Starting Keto: Is It Really That Tough?

Starting a ketogenic diet can be challenging, as it involves a significant shift in eating habits, from burning carbs to burning fat as fuel. The transition can lead to a range of side effects, including the infamous keto flu, with symptoms like brain fog, drowsiness, headaches, and nausea. The diet also requires careful planning to ensure adequate nutrient intake and avoid potential risks such as nutritional deficiencies, kidney stones, and changes in electrolyte levels. However, some people find it easier than other diets because it replaces restricted foods with new, enjoyable options. The keto diet has gained popularity due to its simplicity and significant results in weight loss, increased energy, and improved overall health.

You'll probably feel terrible at first

Starting a keto diet can be challenging, and you may experience some unpleasant side effects initially. One of the most common issues is the "keto flu," which occurs when your body's electrolyte levels drop due to the reduction in carb intake. Symptoms of keto flu can include brain fog, drowsiness, headaches, and nausea. It can make you feel physically heavy and exhausted, similar to the onset of a cold.

The keto flu is typically caused by a lack of balance in your sodium, magnesium, and potassium levels, as these minerals primarily come from carb-rich foods like beans, fruits, and potatoes. To combat keto flu, ensure you consume enough foods high in magnesium, such as almonds, spinach, and peanut butter, and potassium, such as salmon, avocado, and leafy greens.

Additionally, you may experience a feeling of fat coating your mouth, which can be off-putting. This sensation is often accompanied by "keto breath," a temporary condition that can manifest as a metallic taste in the mouth or breath that smells like acetone. It is caused by the production of ketones in your body from burning fat and is a sign that you are in ketosis.

Another common side effect is tummy troubles, including constipation, bloating, or diarrhea. These issues can arise from dramatically reducing your carb intake, not getting enough fiber, or increasing your fat consumption. To prevent these problems, stay well-hydrated and consume plenty of fiber-rich foods.

While starting keto may be challenging, it is important to remember that these side effects are typically temporary as your body adjusts to this new way of eating. Ensuring you consume a balanced diet with adequate electrolytes and fiber can help alleviate these issues.

Most health experts hate it

The ketogenic diet is one of the most controversial diets out there. While some people swear by its ability to help them lose weight, improve their energy levels, and manage their blood sugar, most health experts advise against it. So, why exactly do most health experts dislike the keto diet so much?

Firstly, the keto diet is a radical departure from the standard American diet, which is typically high in carbohydrates and processed foods. This means that adopting a keto diet requires a significant shift in eating habits and can be challenging to stick to. Additionally, the keto diet is not just about cutting down on carbs; it also involves increasing fat intake, which can be uncomfortable and even unappetising for some. While the keto diet does allow for some high-fat foods that people enjoy, such as butter, cheese, and steak, consuming too much fat can lead to side effects such as gastroesophageal reflux disease.

Secondly, the keto diet can be dangerous for overall health. One gastroenterologist and gut health expert claims that the keto diet "decimates the gut" and can be harmful since poor gut health is linked to chronic disease, anxiety, and inflammation, among other issues. The keto diet can also lead to nutritional deficiencies, kidney stones, changes in electrolyte levels, and bone loss. It is essential for anyone considering the keto diet to ensure they are getting enough fibre, as it can be challenging to achieve when cutting out whole grains, potatoes, and fruit. Not getting enough fibre can result in constipation, bloating, or diarrhoea.

Thirdly, the keto diet may not be sustainable in the long term. While it can lead to rapid weight loss, this is often due to shedding water weight, and the weight can quickly pile back on when carbs are reintroduced. The restrictive nature of the keto diet also makes it challenging to maintain for extended periods.

Finally, the keto diet may not be suitable for everyone. It is crucial to consult a qualified health professional before making any significant dietary changes, especially for children, those with underlying health conditions, and those who are pregnant or breastfeeding. For example, the keto diet can be dangerous for those with underlying conditions such as insulin or GI issues.

In conclusion, while the keto diet may be an effective tool for weight loss and managing certain health conditions, it is not without its risks and drawbacks. Most health experts advise against it due to concerns over its long-term safety, potential negative impacts on gut health, and restrictiveness.

Your cravings will be intense

Starting a keto diet is challenging because it involves giving up many familiar foods and completely changing your eating habits. The keto diet is a high-fat, low-carb, and low-to-moderate protein diet. This means cutting out or significantly reducing your intake of grains, sugar, fruit, tubers, high-carb vegetables, and other foods that are high in carbohydrates.

During the initial stages of the keto diet, it is common to experience intense cravings for carb-rich foods. These cravings can be for foods you typically enjoy, such as french fries, fruit, and warm bread, but you may also find yourself craving foods that you don't usually eat or particularly like. This phenomenon may be due to quitting carbs and sugar abruptly, as well as the restrictive nature of the diet.

To manage these cravings, it's important to find keto-friendly alternatives that satisfy your taste buds and nutritional needs. However, it's essential to remember that low-carb versions of your favourite carb-rich foods may not taste the same. For example, zoodles (zucchini noodles) and cauliflower bread are not exact substitutes for pasta and bread.

The good news is that after the first few weeks, your cravings will start to change in ways you might not expect. As your body adjusts to burning fat for fuel instead of carbohydrates, you may find that you don't experience the same intense hunger pangs and "hangry" episodes. This is because the keto diet helps stabilise your insulin levels, reducing the highs and lows that can trigger intense hunger.

To make the transition easier, focus on adding delicious keto-friendly foods to your diet, such as chicken thighs with skin, chocolate avocado mousse, peanut butter fat bombs, and parmesan and bacon chicken thighs. While it may be challenging at first, remember that it will get easier with time and your relationship with food will improve.

It's different for everyone

Starting a keto diet is a challenge, and it is different for everyone. The ketogenic diet is a high-fat, low-carb, and moderate-protein diet. It is a radical departure from the standard American diet, which is high in carbohydrates and processed foods. The keto diet puts your body in a state of ketosis, where it burns fat for energy instead of carbohydrates. This can have several benefits, including weight loss and improved type 2 diabetes.

However, starting keto can be difficult because it requires a significant shift in your eating habits and physiology. The experience of starting keto varies from person to person. For example, one person may experience intense cravings for carb-rich foods, while another may not. Some people may also face side effects like "keto flu," which includes symptoms such as brain fog, drowsiness, headaches, and nausea. These symptoms occur due to a drop in electrolyte levels as the body adjusts to the new diet.

Additionally, the keto diet may induce some "weird" side effects, such as a feeling of fat coating your mouth, "keto breath" (a metallic taste in the mouth or breath), and tummy troubles like constipation, bloating, or diarrhea. These side effects are usually temporary and can be managed by staying hydrated and increasing fiber intake.

The keto diet can be challenging, but it is often easier than other diets because you replace the foods you give up with new foods that you will enjoy. For instance, you can indulge in foods like chicken thighs with skin, chocolate avocado mousse, peanut butter fat bombs, and parmesan and bacon chicken thighs.

The first three weeks of starting keto are crucial. During this period, your goal is to achieve ketosis by transitioning from using carbs as fuel to burning fat. You may experience changes in your hunger levels, with reduced insulin highs and lows, and less intense hunger pangs.

Overall, while starting keto can be difficult and the experience varies for each individual, it is made easier by the variety of delicious foods you can eat and the potential benefits it can bring.

You might have some weird side effects

Starting the keto diet can lead to some unusual side effects. One of the more common ones is "keto breath," which is often described as fruity and slightly sweet. It's caused by acetone, a ketone released during fat metabolism. This unusual-smelling breath typically disappears within a few weeks.

Another side effect is "keto flu," which includes symptoms such as brain fog, drowsiness, headaches, nausea, lethargy, and mental fog. These symptoms occur as your body adjusts to burning fat for energy instead of carbohydrates. Staying hydrated and increasing your salt and electrolyte intake can help alleviate these symptoms.

Additionally, some people experience digestive issues such as constipation or diarrhea due to changes in fiber intake. Eating plenty of fiber-rich foods and staying hydrated can help with these issues.

You may also notice changes in your bowel habits, such as constipation, as your gut bacteria adapt to the new diet. Increasing your consumption of non-starchy, fibrous vegetables, legumes, nuts, and seeds can help improve bowel habits.

Leg cramps are another possible side effect, typically caused by dehydration and loss of minerals. Drinking plenty of water and increasing your mineral intake, especially magnesium and potassium, may help relieve these cramps.

Some people also experience an increased heart rate or heart palpitations during the first few weeks of the keto diet. Staying hydrated and increasing salt intake may help address this issue.

Frequently asked questions