keto diet side effects on liver What is keto? what can i eat on keto?

August 24, 2022

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Starting a Ketogenic Diet: Understanding Possible Side Effects and Food Choices Keto is a diet that has gained immense popularity in recent years. People have been adopting the keto diet to lose weight, treat medical conditions, and improve overall health. But, before we delve deeper into what the keto diet is all about and the food choices it entails, let’s understand the possible side effects that come with it. 1. Keto Flu The most common side effect of starting a ketogenic diet is experiencing the keto flu. As your body adjusts to burning fat for energy instead of glucose, you might experience symptoms such as headaches, nausea, fatigue, irritability and brain fog. These symptoms usually go away within a week or two. 2. Digestive Issues Switching to a high-fat and low-carbohydrate diet can cause digestive issues such as constipation, diarrhea, and bloating, especially in the initial weeks. Drinking ample amounts of water and incorporating fiber-rich foods can alleviate these symptoms. 3. Electrolyte Imbalance Reducing your carbohydrate intake can lead to a drop in electrolyte levels, which can cause muscle cramps, fatigue, and headaches. Eating potassium-rich foods such as avocados, spinach, and broccoli can prevent electrolyte imbalances. 4. Increased Cholesterol Levels A high-fat diet can increase your cholesterol levels, but studies have shown that the increase is often in the “good” cholesterol, known as high-density lipoprotein (HDL). It’s important to get your cholesterol levels checked regularly and consult your doctor. 5. Mood Swings A sudden reduction in carbohydrates can cause mood swings such as irritability, low energy, difficulty concentrating, and insomnia. The mood swings are usually temporary and can be reduced by eating adequate amounts of protein and healthy fats. 6. Reduced Athletic Performance While your body adapts to using ketones for energy, athletic performance can temporarily decline. However, studies have shown that once the body becomes accustomed to using ketones, athletic performance improves. So, now that we have discussed the possible side effects of a ketogenic diet let’s take a look at what food choices you should make on a keto diet. A ketogenic diet typically consists of high-fat, moderate-protein, and low-carbohydrate foods. Here are some keto-friendly foods you can incorporate into your diet: - Meat: Chicken, beef, lamb, pork, and fatty fish such as salmon and tuna. - Dairy: Cheese, butter, cream, and full-fat yogurt - Nuts and Seeds: Macadamias, almonds, walnuts, chia seeds, and flaxseeds - Low-Carb Vegetables: Broccoli, cauliflower, zucchini, spinach, and asparagus - Fats and Oils: Coconut oil, olive oil, avocado oil, and butter However, it’s important to avoid or limit high-carbohydrate foods such as sugary beverages, bread, rice, potatoes, and pasta. In conclusion, the ketogenic diet can have side effects, but they are mostly temporary and can be managed with a few lifestyle modifications. Additionally, by focusing on a diet rich in healthy fats, moderate protein, and low carbohydrates, the ketogenic diet can be a sustainable way to improve overall health.

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