Health Benefits of the Keto Diet

The Keto Diet is high in fat and low in carbohydrates, and it can cause short term health effects for some. These include stomach upset, dizziness and fatigue. Some people may experience the “keto flu.” These symptoms usually go away within a week. This diet also can cause constipation. Adding fiber from beans, whole grains or starchy vegetables can help. Some keto dieters need to take a fiber supplement, according to the National Institutes of Health.

You can find recipes on many websites, food blogs and apps that offer easy-to-follow menus and meal plans for the keto diet. Many grocery stores also have low-carbohydrate products, including breads, pasta and frozen pizzas. Check labels and choose items with few grams of carbs. Avoid high-sugar fruits, which can spike your blood sugar and kick you out of ketosis. Choose plain yogurt instead of flavored options, which often have added sugar. Avoid consuming too many dairy products, such as milk and butter, because they are high in carbohydrates.

You can add to your protein intake with eggs, meat and fish. You should also choose nonstarchy vegetables, such as broccoli, cauliflower, green beans and bell peppers. Leafy vegetables are especially high in nutrients, such as vitamin C and several minerals. Choose from a variety of colors to get a wide range of antioxidants, which are important for your health.