My Experience: Living Keto, One Day At A Time

The ketogenic diet, or keto diet, is a low-carb, high-fat diet that has been advertised as a weight-loss wonder. The keto diet involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body becomes incredibly efficient at burning fat for energy.

On the keto diet, you will eat plenty of low-carb foods as well as foods high in fat. Meanwhile, you’ll have to be careful not to take in too much protein. This macronutrient makeup will help your body stay in a metabolic state called ketosis.

The keto diet is often used to help reduce the frequency of epileptic seizures in children. It has also been tried for weight loss and to help stabilise blood sugar and aid weight loss in type 2 diabetes management.

The keto diet is extremely restrictive compared with some other diets, which may cause stress for some people. Additionally, the keto diet may cause side effects, especially when you’re getting started. Some possible side effects can include increased cholesterol levels and kidney problems.

What to eat on a keto diet

The keto diet is a low-carb, high-fat diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

Meat and Poultry

Chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage (in limited amounts).

Seafood

Salmon, snapper, tuna, halibut, cod, trout, catfish, scallops, crab, clams, oysters, lobster, mussels, and more.

Dairy

High-fat dairy products such as heavy cream, soft and hard cheeses, cream cheese, and sour cream.

Eggs

Pastured or omega-3 whole eggs.

Vegetables

Cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, and olives.

Nuts and Seeds

Almonds, peanuts, macadamia nuts, pecans, hazelnuts, walnuts, sesame seeds, pumpkin seeds, and flaxseeds.

Fruits

Avocados and berries such as blueberries, blackberries, and raspberries, all in moderation.

Beverages

Unsweetened coffee and black tea, dry wine, champagne, and hard liquor (in moderation).

Condiments and Seasonings

Salt, pepper, herbs, spices, stevia, and sucralose (in moderation).

Fats and Oils

Butter, coconut oil, olive oil, ghee, lard, avocado oil, and mayonnaise.

Sweet Treats

Dark chocolate (in moderation).

How to get into ketosis

To get into ketosis, you need to follow a ketogenic diet. This involves drastically reducing your carbohydrate intake and replacing it with fat. Here are some tips on how to get into ketosis:

• Reduce your carbohydrate intake: Aim to limit your carbohydrate intake to 20-50 grams per day. This will help shift your body's metabolism away from carbs and towards fat and ketones.
• Increase your fat intake: Eat more healthy fats such as olive oil, avocado oil, nuts, seeds, and fatty fish like salmon, trout, tuna, and mackerel.
• Moderate your protein intake: Excess protein can be converted into glucose, which may slow down your transition into ketosis. Include a moderate amount of protein in your diet, such as meat, fish, eggs, and dairy.
• Practice intermittent fasting: Try intermittent fasting methods such as limiting food intake to an 8-hour window and fasting for the remaining 16 hours. This can help you enter ketosis faster.
• Monitor your progress: Use blood, urine, and breath tests to measure the amount of ketones produced by your body and determine if you've entered ketosis. Some symptoms of ketosis include increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.
• Plan your meals: Planning your meals in advance can help you stick to your keto diet and make it easier to adjust to the new eating pattern.
• Read food labels: Familiarize yourself with food labels to check the grams of fat, carbs, and fiber in the foods you eat. This will help you make informed choices that fit within your keto diet.

Potential risks of a keto diet

The keto diet is a low-carb, high-fat diet that carries some risks. Here are some potential dangers of following a keto diet:

Nutrient Deficiency:

The keto diet restricts several food groups, including fruits, whole grains, and legumes, which are excellent sources of essential vitamins and minerals. As a result, people on a keto diet may not get enough calcium, vitamin D, magnesium, phosphorus, selenium, vitamins B and C, folate, and fiber. Over time, this can lead to nutrient deficiencies, which can have adverse effects on overall health.

Liver Problems:

The keto diet requires the body to metabolize large amounts of fat. This can put additional strain on the liver and worsen any existing liver conditions. The high intake of saturated fats encouraged by the keto diet is linked to an increased risk of heart disease.

Kidney Problems:

The kidneys play a crucial role in metabolizing protein. The high protein content of the keto diet may overload the kidneys and lead to kidney problems. Additionally, the diet's emphasis on animal-based foods can increase the risk of kidney stones due to the higher acid content in urine. People with chronic kidney disease should avoid the keto diet as it can worsen their condition.

Constipation and Digestive Issues:

The keto diet is low in fibrous foods like grains and legumes, which are essential for digestive health. This can lead to constipation and other digestive discomforts. The restriction of carb-rich foods can also negatively impact gut bacteria, potentially affecting immunity, mental health, and inflammation in the body.

Fuzzy Thinking and Mood Swings:

The brain typically relies on glucose from carbohydrates as its primary energy source. When the body is deprived of carbohydrates, as in the case of the keto diet, it may experience confusion, irritability, and mood swings.

Keto Flu:

When starting the keto diet, some people experience symptoms similar to the flu, including headaches, dizziness, fatigue, nausea, and constipation. These symptoms are often due to dehydration and electrolyte imbalances caused by the body's adjustment to ketosis.

Social Isolation and Disordered Eating:

Strict diets like keto can lead to social isolation as it may be challenging to find keto-compliant options when eating out or socializing. Additionally, the restrictive nature of the diet may contribute to disordered eating patterns or an unhealthy relationship with food.

Increased Risk of Chronic Diseases and Early Death:

There is ongoing research into the long-term effects of the keto diet. Some evidence suggests that high-fat, low-carb diets focusing on animal-based foods may increase the risk of heart disease, cancer, and all-cause mortality. However, more extensive studies are needed to confirm these findings.

It is important to consult a healthcare professional before starting any new diet, especially one as restrictive as the keto diet. While it may offer some health benefits, it also carries potential risks that should be carefully considered.

The keto flu and other side effects

The keto diet is a low-carb, high-fat diet that can help the body burn more fat, reduce hunger, and reduce blood sugar levels. However, it also has some side effects, including the infamous "keto flu".

The keto flu is a term commonly used by people on keto blogs and forums to describe the fatigue, mental fogginess, and irritability they experience as their body transitions from relying on glucose to ketones for energy. This usually lasts only a few days, and you can take steps to mitigate these symptoms by replenishing fluids and salt.

Other potential side effects of the keto diet include:

• Increased cholesterol levels: The keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease.
• Nutrient deficiencies: The keto diet restricts many nutrient-rich foods, such as fruits, whole grains, and legumes, which may lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.
• Liver problems: The high-fat content of the keto diet may overload the liver, especially if you have an existing liver condition.
• Kidney problems: The kidneys help metabolize protein, and the high protein intake on the keto diet may overload them.
• Constipation: The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation.
• Fuzzy thinking and mood swings: The brain typically functions best when it uses sugar from healthy carbohydrates as its energy source. Low-carb diets may cause confusion and irritability.

It's important to note that the keto diet is not suitable for everyone, and you should consult your healthcare provider before starting this or any other diet, especially if you have a pre-existing health condition.

How to start a keto diet

The keto diet is a low-carb, high-fat diet that is designed to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates, the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.

• Focus on carbs only: The keto diet limits carbs to 20-50 grams per day. This is a very low amount, so it's important to plan your meals ahead of time and be mindful of your carb intake.
• Have an accountability partner: The keto diet can be challenging, so it's helpful to have someone to support you and keep you on track.
• Plan your meals: Figure out what you're going to eat ahead of time. This will make it easier to stick to the diet and ensure you're getting the right balance of nutrients.
• Eat more fat: The keto diet is high in fat, so make sure to include plenty of healthy fats like olive oil, avocado, nuts, and seeds.
• Choose your proteins wisely: The keto diet includes a moderate amount of protein. Good options include fish, chicken, and eggs.
• Be mindful of your vegetable intake: While the keto diet includes low-carb vegetables like leafy greens, peppers, and summer squashes, some vegetables like potatoes, sweet potatoes, and onions should be limited.
• Watch your dairy intake: Dairy products like cheese, cream, and Greek yogurt are allowed on the keto diet, but it's important to choose full-fat or unsweetened options and consume them in moderation.
• Stay hydrated: Drink plenty of water and unsweetened beverages like tea and coffee. Avoid sugary drinks and juice.
• Be prepared for side effects: Some people experience the "keto flu" when starting the keto diet, which can include symptoms like fatigue, mental fogginess, and irritability. This is usually temporary and should pass within a few days.
• Check with your healthcare provider: The keto diet may not be suitable for everyone, so it's important to consult with a doctor or dietitian before starting, especially if you have any health conditions or are taking medications.

Frequently asked questions