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Potential side effects of a keto diet Headache Feeling tired Nausea Leg cramps Constipation Bad breath Heart palpitations Exercise difficulties Alcohol tolerance Hair loss Cholesterol Rash When you suddenly switch your body’s metabolism from burning carbs (glucose) to fat and ketones, you may have some side effects as your body gets used to its new fuel, especially during days two through five. Ideally the food you buy shouldn’t even have a list of ingredients (or it should be very short). Don’t eat too much fat Once you’re fat-adapted, it’s important to avoid consuming excess fat. For background and discussions about this potential effect, see these articles: ↩ Here’s a review of the science behind this phenomenon: Applied Physiology, Nutrition, and Metabolism 2011: Fat adaptation in well-trained athletes: effects on cell metabolism [overview article; ungraded] ↩ Here are a few stories [very weak evidence]: How IRONMAN athlete Chris Holley lost 200 lbs “I didn’t just beat my best time running on a keto diet – I crushed it” Watch the movie Run on Fat ↩ Cochrane Database of Systematic Reviews 2018: Ketogenic diets for drug‐resistant epilepsy [strong evidence] Journal of Clinical Neurology 2015: Efficacy of and patient compliance with a ketogenic diet in adults with intractable epilepsy: a meta-analysis [strong evidence] ↩ It’s common for anti-epileptic drugs to have some negative effects on cognition as a side effect: Epilepsy & Behavior 2004: Cognitive side effects of antiepileptic drugs [overview article; ungraded] ↩ British Journal of Nutrition 2016: Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials [strong evidence] Annals of Internal Medicine 2010: Weight and metabolic outcomes after 2 years on a low-carbohydrate versus low-fat diet [moderate evidence] ↩ American Journal of Clinical Nutrition 2007: A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial [moderate evidence] This review article discusses the theory and the science behind this potential effect: Skin Pharmacology and Physiology 2012: Nutrition and acne: therapeutic potential of ketogenic diets [overview article; ungraded] ↩ This is a commonly reported positive effect from people who start a ketogenic diet. A keto diet meal plan represents a carbohydrate-restricted, high-fat, moderate-protein approach to macro distribution.

Unsweetened green tea: Green tea is delicious and provides many health benefits. One study compared a 20gm carb diet to a 50 and 100gram carb diet in healthy volunteers. Aim to consume at least two servings of seafood weekly.

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Vegetarians can also eat eggs and some forms of dairy as part of the diet. To avoid getting bored, you can try different ways of preparing the eggs—boiled, fried, or baked. Triglyceride and HDL cholesterol levels also improved ( 17 ). Although there is controversy how real of an issue this is, it may especially apply in the beginning for those who are very insulin resistant. Fat burning is significantly increased, while insulin – the fat-storing hormone – levels drop greatly.

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Butter Although butter has high saturated fat content, it is still one of the foods allowed in ketogenic diet. If you want to cut costs even more you can replace the avocado in the tuna salad (if you are not lucky enough to find avocados on sale) with more vegetables. Fruit: All fruit, except small portions of berries like strawberries. Join now   We hope you enjoyed reading this guide.

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It helps to calculate your dietary needs based off of your measurements, weight, and activity level. Something went wrong while submitting the form. < BACK Select Your Current Activity Level Low Light activity Medium Exercise 1-3 times per week High Exercise 5 times per week Extreme Athletes < BACK What's Your Height? Avoid keto flu Drink lots of fluids and get enough salt, especially during the first week, to minimize symptoms of the initial “keto flu.”5 For example, a cup of bouillon 1-2 times per day really helps. Here is a list of foods that need to be reduced or eliminated on a ketogenic diet: Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc. Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake. Usually, a ketogenic diet causes weight loss without intentional calorie restriction. Many ketogenic dieters also swear by MCT oil. (MCT simply stands for medium chain triglycerides.) MCT's energy-sustaining powers can be explained as follows: When MCT oil is metabolized in the body, it behaves more like a carbohydrate than a fat. Within that framework, there is generous room to fulfill your body’s nutrient requirements for adequate protein and ample vegetable—and even some fruit—intake. A term coined by the keto community, this is a temporary side effect experienced by some people when they start the keto diet. In the standard keto diet, animal products tend to make up a large portion of meals because these foods are naturally high in fat, high in protein, and low in carbohydrates. It could reduce oxidative stress (see study here).

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See Also
Keto Meal Plan for Dummies
Keto Diet Plan Diabetes
Keto Diet Plan for Weight Loss Nigeria

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