What You Should Know About Keto Dieting

About Keto Dieting

The keto diet focuses on healthy fats and adequate protein, with very few carbohydrates. It may help people lose weight, manage diabetes and improve heart health, according to several studies. The diet is not for everyone, and it may cause side effects such as fatigue, muscle aches and headaches. It may also raise levels of cholesterol and triglycerides.

A typical ketogenic diet restricts people to fewer than 20 net carbohydrate per day, which includes sugar alcohols, starch and fiber. It also reduces foods rich in carbohydrate such as rice, pasta, cereal, fruits, juice, soda, ice cream and many processed foods. The diet also limits beans, legumes and root vegetables like peas, potatoes and carrots. The diet can be difficult to follow, especially in the first week. Some people experience a feeling of being unwell, known as the keto flu. This can include fatigue, headaches, muscle aches and hunger. These symptoms usually resolve after a few weeks.

Herbs are a staple in the keto diet, adding flavor to recipes. A mix of rosemary, thyme and oregano can be used as a dry rub for meats. Using a herb blend can also elevate the taste of vegetables. Try mixing herbs with salt and pepper and rubbing it on meats or adding it to vegetables before roasting, grilling or sauteing.

The keto diet is not suitable for people with certain health conditions, including kidney or heart problems and diabetes. It is also not advised for pregnant women or children. People should consult a doctor before starting a ketogenic diet.