Side Effects of Keto Dieting

Keto Dieting

During the initial phase of the keto diet, many people experience short-term side effects like constipation, fatigue, dizziness, and headaches, which are commonly known as the “keto flu.” Staying well-hydrated, adding salt to your food, and eating a lot of fat can help ease these symptoms. This period of adjusting to the diet is temporary, and will fade as your body becomes accustomed to using fat for energy.

The ketogenic diet allows you to eat high amounts of healthy fats (like those in olive oil, avocado, nuts, seeds, and oils), along with moderate amounts of protein. In a typical 2,000-calorie meal, 75 percent of your calories should come from fats. The diet also limits carbs to 20-35 grams per day. This helps the body burn fat for energy, rather than carbohydrates, which is an effective way to lose weight and lower blood sugar levels in people with type 2 diabetes.

A ketogenic diet has been shown to improve diabetes outcomes, including HbA1c levels. However, its severe restrictions on certain foods may make it difficult to stick with long term. This can lead to yo-yo dieting and weight cycling, which is associated with an increased risk of death.

Keto herbs are a kitchen staple that can add bursts of flavor to your meals and boost your health. Try adding thyme to your favorite soups and salads for its savory, earthy flavor, or rolling cheeses in finely chopped thyme to create delectable snacks.