Side Effects of the Keto Diet

Like many highly restrictive diets, the Keto Diet can cause uncomfortable side effects including constipation and what is called “keto flu.” These symptoms may be due to dehydration and can be easily avoided by drinking plenty of water, avoiding sugary beverages like soda and fruit juice and by eating foods rich in gut supportive short-chain fats such as olive oil, fatty fish and grass fed meat.

The Keto diet cuts carbs drastically and forces the body into a metabolic state called ketosis. When in ketosis, the liver turns fat into small energy molecules that the brain and other organs use for fuel. Many people find that once they become accustomed to this way of eating, these uncomfortable symptoms are reduced or eliminated.

Herbs like rosemary and thyme are delicious additions to Keto dishes. Both add savory, earthy flavors that can transform even the most basic recipes into masterpieces. They also contain antioxidants which have been linked to reduced cancer risk, lower blood sugar and higher cognitive function.

Nonstarchy vegetables are another Keto staple as they provide low net carbohydrates ranging from 1 – 8 grams per cup and are high in fiber, vitamin C and anti-oxidants. Leafy greens, cauliflower, tomatoes, zucchini and peppers are all good choices.

A few other essentials to keep in your pantry include coffee and tea, which have zero carbs and are high in caffeine and health-promoting antioxidants. Plain yogurt and cheese are also A-OK, just be sure to avoid the sweetened varieties as they have more carbohydrates than the plain version.