There is a big reason why the ketogenic diet was the number one search term related to health in Google in 2018. The adoption of a keto diet can be absolutely transformative for your health, which helps you lose weight and keep it off, to improve its cognitive and potentially therapeutic function for a series of chronic conditions, such as joint pain, type 2 diabetes, Parkinson's disease and depression.
As is the case with the adoption of any new lifestyle plan, choosing to go to "keto" can have some side effects. These three problems arise more, but all have solutions:
You have the "keto flu"
It is not uncommon when you feel exhausted, sore and, in general, it is not right to start the ketogenic diet. The solution can be quite simple. When ketones are produced, they induce diuresis, which means an increase in urination. This causes the body to lose important electrolytes such as sodium, potbadium and magnesium. The simple restoration of these electrolytes is usually enough to end the keto flu. An effective and convenient product that I like is the LMNT Electrolyte Drink Mix from LMNT Labs.
This is, in my experience, the most common complaint when people adopt the ketogenic diet for the first time. And it's the easiest thing to explain. Constipation by keto arises when people enter and reduce their carbohydrates to really low levels. This is quite an error because in doing so, dietary fiber, which is in fact a carbohydrate, is reduced or eliminated completely. It is important to focus on net carbohydrates. That is, while it is essential to drastically reduce the consumption of carbohydrates, it is important not to include dietary fiber in this calculation. The net carbohydrates are the total carbohydrates minus the dietary fiber carbohydrates. A lot of good dietary fiber not only helps with bowel function, but also helps nourish our 100 billion intestinal bacteria, allowing us to stay healthy.
They overwhelm you
Finally, many people, including myself, tend to want to jump aggressively towards things with both feet from the beginning. So when you choose the diet keto, a diet that focuses on changing the body's metabolism and stop using carbohydrates as a fuel source to burn fat, not everyone can make this dramatic change easily. Therefore, it is not reasonable to expect everyone to adapt easily to the keto diet during the night. We are all different depending on our genetics, body morphology and dedication. In some people it can take up to two weeks, and the best way to achieve this new way of eating is to switch to higher amounts of healthy fat and lower levels of carbohydrates for several days.
David Perlmutter, M.D., is a board-certified neurologist, a member of the American College of Nutrition and a great-selling author of the New York Times.