Is the keto diet still beneficial for your health. How do you know when it’s time to transition off keto. What are the potential risks of long-term ketosis. When should you consult a doctor about stopping keto.

Understanding the Ketogenic Diet: Basics and Benefits

The ketogenic diet, commonly known as keto, is a high-fat, low-carbohydrate eating plan that has gained significant popularity in recent years. But what exactly does it entail?

A typical keto diet consists of:

• 55-60% fat
• 30-35% protein
• 5-10% carbohydrates

This macronutrient breakdown forces the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While many people turn to keto for weight loss, it may also offer benefits for managing certain health conditions.

Are there any potential drawbacks to keto? Despite its benefits, the diet can be challenging to maintain long-term and may cause side effects in some individuals. It’s crucial to understand both the pros and cons before embarking on a ketogenic journey.

Identifying Red Flags: When Health Concerns Arise on Keto

While the ketogenic diet can be effective for many, it’s not without risks. Recognizing potential health concerns is crucial for determining when it might be time to stop or modify your keto approach.

Liver Health and Keto

Can the keto diet impact liver function? In some cases, a high-fat diet may lead to increased blood cholesterol levels and elevated liver enzymes. This can potentially contribute to non-alcoholic fatty liver disease (NAFLD) or hepatic steatosis. If you notice any signs of liver problems, it’s essential to consult with a healthcare provider.

Cardiovascular Considerations

How does keto affect heart health? While some studies suggest keto can improve cardiovascular markers, others raise concerns about the long-term effects of a high-fat diet, particularly if it’s rich in saturated fats. Monitoring your cholesterol levels and discussing any changes with your doctor is crucial.

Digestive Discomfort and Keto

Constipation is a common complaint among keto dieters. This is often due to the reduced intake of fiber-rich carbohydrates. If you’re experiencing persistent digestive issues, it may be a sign that the diet isn’t agreeing with your system.

The “Keto Flu” Phenomenon

Many people experience what’s known as “keto flu” when first starting the diet. Symptoms can include:

• Fatigue
• Headaches
• Nausea
• Dizziness
• Difficulty exercising

While these symptoms often subside after a few weeks, persistent issues could indicate that keto isn’t the right fit for your body.

Beyond Health: Other Reasons to Consider Ending Your Keto Journey

Health concerns aren’t the only valid reasons to stop a ketogenic diet. Let’s explore other factors that might indicate it’s time to transition away from keto.

Achieving Your Weight Loss Goals

Have you reached your target weight on keto? If so, you might consider transitioning to a more balanced eating plan for maintenance. Consulting with a nutritionist can help you develop a sustainable approach to keep the weight off without strictly adhering to keto.

Plateauing Progress

Has your weight loss stalled despite strict adherence to keto? A lack of progress can be frustrating and may signal that your body has adapted to the diet. In such cases, reassessing your approach with a healthcare provider can help determine if keto is still the best option for you.

Lifestyle Compatibility

How well does keto fit into your daily life? If you find the diet too restrictive or difficult to maintain, it may not be sustainable in the long run. Consider whether the challenges of following keto outweigh the benefits for your individual situation.

Enjoyment and Food Relationship

Do you still enjoy your meals on keto? If the diet has negatively impacted your relationship with food or reduced your overall enjoyment of eating, it might be time to explore other nutritional approaches that better align with your preferences and lifestyle.

Navigating the Transition: How to Safely Stop Keto

Deciding to stop the ketogenic diet doesn’t mean immediately reverting to your previous eating habits. A gradual transition can help minimize potential side effects and maintain some of the benefits you’ve gained.

Gradually Increasing Carbohydrates

How should you reintroduce carbs after keto? Start by slowly adding small amounts of complex carbohydrates to your meals. This might include:

• Whole grains
• Fruits
• Starchy vegetables

Gradually increasing your carb intake over several weeks can help your body readjust without causing drastic blood sugar spikes or digestive issues.

Maintaining a Balanced Approach

What should your post-keto diet look like? Focus on creating balanced meals that include a variety of nutrients. This might mean:

• Lean proteins
• Healthy fats
• Complex carbohydrates
• Plenty of vegetables

Emphasize whole, minimally processed foods to maintain some of the health benefits you may have experienced on keto.

Monitoring Your Body’s Response

How will your body react to stopping keto? Pay close attention to how you feel as you transition off the diet. Some people may experience temporary weight gain or changes in energy levels. If you notice any concerning symptoms, consult with a healthcare provider.

The Role of Professional Guidance in Stopping Keto

While it’s possible to stop the ketogenic diet on your own, seeking professional guidance can provide valuable insights and support during the transition.

Consulting with a Registered Dietitian

How can a dietitian help you transition off keto? A registered dietitian can:

• Assess your individual nutritional needs
• Help create a personalized meal plan
• Provide guidance on maintaining a balanced diet
• Address any concerns or questions you may have

Their expertise can be invaluable in ensuring a smooth transition and developing sustainable eating habits.

Regular Check-ins with Your Healthcare Provider

Why is it important to involve your doctor when stopping keto? Your healthcare provider can:

• Monitor any health conditions that may have been affected by the diet
• Adjust medications if necessary
• Perform relevant health screenings
• Provide personalized advice based on your medical history

Regular check-ins can help ensure that your transition off keto supports your overall health and wellness goals.

Long-Term Health: Life After Keto

Transitioning away from the ketogenic diet doesn’t mean abandoning your health goals. Instead, it’s an opportunity to develop a sustainable, balanced approach to nutrition that supports your long-term well-being.

Incorporating Lessons Learned from Keto

What valuable insights can you take from your keto experience? Many people find that keto helps them:

• Become more mindful of their food choices
• Reduce their reliance on processed foods
• Develop a better understanding of how different foods affect their body

Applying these lessons to your post-keto lifestyle can contribute to ongoing health improvements.

Focusing on Whole Foods and Balanced Nutrition

How can you maintain a healthy diet without strict keto rules? Emphasize a variety of whole foods, including:

• Colorful fruits and vegetables
• Lean proteins
• Healthy fats
• Whole grains
• Legumes

This approach provides a wide range of nutrients while allowing for more flexibility in your food choices.

Maintaining Healthy Habits

What lifestyle factors contribute to long-term health? Beyond nutrition, consider:

• Regular physical activity
• Adequate sleep
• Stress management techniques
• Staying hydrated

These habits, combined with a balanced diet, can support overall health and well-being long after you’ve stopped following a strict ketogenic approach.

The Importance of Personalization in Dietary Choices

When it comes to nutrition, there’s no one-size-fits-all approach. The decision to start, continue, or stop a ketogenic diet should be based on your individual needs, goals, and health status.

Listening to Your Body

How can you determine if a diet is right for you? Pay attention to various physical and mental cues, such as:

• Energy levels
• Mood
• Digestive comfort
• Sleep quality
• Overall sense of well-being

These indicators can provide valuable insight into how your body responds to different dietary approaches.

Adapting to Life Changes

How might your nutritional needs change over time? Factors such as age, activity level, health status, and life circumstances can all influence your dietary requirements. Being open to adjusting your approach as needed can help ensure that your nutrition continues to support your evolving needs and goals.

Embracing Flexibility

Is it possible to incorporate elements of keto into a more balanced diet? For some, a cyclical or targeted ketogenic approach might be beneficial. Others may find that simply reducing their carbohydrate intake (without going into full ketosis) provides the benefits they’re seeking. The key is finding an approach that works for you and that you can sustain in the long term.

Remember, the goal of any dietary change should be to support your overall health and well-being. Whether you choose to continue with keto, transition to a different approach, or develop your own personalized eating plan, the most important factor is that it aligns with your individual needs and promotes long-term health.

When to Stop Keto: Learn When to Stop the Keto Diet

Written on February 3, 2023 by Sendra Yang, PharmD, MBA. To give you technically accurate, evidence-based information, content published on the Everlywell blog is reviewed by credentialed professionals with expertise in medical and bioscience fields.

Table of contents

• What is a keto diet?
• Who should not start a keto diet?
• When is it time to stop your keto diet?
• Final thoughts on stopping your keto diet
• Related content

What is a keto diet?

A ketogenic diet, commonly referred to as a keto diet, is a high-fat and low-carbohydrate diet that induces your body to undergo ketosis [1]. Normally, your body converts carbohydrates into glucose as its primary energy source. When glucose is unavailable as an energy source, your body will utilize stored fats to produce energy. The process of generating energy from stored fat is called ketosis. The keto diet taps into this alternative energy route, resulting in weight loss. Most typical keto plans consist of a daily diet of 55%-60% fat, 30%-35% protein, and 5%-10% carbohydrates [1]. A keto diet includes beef, chicken, pork, fatty fish, leafy greens, almonds, walnuts, and olive oil. To follow the diet, you typically reduce your carbohydrate intake and increase your fat intake while eating adequate protein.

Schedule online weight loss visit

Who should not start a keto diet?

You should not start a ketogenic diet if you have: pancreatitis, liver failure, fat metabolism disorders, types of carnitine deficiencies (carnitine is a compound that has a role in energy production), porphyrias (conditions that lead to excess porphyrins in your body; porphyrins are part of red blood cells and play a role in carrying oxygen), or pyruvate kinase deficiency (an inherited red blood cell enzyme disorder causing chronic hemolysis) [1]. Before starting any diet, be sure to consult with your healthcare provider.

When is it time to stop your keto diet?

Health concerns are a reason to stop your keto diet

The ketogenic diet is often used for weight loss. It can also help manage health conditions such as diabetes and improve cardiovascular health and gut microbiome diversity when good fats are included [2]. However, it’s essential to understand that not all diets are suitable for everyone, and sometimes health concerns can arise. You should consider stopping the keto diet if you are experiencing any health concerns related to the diet.

The keto diet can present some of the following health concerns [1,3-6]:

1. Liver problems: The diet has the potential to increase blood cholesterol levels and elevate liver enzymes leading to non-alcoholic fatty liver disease or hepatic steatosis [1,3].
2. Heart health: A high-fat diet can potentially lead to an increased risk for cardiovascular diseases if most of the fats in the diet are from foods with high HDL cholesterol levels [1,4].
3. Constipation: Reducing your consumption of foods with carbohydrates, particularly healthy high-fiber foods, can increase your experience of constipation [1,5]. Occasional constipation can cause abdominal pain and discomfort.
4. Keto flu: In some people, starting the keto diet may lead to lightheadedness, fatigue, headaches, and nausea in the first few weeks of the diet. These effects can make it challenging to adhere to and maintain the diet [1,6]. Other common side effects of the ketogenic diet include vomiting, dizziness, insomnia, and difficulty in exercise tolerance [1].

Other adverse effects of any diet can include severely low blood sugars, kidney stones, vitamin and mineral deficiencies, and low protein levels in the blood [1]. Before starting or stopping a diet, you should consult your healthcare provider to determine the best way to achieve your health goals.

Other reasons to consider stopping your keto diet

Maintaining a diet for long periods can have positive health benefits as well as challenges [2]. If you feel that you have achieved your overall goal with your diet, ditching the diet (keto or not) may be a good idea. Here are a few reasons why you should [1,7-9].

1. You have achieved your desired weight goal and now are focused on maintaining your weight. Talk with your healthcare provider about how you can transition off and maintain your desired weight without resorting to a keto diet [7,8,9].
2. If you don’t see progress, it may be time to reevaluate the diet plan and consider strategizing other ways to achieve your weight goals with your healthcare provider [1,8,9].
3. If you feel you are having difficulty following the diet, it may be too strict for your liking. Being unable to stick to the diet will likely make it unsustainable. Consider an alternative option that better matches your goals and personality [8,9].
4. You no longer enjoy the diet. If you find that the foods or expectations of the diet plan are not what you want, you may lose motivation and progress in achieving your goals. You should consult with your healthcare provider to identify other strategies that better fit you [8,9].
5. If you feel overwhelmed or stressed, it may be time to reconsider other ways to achieve your weight goals Feeling confident and less stressed will help you sustain your dieting goals over the long haul [8,9].

Final thoughts on stopping your keto diet

The ketogenic diet, also known as the keto diet, is a high-fat and low-carbohydrate diet that induces your body to undergo ketosis. The goal of this diet is to lose weight by shifting your body’s energy source from glucose to stored fat. In some people, the keto diet can cause health concerns, such as liver problems, heart health issues, constipation, and keto flu. Before starting any diet or stopping a keto diet, it’s critical to consult with a healthcare provider.

Everlywell offers access to telehealth for weight loss where you can schedule an online consultation with a certified healthcare provider to discuss your weight loss concerns and goals.

Book online weight loss visit

Weight loss: keto vs. intermittent fasting

What to know about medical weight loss

Does intermittent fasting work?

References

1. Masood W, Annamaraju P, Uppaluri KR. Ketogenic diet. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022. URL.
2. Dowis K, Banga S. the potential health benefits of the ketogenic diet: a narrative review. Nutrients. 2021;13(5):1654. doi:10.3390/nu13051654. URL.
3. Anekwe CV, Chandrasekaran P, Stanford FC. Ketogenic diet-induced elevated cholesterol, elevated liver enzymes and potential non-alcoholic fatty liver disease. Cureus. 2020;12(1):e6605. doi:10.7759/cureus.6605. URL.
4. Kosinski C, Jornayvaz FR. Effects of ketogenic diets on cardiovascular risk factors: evidence from animal and human studies. Nutrients. 2017;9(5):517. doi:10.3390/nu9050517. URL.
5. Wibisono C, Rowe N, Beavis E, et al. Ten-year single-center experience of the ketogenic diet: factors influencing efficacy, tolerability, and compliance. J Pediatr. 2015;166(4):1030-1036.e1. doi:10.1016/j.jpeds.2014.12.018. URL.
6. Bostock ECS, Kirkby KC, Taylor BV, Hawrelak JA. Consumer reports of “keto flu” associated with the ketogenic diet. Front Nutr. 2020;7:20. doi:10.3389/fnut.2020.00020. URL.
7. How to smoothly transition off the keto diet. Cleveland Clinic. URL. Published October 16, 2020. Accessed February 1, 2023.
8. Memon AN, Gowda AS, Rallabhandi B, et al. Have our attempts to curb obesity done more harm than good? Cureus. 2020;12(9):e10275. doi: 10.7759/cureus.10275. URL.
9. Batch JT, Lamsal SP, Adkins M, Sultan S, Ramirez MN. Advantages and disadvantages of the ketogenic diet: a review article. Cureus. 2020;12(8):e9639. doi: 10.7759/cureus.9639. URL.

When to Stop Keto: Learn When to Stop the Keto Diet

Written on February 3, 2023 by Sendra Yang, PharmD, MBA. To give you technically accurate, evidence-based information, content published on the Everlywell blog is reviewed by credentialed professionals with expertise in medical and bioscience fields.

Table of contents

• What is a keto diet?
• Who should not start a keto diet?
• When is it time to stop your keto diet?
• Final thoughts on stopping your keto diet
• Related content

What is a keto diet?

A ketogenic diet, commonly referred to as a keto diet, is a high-fat and low-carbohydrate diet that induces your body to undergo ketosis [1]. Normally, your body converts carbohydrates into glucose as its primary energy source. When glucose is unavailable as an energy source, your body will utilize stored fats to produce energy. The process of generating energy from stored fat is called ketosis. The keto diet taps into this alternative energy route, resulting in weight loss. Most typical keto plans consist of a daily diet of 55%-60% fat, 30%-35% protein, and 5%-10% carbohydrates [1]. A keto diet includes beef, chicken, pork, fatty fish, leafy greens, almonds, walnuts, and olive oil. To follow the diet, you typically reduce your carbohydrate intake and increase your fat intake while eating adequate protein.

Schedule online weight loss visit

Who should not start a keto diet?

You should not start a ketogenic diet if you have: pancreatitis, liver failure, fat metabolism disorders, types of carnitine deficiencies (carnitine is a compound that has a role in energy production), porphyrias (conditions that lead to excess porphyrins in your body; porphyrins are part of red blood cells and play a role in carrying oxygen), or pyruvate kinase deficiency (an inherited red blood cell enzyme disorder causing chronic hemolysis) [1]. Before starting any diet, be sure to consult with your healthcare provider.

When is it time to stop your keto diet?

Health concerns are a reason to stop your keto diet

The ketogenic diet is often used for weight loss. It can also help manage health conditions such as diabetes and improve cardiovascular health and gut microbiome diversity when good fats are included [2]. However, it’s essential to understand that not all diets are suitable for everyone, and sometimes health concerns can arise. You should consider stopping the keto diet if you are experiencing any health concerns related to the diet.

The keto diet can present some of the following health concerns [1,3-6]:

1. Liver problems: The diet has the potential to increase blood cholesterol levels and elevate liver enzymes leading to non-alcoholic fatty liver disease or hepatic steatosis [1,3].
2. Heart health: A high-fat diet can potentially lead to an increased risk for cardiovascular diseases if most of the fats in the diet are from foods with high HDL cholesterol levels [1,4].
3. Constipation: Reducing your consumption of foods with carbohydrates, particularly healthy high-fiber foods, can increase your experience of constipation [1,5]. Occasional constipation can cause abdominal pain and discomfort.
4. Keto flu: In some people, starting the keto diet may lead to lightheadedness, fatigue, headaches, and nausea in the first few weeks of the diet. These effects can make it challenging to adhere to and maintain the diet [1,6]. Other common side effects of the ketogenic diet include vomiting, dizziness, insomnia, and difficulty in exercise tolerance [1].

Other adverse effects of any diet can include severely low blood sugars, kidney stones, vitamin and mineral deficiencies, and low protein levels in the blood [1]. Before starting or stopping a diet, you should consult your healthcare provider to determine the best way to achieve your health goals.

Other reasons to consider stopping your keto diet

Maintaining a diet for long periods can have positive health benefits as well as challenges [2]. If you feel that you have achieved your overall goal with your diet, ditching the diet (keto or not) may be a good idea. Here are a few reasons why you should [1,7-9].

1. You have achieved your desired weight goal and now are focused on maintaining your weight. Talk with your healthcare provider about how you can transition off and maintain your desired weight without resorting to a keto diet [7,8,9].
2. If you don’t see progress, it may be time to reevaluate the diet plan and consider strategizing other ways to achieve your weight goals with your healthcare provider [1,8,9].
3. If you feel you are having difficulty following the diet, it may be too strict for your liking. Being unable to stick to the diet will likely make it unsustainable. Consider an alternative option that better matches your goals and personality [8,9].
4. You no longer enjoy the diet. If you find that the foods or expectations of the diet plan are not what you want, you may lose motivation and progress in achieving your goals. You should consult with your healthcare provider to identify other strategies that better fit you [8,9].
5. If you feel overwhelmed or stressed, it may be time to reconsider other ways to achieve your weight goals Feeling confident and less stressed will help you sustain your dieting goals over the long haul [8,9].

Final thoughts on stopping your keto diet

The ketogenic diet, also known as the keto diet, is a high-fat and low-carbohydrate diet that induces your body to undergo ketosis. The goal of this diet is to lose weight by shifting your body’s energy source from glucose to stored fat. In some people, the keto diet can cause health concerns, such as liver problems, heart health issues, constipation, and keto flu. Before starting any diet or stopping a keto diet, it’s critical to consult with a healthcare provider.

Everlywell offers access to telehealth for weight loss where you can schedule an online consultation with a certified healthcare provider to discuss your weight loss concerns and goals.

Book online weight loss visit

Weight loss: keto vs. intermittent fasting

What to know about medical weight loss

Does intermittent fasting work?

References

1. Masood W, Annamaraju P, Uppaluri KR. Ketogenic diet. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022. URL.
2. Dowis K, Banga S. the potential health benefits of the ketogenic diet: a narrative review. Nutrients. 2021;13(5):1654. doi:10.3390/nu13051654. URL.
3. Anekwe CV, Chandrasekaran P, Stanford FC. Ketogenic diet-induced elevated cholesterol, elevated liver enzymes and potential non-alcoholic fatty liver disease. Cureus. 2020;12(1):e6605. doi:10.7759/cureus.6605. URL.
4. Kosinski C, Jornayvaz FR. Effects of ketogenic diets on cardiovascular risk factors: evidence from animal and human studies. Nutrients. 2017;9(5):517. doi:10.3390/nu9050517. URL.
5. Wibisono C, Rowe N, Beavis E, et al. Ten-year single-center experience of the ketogenic diet: factors influencing efficacy, tolerability, and compliance. J Pediatr. 2015;166(4):1030-1036.e1. doi:10.1016/j.jpeds.2014.12.018. URL.
6. Bostock ECS, Kirkby KC, Taylor BV, Hawrelak JA. Consumer reports of “keto flu” associated with the ketogenic diet. Front Nutr. 2020;7:20. doi:10.3389/fnut.2020.00020. URL.
7. How to smoothly transition off the keto diet. Cleveland Clinic. URL. Published October 16, 2020. Accessed February 1, 2023.
8. Memon AN, Gowda AS, Rallabhandi B, et al. Have our attempts to curb obesity done more harm than good? Cureus. 2020;12(9):e10275. doi: 10.7759/cureus.10275. URL.
9. Batch JT, Lamsal SP, Adkins M, Sultan S, Ramirez MN. Advantages and disadvantages of the ketogenic diet: a review article. Cureus. 2020;12(8):e9639. doi: 10.7759/cureus.9639. URL.

Keto diet: the biggest mistakes and side effects

2021-09-24 20:34:19
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The side effects of the keto diet are often the result of common dietary mistakes. Want to know if the keto diet is bad for you? Before you quit keto, make sure you’re not making one of these mistakes!

There are both keto fans and detractors in the fitness world. Its proponents rave about the fat melting, burst of energy, mental clarity, and a wide range of health benefits that scientists are only now starting to explore in more depth. And critics worry, is the keto diet safe? Is she useful? Or is it still harmful?

In fact, the keto diet is like any other diet: it’s safe when done right, and harmful when done wrong. And, surprisingly, “too many carbohydrates” is not always the reason.

Here are five keto mistakes to avoid in order to prevent the most well-known side effects, namely headaches, dizziness, fatigue, constipation and nausea.

1. Impatience in adapting

Before you go keto, you need to understand something: you’ve been eating carbs all your life. Now your body needs to completely switch metabolism and start using fat for energy instead of carbohydrates.

Adaptation takes weeks, not days. Most people need 3-4 weeks of a strict ketogenic diet to get used to using fat. For some, it will take months. This is strict observance without cheating – no beer, no cookies, no sugar.

Sometimes headaches and fatigue are unavoidable. Follow the diet literally and give the diet a chance to succeed before you give up.

2. Not enough fat

Keto is not a low carb diet, it is a super high fat diet. Of course, you won’t be eating a lot of carbs, but it’s important that you change your focus from “avoid carbs” to “get enough fat. ”

At least 75% of your daily calories should come from fats: eggs, bacon, sausages, avocados, vegetable oils, coconut oil, and butter. You need to consume these and look for other fat-rich foods that you didn’t even know you had.

Remember: fats are your new source of energy. You no longer eat carbohydrates. You need fat. If you don’t eat enough fat, your energy levels will drop and you will eventually give up this diet.

3. Too much protein

Different people can absorb different amounts of protein if they have already adapted to fats. But in the early stages it is better to play it safe. If you consume too much protein on keto, a process called gluconeogenesis kicks in. That is, your body will metabolize this protein as carbohydrates and convert it into glucose. This will kick you out of ketosis and lead to lethargy and feeling unwell.

So no, you won’t eat chicken breast. And don’t eat cans of tuna one after the other. Shop for super-fat foods: fatty ground beef, not ground turkey, regular bacon, not turkey bacon.

4. Insufficient electrolytes

Electrolytes are important on any diet, but they are absolutely essential on a keto diet. In fact, this is the number one reason why most people fail on keto and experience the most common side effects. This is why electrolytes are on the list of the best keto supplements, and even more so than protein and BCAAs.

If there is not enough sodium, magnesium and potassium in the diet, you will experience headaches, fatigue, constipation, lethargy – that is, all the symptoms of the so-called “keto flu”. And you just give up.

Why is this happening? First, insulin is a hormone that causes your kidneys to store sodium. When you suppress insulin, the kidneys begin to flush out sodium, especially when you exercise. It is very important to replenish your sodium stores by salting food, eating salty snacks, and, for example, chicken broth.

It is recommended to eat 1-2 whole avocados a day, and not only because they are fatty. They are also rich in potassium, an electrolyte.

5. Hidden Carbs

When only 5% of calories should come from carbohydrates, there is no room for error! This means that you need to beware of the hidden sugars found in processed foods.

Food companies professionally hide carbohydrates in food. They are accustomed to carbohydrates. This is their profit! And you need to become an expert at reading food labels.

When you buy something, look at how many carbs are listed in the nutritional information, but just as important, look at the ingredients to see if there are any other names for the sugars. Look for sucrose, fructose, corn syrup, lactose, barley malt, dextrose, rice syrup, maltose, agave, molasses, cane juice, fruit juice, honey, and malt syrup. These are the main titles, but definitely not the only ones. If in doubt, don’t buy!

Tags: food,
article

Pros and cons of the keto diet from the personal experience of a girl who sat on it for a month

One of the authors of the BuzzFeed website, Michelle No, experimented on herself and tried the keto diet. Her goal was to closely monitor the changes in well-being and mood that occur to her while the body is trying to get used to a new diet, and share with readers. At the end of the experiment, Michelle collected all her impressions into a collection, the translation of which we offer to your attention.

Michelle Noh
Photo: Michel Noh / Buzzfeed

I love food in all its manifestations: as a balanced diet, as a reason for social activity, as a means of recuperation after stress and – to be honest – as a way to cheer up.

However, some time ago, I realized that I was losing control over my diet: I lacked moderation, restraint, and I increasingly turned to junk food as a source of psychological support and energy, instead of trying to reduce stress and improve sleep.

I heard a lot about the keto diet and its amazing effect on well-being, blood sugar, appetite and mental focus, and I decided that I needed to try it.

My primary hope was that by following a simple diet free of exotic foods, I would encourage my mind and body to fundamentally rethink my approach to nutrition.

The keto diet involves reducing carbohydrates to around 25-50 grams per day. In a typical ketogenic diet, 70% of calories come from fat, 20% from protein, and only 10% from carbohydrates. The drastic reduction in carbohydrates causes the body to shift to consuming ketone bodies (obtained from the breakdown of fats) as its main source of energy instead of the “traditional” way of getting it from glucose. And this big change causes many small changes in metabolism.

Of course, I consulted a doctor before starting the diet. He said that I should try, at least for a short time. I had no contraindications, and the expected benefits were significant.

And with this “green light” from a pro, I decided to go full keto for 30 days.

Before embarking on my keto journey, I sat down and figured out what exactly I could eat over the next month, what dishes and ingredients would make up my diet, and what I would need to give up.

Carbohydrate needs vary from person to person, but most sources recommend staying in the 25-50g range of carbohydrates per day at first (even though the US Department of Health’s “regular” 2,000-calorie diet includes at least 300g of carbohydrates daily or more). And then when you get used to the diet, you can try adding carbs and see how your body reacts.

But basically the keto diet consists of proteins, dairy products, non-starchy vegetables and of course fats in the form of nuts, full fat milk, butter and (in my case) lots of bacon and mayonnaise.

Knowing myself, I assumed that I would not have time to plan my meals every day, so I downloaded the net carbs table and decided that I would not eat more than 6-7 grams of carbohydrates at each meal.

And here are 17 things that I learned and, so to speak, felt after sitting on a keto diet for 30 days.

1. As delicious as the promises of the keto diet fans sounded, I didn’t like it

When switching to a keto diet, I assumed to eat mainly cheeses, avocados, bacon and nut butter – everything that the experts recommend. But after a week, I realized that I needed more variety than endless variations of meat dishes with the addition of cheese. My receptors desperately begged for the taste. As a shopaholic who was forced to buy only one color, I felt terribly limited, like I was in some kind of prison of tasteless food!

Photo: Michelle Noh/Buzzfeed

At first, fatty foods made me happy, but over time, every fork of broccoli fried chicken and even cubes of my favorite cheddar cheese tasted like handfuls of sand. On the other hand, I almost got rid of the habit of snacking – eating THIS and between main meals was the worst idea in the world. So starting keto had a positive effect on my self-control.

2. I was more thirsty than ever in my life

New love: La Croix (American soda brand)
Photo: Michel No / Buzzfeed

I not only drank more than usual, but I went to the toilet much more often. I drank so much that I got tired of plain water and started buying soda (which I used to hate!).
It turned out that thirst was a symptom of my body’s transition from eating carbohydrates as the main source of calories to fats. By depleting glycogen stores, the body released the water associated with it, which led to thirst and frequent urge to urinate.

3. “Keto flu” is real

Before switching to keto, I already knew that I could experience flu-like symptoms during the first week of the diet. On the fourth day, I really began to feel unwell: dizziness, weakness, photosensitivity. When I tried to text a friend, I couldn’t even focus on my thoughts.

After a week, these symptoms (more like a hangover than flu) began to pass, but I did not feel completely healthy until the tenth day of the diet. I was helped by the hunch that the deterioration in well-being could be due to a decrease in salt levels or a lack of fat. I drank a glass of fatty chicken broth and immediately felt much better.

4. My urine smelled bad

Honestly, she smelled just disgusting – like never before in her life. I was very embarrassed when I had to visit public toilets, but also had a strange sense of pride that I had progressed on a keto diet far enough to induce ketosis (the formation of ketone bodies from fats).

5. I lost a ton of fluid in the first week

By the end of the first week of the keto diet, I felt that the pants were looser in the waist. Half of the weight I lost up to this point was the weight of the water that came out of me, but since I completely eliminated french fries and other similar foods from the diet, the other half, apparently, was the loss of excess fat. Actually, losing weight was not a priority for me – rather, I just wanted to prevent weight gain – but losing a little was a great bonus!

6. I stopped snacking often

I hope this keeps me going until lunchtime
Photo: Michelle Noh/Buzzfeed

When I realized I could no longer snack on my usual snacks of peanut butter rolls, mini Snickers and granola due to their high carb content Two important things happened. Firstly, I adjusted my diet by adding more fiber to the diet (namely, leafy and green vegetables), secondly, I realized that “one bite” snacks had become so commonplace for me that I practically did not notice them (like most people, right?)

7.

I realized that my lactose intolerance was not as severe as I thought

For most of my 30+ years, I was sure that my body and dairy products were completely incompatible with each other. I had the opportunity to be convinced of this in childhood, when I somehow could not deny myself a huge portion of ice cream while visiting the shopping center. I felt as bad as possible and I decided that it was better to stay away from all types of products with lactose.

But cheese turned out to be a real salvation during the keto diet. Firstly, it is delicious (and on keto you can hardly eat anything really tasty), and secondly, it contains little lactose (hard varieties, such as Parmesan, for example, contain almost no lactose). So I could easily eat a big piece of cheese and feel fine afterwards! Wow! However, I do not recommend making it a habit, because half of the cheese consists of pure fat.

8. I stopped passing gases

Here, I said it. At first I was afraid that dairy products would make my stomach bloat, but nothing like that. To be honest, this never happened at all and I forgot what it was like to squeeze my buttocks with all my might during a long office meeting.

And now I will say something contrary. There is a special term “keto fart” and it should not be trusted, because something worse can come out of the body along with gas … something liquid, and not just a fart. So it goes. I warned you.

9. I didn’t sleep well the first week

Sleep – I do it wherever I can
Photo: Michel Ho / Buzzfeed

My first week was a nightmare because I already suffer from insomnia. Without the ability of carbohydrates to cause something like a food mini-coma, it became even more difficult for me to fall asleep at night. Fortunately, after about a week and a half, this passed, but as long as the insomnia lasted, it exacerbated the lethargy that I always felt without carbohydrates.

10. I ate more eggs during my keto diet than in my entire life

At least it feels like it. I boiled eggs, fried them, baked them, I ate them for breakfast, lunch and dinner, and even as a snack at night. Eggs have proven to be the most affordable way to get protein, and besides, they can quickly cook a huge variety of dishes. My little friends! They never let me down.

11. My skin cleared up

Michelle No
Photo: Michelle No / Buzzfeed

I actually have pretty clear skin, but the pleasant surprise was that it cleared up even more on the keto diet. Redness, small pimples on the bridge of the nose disappeared, and the cheeks became as smooth as after a long sauna. Removing carbohydrates from your diet means cutting out most processed foods and sugars and eating mostly natural foods rich in antioxidants and other beneficial substances, which, unfortunately, are not found in large slices of hot flavored pizza.

12. I found out that net carbs and total carbs are not the same thing

This is an important point. Net carbs = total carbs minus fiber. So, for example, an avocado has 12 grams of carbs and 9 grams of fiber, which means it has only 3 grams of net carbs. I could eat six avocados a day and still not break my ketosis.

13. The most annoying part of the keto diet is making breakfast every morning

When you’re on keto but forgot to bring your breakfast…meat sticks!
Photo: Michelle Hoh / Buzzfeed

Breakfast is my favorite meal of the day, especially since I go to the gym in the morning and by the time I’m ready to eat, my appetite is already wolfish. But on a keto diet, breakfast requires cooking, cereal with milk or a ham and cheese sandwich is not enough. I didn’t always have time for this, so often I just put a handful of nuts in my mouth, ate a piece of cheese and went to the office. Terrible, but what can you do.

14. I have an irresistible craving for chicken broth

Do you know that feeling when at the end of a hearty meal you feel like eating something sweet to, so to speak, add a cherry to the cake? On a keto diet, you are deprived of desserts and sugar in general, and you have to come up with an alternative. In my case, it was, oddly enough, chicken broth, which allows you to balance the dinner and get a little extra pleasure. In addition, he calmed the rumbling and restlessness in the stomach, which happened from time to time.

15. Everyone finds a loophole of pleasure on keto – for me it was nuts

When I was in high school, I wore a badge that said “I love nuts.” It was my not-too-successful attempt to assert myself as a person, since I grew up a painfully withdrawn teenager, but it was also absolutely true – I really love nuts.

You can eat nuts on a keto diet because it is a fatty product, and also rich in protein. I ate pecans for breakfast, added them to salads, and sometimes snacked on them at night when insomnia was especially tormenting. I became addicted to their crunchy texture and fat content, and they allowed me to maintain a snacking habit that I was actually trying to get rid of with keto.

Everyone eventually finds some loophole that spoils their keto diet, that is, allowing them to snack and thus maintain unhealthy eating habits, and nuts became such a loophole for me. For others, it might be cheese, beef jerky, or something like that. I couldn’t live without a damn pecan and almonds. You might argue that nuts are healthy, but probably not in the amount that I ate them. If I were to go on keto again, I would cut out nuts entirely and, I suspect, would have a very different experience.

16. My gym workouts have become more lethargic

During my first two weeks on keto, my workouts were more like riding a bike early in the morning after a night of drinking. I had zero motivation, my muscles seemed to stop warming up altogether, and every limb felt unbearably heavy and unruly.

Gradually, things got better, but if I didn’t have a habitual, long-established training regimen, I would hardly have been able to fix it in this state – rather, I would have quit physical education. So, if you want to go on a keto diet and start going to the gym, then I advise you to first do one and then the other, but do not try to make both changes at once.

17. The keto diet made my social life difficult, but I managed

One of the most difficult consequences of breaking up with a guy is the need to explain to everyone you know why it happened. This is how I felt when I had to explain to friends, relatives, acquaintances and work colleagues over and over again why I suddenly became so picky about food. Why do I not want to meet them in beer bars and turn down dinner invitations literally every time I get them.

A keto-friendly breakfast courtesy of a local coffee shop
Photo: Michelle Ho / Buzzfeed

For the first two weeks, these questions really annoyed me and even made me a little angry. They made me wonder over and over again why I got into this in the first place and whether I should quit my keto torment. But as my keto flu passed and I felt I had control over my diet, I began to take the questions as an opportunity to spread the word about keto nutrition. Not so bad.

Let me summarize.

Worst thing about the keto diet (in my experience):

Cons

The hardest part is constantly refusing eating out, house dinner invitations, and beer parties, and the overall impact of these small changes on my social life. Although I think that if I had continued to be on keto for more than this one month, I would have found a way to adapt to this lifestyle. In addition, the pleasure of educating others about keto nutrition partially compensated for my suffering. Perhaps I would even become a coach and conduct seminars on keto.

As for my food expenses, they remained about the same level, but the time for cooking began to take much longer due to the fact that instead of semi-finished products I had to cook meat and vegetables.

Pluses

The keto diet saved me from food addiction and junk food cravings. I felt in complete control of my food choices and didn’t have to worry about every bite I ate. I cut down on serving size, learned to cut out junk food treats, and even cut down on my alcohol intake (because keto hangovers are an unimaginable nightmare).