What You Need to Know About Keto Dieting

About Keto Dieting

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate dietary therapy that in conventional medicine is used mainly to treat hard-to-control epilepsy in children. It forces the body to burn fat for energy rather than carbohydrates, which helps with weight loss and other health goals.

To be on a true ketogenic diet, you need to eat 20-50g of net carbs per day (total carbs minus fiber and sugar alcohols). If you’re vegan or vegetarian, there are plenty of options available. Eventually, after just a few days of consuming this amount of carbs, you enter a state of nutritional ketosis. The body begins burning the stored fat for fuel, primarily in the form of fatty acids and ketone bodies.

When you first start the diet, you may experience a few side effects that are called “keto flu.” These include headache, fatigue, nausea, cramps, and diarrhea. It’s important to drink a lot of water and take in extra electrolytes (i.e. a bouillon cube or Powerade Zero) during this time to help prevent dehydration.

You should also avoid processed, grain-based snacks like chips and breads since they’re typically high in carbohydrates. It’s important to keep in mind that the keto diet is not a long-term plan, so it’s best to work with a registered dietitian who can help ensure you meet your long term nutrition goals.