Complete Keto Guide

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The keto flu is a collection of symptoms experienced by some people when they first start the keto diet.These symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very little carbohydrates (Kubala, 2018).

The symptoms of keto flu can range from mild to severe and may vary depending on the person’s overall health condition and body adjustments. While some may shift to keto diet without feeling any side effect, others have experience one or more of these symptoms:

  • Nausea
  • Light vomiting
  • Constipation
  • Diarrhea
  • Headache
  • Irritability
  • Weakness
  • Muscle cramps
  • Dizziness
  • Poor concentration
  • Stomach pain
  • Muscle soreness
  • Difficulty sleeping
  • Sugar cravings

These symptoms are commonly reported by those who have just begun the ketogenic diet and can be distressing. They also typically last about a week, though some people may experience them for a longer period of time (Kubala, 2018).

Overall, ketogenic diet is mainly described as a good diet with several health benefits aside from the normal weight loss. For first timers, there may be some body adjustments that will happen during the initial stage (keto flu) but everything is bearable and can be surpasses if the diet is taken seriously.

Aside from its weight loss benefits, keto diet also has a number of benefits for the human body.

One it reduces insulin level or blood sugar in the body. It can also increase level of HDL or good cholesterol. High-density lipoprotein (HDL) is often called the “good” cholesterol.The higher your levels of HDL relative to “bad” LDL, the lower your risk of heart disease (Gunnars, 2018).

Keto diet is also effective against metabolic syndrome, a condition highly associated with risk of diabetes and heart disease.

On top of all, keto diet is also therapeutic for several brain disorders. For the past years, ketogenic diet has been proven to help kids with epilepsy especially those who don’t respond to medications and drug treatments.

The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets (Mawer, 2018).

The keto diet, as a rule, is very low in carbs, high in fat and moderate in protein.When following a ketogenic diet, carbs are typically reduced to under 50 grams per day, though stricter and looser versions of the diet exist. During the process, fats should replace the majority of cut carbs and deliver approximately 75% of your total calorie intake.Proteins should account for around 20% of energy needs, while carbs are usually restricted to 5% (Kubala, 2018).

Many starters would say that switching to a keto diet can be a bit overwhelming. There could be some tedious work especially when buying stocks from the groceries and finding alternative sources of snack but in general, the basic rule is to just reduce carb intake drastically and replace everything with fat.

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