Health Benefits of Keto Dieting

The keto diet is a high-fat, low-carb approach to eating. Typically, followers of the diet strictly limit carbohydrates to 20-30 grams per day (a medium-sized banana contains 27 grams). A ketogenic diet can be challenging to follow because it severely limits carbs, but it can provide amazing health benefits, including weight loss and improved symptoms associated with certain metabolic, neurological and insulin-related conditions.

When following a ketogenic diet, it’s important to stick to a well-formulated plan in conversation with a registered dietitian. This can help ensure that you are achieving and maintaining ketosis, and it will also help avoid potential side effects.

Symptoms can include diarrhea, nausea, fatigue and headaches. However, if you’re diligent about tracking your food and making healthy choices, these symptoms should clear up fairly quickly.

There are a number of ways to make it easier to adhere to a ketogenic diet. One way is to use a carbohydrate counter or ketogenic calculator to get an accurate understanding of how many carbohydrates you’re consuming on a daily basis. Another is to plan ahead. This includes packing snacks, pre-made meals and bringing keto-friendly options when traveling or visiting friends and family.

It’s also a good idea to track your calories and macronutrients with a weight-loss app or food journal. This will give you a more realistic picture of your calorie intake and can help to prevent overeating. Finally, be sure to consume enough sodium and potassium. Potassium deficiency can cause dizziness, fatigue and muscle cramps.