Carbs On Keto: The Good, The Bad, And The Ugly

The keto diet is a popular weight-loss plan that involves drastically reducing your carbohydrate intake, moderating protein, and increasing fat consumption. Staying on keto means limiting your daily carb intake to under 50 grams, which is significantly less than the standard Western diet. While on keto, your body enters a state of ketosis, where it burns fat for energy instead of glucose. This can lead to potential weight loss, increased energy, and improved cholesterol. However, starting keto can be challenging, as your body goes through a period of adjustment, often experiencing symptoms like fatigue and reduced cognitive function, commonly known as the keto flu.

You will likely experience the 'keto flu'

You will likely experience the keto flu.

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. The symptoms are similar to the flu and are caused by the body adapting to a new diet of very few carbohydrates.

The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. This drastic reduction in carbohydrates can shock the body, leading to withdrawal-like symptoms. The keto flu is essentially your body experiencing carb withdrawal.

The symptoms of keto flu include:

• Headaches
• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Diarrhea or constipation
• Trouble falling asleep or staying asleep
• Poor focus and concentration
• Brain fog

The good news is that the keto flu is usually temporary. For some, the symptoms disappear within a few days. However, for others, it can last up to a month.

• Drink plenty of water. Staying hydrated helps with headaches and boosts energy levels.
• Take an electrolyte supplement. Adding electrolytes like salts, potassium, and magnesium can help with cramps and nausea.
• Get plenty of rest. Taking an Epsom salt bath can help soothe and relax your muscles and improve electrolyte absorption.
• Try light exercise. Light activities like yoga can help relieve muscle pain and tension and boost your mood.
• Eat enough fat. Ramping up your fat consumption can help speed up the transition to burning fat instead of glucose for fuel.

You can have a maximum of 20-50g of carbs per day

When following a keto diet, it is recommended that you consume a maximum of 20 to 50 grams of carbohydrates per day to enter and remain in ketosis. This is a very low amount of carbohydrates and will be a significant change for your body to adjust to.

The keto diet is a very high-fat, moderate-protein, and low-carbohydrate diet. It typically consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates. This means that the majority of your meals will be made up of foods that are high in fat, such as oils, eggs, dairy, meat, and fish.

To put this into perspective, a medium-sized pear contains 27 grams of carbohydrates, which is already close to the maximum daily allowance on a keto diet. This restriction means that many foods are excluded, such as bread, beans, legumes, and some fruits and vegetables.

The keto diet is designed to put your body into a state of ketosis, where it burns fat for energy instead of glucose. This can lead to weight loss and increased energy, as well as other potential health benefits. However, it is a challenging diet to follow due to the drastic reduction in carbohydrates and the resulting lack of energy, often referred to as the "keto flu."

It is important to note that the keto diet is not suitable for everyone, and it is always recommended to consult with a healthcare professional before making any significant changes to your diet.

You can get into ketosis faster with intermittent fasting

Intermittent fasting can be a useful tool for getting into ketosis faster. Ketosis is a metabolic state in which your body burns fat for energy instead of glucose. Typically, your body uses blood sugar (glucose) from carbohydrates as its main energy source. However, when you reduce your carb intake to very low levels, your body starts burning fat instead, producing a compound called ketones, which become your body and brain's main energy source.

Intermittent fasting is an eating pattern that alternates between periods of fasting and normal eating. One popular method is the 16/8 method, where you eat during an eight-hour window and fast for the remaining 16 hours of the day. During the fasting period, your body will deplete its glucose stores, and if the fast is long enough, it will start burning fat for energy, thus achieving ketosis.

To trigger ketosis through intermittent fasting, you typically need to fast for at least 12 hours, and sometimes up to 18 hours. This duration provides enough time for your body to use up all the glucose from digested food and start breaking down stored fat to create ketones as an alternative energy source.

Combining intermittent fasting with a keto diet may help you reach ketosis faster and lead to greater fat loss. Intermittent fasting boosts metabolism and promotes thermogenesis, or heat production, which can help utilise stubborn fat stores. Additionally, it can reduce hunger and promote feelings of fullness, aiding in weight loss.

However, it's important to note that combining intermittent fasting with keto may not be suitable for everyone. Pregnant or breastfeeding women and those with a history of disordered eating should avoid intermittent fasting. People with certain health conditions, such as diabetes or heart disease, should consult a doctor before trying this combination. It's also crucial to ensure you're getting adequate nutrition and not overeating on non-fasting days.

You may experience side effects like ''keto' breath and constipation

You may experience side effects like keto breath and constipation

The keto diet can be difficult to follow and may produce side effects such as "keto breath" and constipation. These side effects are related to your gastrointestinal (GI) tract reacting to the absence of carbs.

Keto Breath

"Keto breath" is one of the signs of ketosis, a metabolic state that occurs when your body burns fat for energy instead of glucose. It is usually harmless and not a cause for concern. However, if you are concerned about the odour, maintaining proper oral hygiene is recommended.

Constipation

Constipation is a common issue for people on the keto diet due to the significant reduction in carbohydrate intake. Carbohydrates like fruits and whole grains are common sources of dietary fibre, which is essential for maintaining regular bowel movements. Therefore, transitioning to a low-carb diet can lead to digestive issues like constipation.

Additionally, the keto diet may be challenging for some people due to the high-fat content, which can also cause gastrointestinal upset. It is important to ensure that you are consuming enough fibre from keto-friendly sources, such as non-starchy vegetables, and staying adequately hydrated.

• Add more fibre-rich foods to your diet: Include more leafy greens, broccoli, nuts, seeds, berries, and non-starchy vegetables like asparagus and cauliflower.
• Increase your water intake: Proper hydration is crucial for normal bowel function. Aim for 9-13 cups of water per day, and use the colour of your urine as a hydration indicator.
• Cut back on dairy: Dairy products are allowed on the keto diet, but they can be hard to digest for some people and contribute to constipation. Consider reducing your dairy intake or switching to dairy-free alternatives.
• Gradually introduce the keto diet: Instead of drastically cutting carbs, start with a higher daily carb intake and slowly reduce it as your body adjusts. This approach may take longer to reach ketosis but can help reduce side effects.
• Exercise regularly: Physical activity, including light cardio and walking after meals, can promote bowel movements and relieve constipation.

You should consult a doctor before starting the keto diet

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. However, it is not suitable for everyone, and there are some potential risks and side effects. Therefore, it is important to consult a doctor before starting the keto diet.

Firstly, the keto diet is not suitable for those who are breastfeeding. It may also be unsafe for people with certain medical conditions, such as kidney problems or liver conditions. Additionally, those taking medication for high blood pressure or diabetes should speak to their doctor before starting the keto diet, as medication doses may need to be adjusted.

Secondly, the keto diet can be restrictive and challenging to follow. It requires a significant reduction in carbohydrate intake, limiting many nutrient-rich foods such as whole grains, fruits, and vegetables. As a result, there is a risk of nutrient deficiencies, especially if the diet is not carefully planned.

Furthermore, the keto diet is associated with an increase in "bad" LDL cholesterol, which is a risk factor for heart disease. It is also high in saturated fat, which has been linked to an increased risk of heart disease. Therefore, it is important to understand the potential impact on your heart health before starting the diet.

Lastly, the keto diet can cause side effects, such as keto flu, constipation, and fuzzy thinking. These side effects may be temporary, but they can affect your daily life and well-being. It is important to be aware of these potential side effects and discuss them with your doctor to ensure the keto diet is safe for you.

In conclusion, while the keto diet may offer potential benefits, it is not suitable for everyone, and there are risks and side effects to consider. Consulting a doctor before starting the keto diet can help ensure that you make an informed decision about your health and well-being.

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