The Basics of Keto Dieting

Typically, the keto diet features foods high in fats, moderate protein and low carbohydrate levels. Meals are typically based on whole foods such as fish, meats, eggs, nuts and seeds, avocados and olive oils. In addition, a typical keto diet can include a variety of vegetables (especially leafy greens and cruciferous veggies) but should avoid starchy vegetables such as potatoes and corn.

Weight loss is often seen in the first two weeks of the diet due to water loss and increased ketone production (as muscle glycogen is converted to glucose). However, it is recommended that one does not aim for an excessive calorie deficit as this can have negative results. In the long run, weight loss on the keto diet is largely attributed to its satiating effect.

In the beginning, it can be helpful to work with a dietitian to plan meals and make sure that nutritional deficiencies are avoided. It is also important to reorganize the pantry and refrigerator to remove high carbohydrate foods. It is a good idea to keep a stock of keto-friendly items such as low-carb vegetables and lean proteins. It is also important to monitor ketone levels with an over-the-counter test kit as consuming too much protein can disrupt ketosis.

At the onset of the keto diet, some people may experience symptoms such as “keto flu.” This is a temporary symptom caused by the body being unable to process carbohydrates efficiently. This can include headaches, nausea, fatigue and cramps. Increased urination is also common as acetoacetate, a ketone body, is excreted in the urine. Increasing water intake and replenishing electrolytes is usually enough to help ease these symptoms.