrenia, bipolar, and dementia have all greatly improved and had great long-term effects when switching diets to the Ketogenic diet.

Scientists noticed a large rise of cells called GABA. These cells are often shortened as patients suffering from anxiety disorders. With a rise in these cells these patients were able to live a happy life away from anxiety.

Some scientists used to believe that glucose was essential as it was the single fuel for the brain. Although, after research it was proven that Ketones cannot only fuel the brain, but it may fuel it in a better way. Ketones not only do an amazing job at fueling the brain to function, but it gives it an energy boost.

Ketones are also an anti-inflammatory. This means that the Ketones can reduce inflammation in the brain. This means that the brain will have less pressure and build up there for taking any stress off areas of the brain that were once inflamed causing mental disorders.

How Will Keto Affect You Physically?

So, by now I’m sure you understand this diet can drop pounds. And yes, that’s part of the physical factor that it does to you. Although, that’s not all it does. I’m sure you know by now your body tells itself it’s “starving,” yet, it’s doing the complete opposite. Your body will be full of nutrients and full of its essentials. It’s just mimicking the process it would do during starvation.

While you are losing weight and you are eating a healthy balanced diet there is a possibility for other physical attributes to happen.

One thing your body may do is cramp. Without that “storage” (carbohydrates) your body may be low on minerals such as sodium and potassium causing your body to cramp up.

Another is you may quit experiencing energy crashes. I’m sure you remember a time or two where you ate and then got exhausted where you just had no energy and felt like you could sleep for two days straight. The main cause of this crash is carbs. Dense carbs take excess energy to break down in your digestive system. By taking out these carb dense foods you will no longer have crashes and will have a longer energy supply.

You may experience smelly breath. I know it sounds strange. although, when your body begins producing amply amounts of Ketones it also creates ample amounts of acetone. Acetone is the number one type of Ketone. One Doctor even told his patients that this specific form of “smelly breath” is the very first sign you are entering Ketosis.

You may experience the Keto rash; although this is one of the rarest side effects it does happen. When your body experiences a very low vitamin deficiency for some reason some people get this rash. While there are no health problems or any risks that come with it; it’s just unappealing. Although, it is very temporary and only will be there during the transitioning period of the diet.

Type of Exercise You Should Be Doing While on The Keto Diet?

While you are very capable to work out on the Keto diet and recommend. it’s important that you understand the types of workouts and when it’s recommended.

During the first state of your diet it’ll be hard for your body to have enough energy to do day to day activities. You may feel sluggish. Although, you may not. No matter what, make sure to drink extra water. It’s advised that you do low energy activities like walking. Low energy activities will slim down the chance of getting a severe case of the “Keto flu.”

The number one thing you must do when working out while on the Keto diet is listen to your body. Your body has a good way of telling you when it’s had too much. Things you once did easily may be very hard on you during the transitioning period.

Your body will slowly adapt to the diet and you will gain energy. After a few weeks your body will be back if not more energized then it once was. As this happens you may begin integrating more complex workouts into your routine. Again, just be sure to listen to your body. When you are working out you will be losing extra calories so it’s important to consume the correct number of macros. It’s very easy to under eat and go into a starved state where you begin doing damage to your body.

Why Am I Not Losing Weight on The Keto Diet?

If you are on the Keto Diet and you are not losing weight, there may be many reasons for it. It can be things that you may be doing wrong, or it may be nothing to do with you. Some of the main reasons it may not be working is:

You’re Simply Eating to Many Carbs

The number one rule of this diet is low carb. It’s nailed into your head that you cut carbs in order to get results. You may have been given a calculation of carbs that was just too high for you. Or you may be struggling letting those carbs go. No matter the reasoning you may just need to cut back on your carbs.

You Aren’t Eating Nutrient Dense Foods

You may be following the diet 100% although instead of eating healthy nutrient dense foods you are eating foods that are unnecessary and unhealthy. Just because it fits in the diet doesn’t mean take advantage of it. You want to eat foods that are high in vitamins and minerals that will replenish the body and not just taste good.

Your Calorie Intake Kay Be to High

The thing about this diet is that it focuses mainly on macros. It doesn’t focus on your calorie intake. So, while you may be sticking to your macro count you may be eating foods that are high calorie. Giving your body more than it needs. By consuming too many calories it’s doing your diet more harm than good. You have to be conscious of the food as a whole, not just carb free.

It May Be Medical

You may be doing everything right. Your body may just have an underlying issue. Although, this isn’t for you to decide on your own, it’s up to medical professionals. Some medical conditions do not work well with the Keto diet. So, if you believe you have a medical problem it’s important to stop the diet and get an appointment. Some underlying medical conditions can be major and life threatening.

You Are Trying to Get Unreasonably High Results

You may be losing weight and doing great, you just have too high of expectations. You cannot expect it to be some miracle diet that just makes you lose 100 pounds in a week’s time. It takes time. And it takes a dedication. Your metabolism is increased and is working at its top speed, but you can’t force it to do anything it doesn’t want to do.

You’re Not Sleeping Enough

I’m not sure if you’ve ever heard about the true importance of sleep when it comes to your weight. Sleep is the time your body is able to restart and be able to work hard without having to give you everything to have energy to be awake. Not sleeping enough slows down your metabolism and causes your body to be in a permanent state of emergency; ultimately fighting against your diet.

You’re Not Getting Enough Physical Activity

You cannot put all the weight on the diet. You must be physically active in order to lose an adequate amount. It may be something as light as walking 20-30 minutes a day. Just 30 minutes will allow your heart rate to increase and boost your blood rate. This will allow your body to jumpstart your metabolism and burn calories faster. This will allow you to lose the weight you are wishing for. I’m not asking you to go out and be at the gym hours a day. Just something light will do the same.

Is It Okay to Be on The Keto Diet When You’re Pregnant?

There is a lot of debate backed up with very little research done behind this question. While it’s a healthy diet if done right it holds somewhat of a hard reputation. Doctors know that this diet “starves” your body into going into Ketosis. While that’s not wrong, they tend to focus on that word starved in an aspect that it shouldn’t.

During those first few weeks when you are transitioning it’s hard on your body and you are “starving,” simply because you were transitioning your feeding source. Although, as soon as your body transitions you are not only fueling your body, but your feeding it quality food.

The problem isn’t the diet itself it’s the way people abuse the diet and do it wrong. They cut back to nearly no carbs and then they fail to eat their 75% fats. By doing this they are actually starving their bodies causing them to have underlying or surfacing health issues. And for that reason, doctors often feel as if it may be unsafe to use the Keto diet while pregnant.

Although, there was a study performed on a group of pregnant women Dr. Micheal Fox discusses that he believes it’s perfectly safe and healthy for pregnant women to be on the Keto diet. He explained that for over 17 years he has recommended the Keto diet to women who are having problems with infertility. These women who had these fertility issues were commonly able to get pregnant on their own after being on the Keto diet.

Although, he does state that you should start the Keto diet prior to conceiving. He says the reasoning behind this is due to the period of the hard times in the beginning. It’s not healthy for women to be in a state of “fight or flight” when they are carrying a child. As the baby will either take everything you got, or it’ll be starving with you; and both are equally serious and dangerous.

He believes that as long as you start the diet prior to getting pregnant not only is it okay for you to be one the Keto diet but beneficial. It can decrease or dissolve issues such as preeclampsia, gestational diabetes, nausea, and mentioned before infertility.

Can You Be on The Keto Diet When You Are Breastfeeding?

Being on the Keto diet when you are breastfeeding is a lot like being on the Keto Diet while pregnant. Although, the only difference is the fact that what you eat isn’t being directly transported to the baby; making you able to lose your milk production. If you do not eat enough to happily supply your body and produce a healthy milk supply for your baby, then your baby will suffer. You have to eat more calories than you would if you were just eating for you. Just like when you were pregnant.

The best rule of thumb to ensure you are eating enough is to eat when your body tells you it’s hungry. Just be sure to choose healthy and nutrient dense options. Don’t try to start the Keto diet while you are breastfeeding as there’s a good chance you may lose your supply. If you notice your baby is not getting enough supply, kick up your water and food intake. If this doesn’t work you will have to make the decision to change diets, do both breast and bottle, or quit breastfeeding all together.

Putting A Child on A Ketogenic Diet?

Although the Keto diet is the perfect diet for adults who want to lose weight it’s not the same for children. The only time it’s necessary for a child to be put on the Keto diet is if it’s prescribed by a medical professional for medical purposes. Otherwise carbs are very important for a child’s growth.

A child who is deprived during adolescence gives them a higher risk of having digestive problems. They may have a higher blood cholesterol problem, causing them to have a higher risk of heart attack and stroke. On top of it all it may cause your child to have growth issues.

So, if you plan on using Keto recipes for the whole family be sure to find a way to incorporate carbs into your child’s diet. Add some bread, tortilla, potatoes, etc.

What Happens to Your Body When You Get Off the Keto Diet?

Whether you’ve been on the Keto diet for some time now or you are just starting and curious if you have to do this forever; one question is probably on your mind… what happens if I quit. The good thing is there are ways that you won’t lose all the progress you made. Although if you don’t do it right there is a good possibility that you may fall right back to where you were before.

A few good tips to keep in mind are:

Start Slow.

When you are first getting off the Keto diet it’s important not to just jump right off in the deep end of carbs. Don’t go straight from eating very few carbs to overloading your plate with carbs. This will not only take away progress, but it will cause you a significant amount of pain and discomfort. As your body will not be a pro at digesting these nutrients right away. Begin by eating very dense carbs as they will be easier for your body to digest since it has added time to get it broken down.

Be Aware of Excess Sugar.

One large reason Keto is so hard yet works so well is the drastic cut in sugar. If you were an avid or frequent sugar user, you probably had some sort of withdrawal. Sugar will also be a food that will add those pounds back on the quickest. Being on the Keto diet you probably quit having sugar cravings and crashes. So why would you want to go back to such an unhealthy habit that’ll make you take steps backward?

Make Healthy Habits from The Start.

It’s important to start off strong. If you instantly hop back into your old habits; you will fall right back in your old rut. You did all that work and made that big of a dedication why ruin it now? Making healthy habits before you made a mistake will allow you to move forward more smoothly without having those temptations.

Get Familiar with Healthy Portion Sizes and A Balanced Plate.

This may be the most important tip. As most people gain excess weight due to over portioning their plate. A plate for a 100-pound person shouldn’t be eating the same as a 300-pound person. Along with portioning be sure to have a plate that has the correct amounts of each food group. As over portioning categories like carbs and fats will cause weight gain when eating a balanced meal.

Continue to Be Active.

After you get off the Keto diet it’s important to push yourself in the gym. As long as you stay active it will remain easier to keep the pounds off. An active lifestyle will also ensure that you don’t eat due to boredom or stress. As you transition over you will also be going through a mental change and working out will allow your mind to focus on burning calories and release endorphins. As you may experience some weight and anxiety during the changeover.

Keep Part of Your Routine the Same

Try keeping something the same as when you were on the Keto diet. This will play as a reminder of all the work you did on the Keto and remind you why you don’t want to be back where you once were. Routines play a great rule in your whole life. Physical, health, and mental so keeping some of the same routine will allow your body to feel as if it wasn’t forced to change making the transition easier.

Conclusion.

Now that you’re done reading, I hope that you have a new understanding of what exactly the Keto diet is. While it is so complex and has so many components that play into it, the diet as a whole can be a very influential change.

Although, the diet was created for epileptic patients. The Keto diet can change your life by not only slimming you down, by giving you an energy boost, and focus boost. It will help you weed out addictions such as soda and other sugary food and drinks.

The Keto diet does have some downfalls and risks although most are very temporary and will change for the good after the transition. Although there are some rocks that do not go away during the time of the diet.

You now know the difference between the Keto diet and the other forms of low-carb diets. You now have some sort of understanding on which diet best interests and fits you and your lifestyle.

You now know not only the effects it has on you physically but mentally. And understand the importance of carbs in adolescence diets.

Now whether you have interest in the diet or just had a question after reading an article online you have a full understanding of Keto. You now know that a miraculous and nearly unbelievable diet works like magic due to a commitment and body change. So, is it for you?