What is the Keto Diet?
The Ketosis or “keto” diet works on the principle of putting the body into ketosis, meaning the body burns up its own fat stores for energy. This is achieved by decreasing immediate energy sources (carbohydrates) to push the body into using body fat as fuel. A common guideline for the keto diet is “carb is a limit, protein is a must, and fat is a lever” to satiate hunger. Keep in mind that everyone's needs for macronutrients (carbohydrates, proteins, and fats) are different depending on factors such as height, weight, age, activity level, etc. There are many websites and phone apps to help calculate the macros that are appropriate for you. Some people on the keto diet find that their appetite naturally decreases after a while, and may also do intermittent fasting.
Is there anything I need to know before starting Keto?
Many people have had success with weight loss on the keto diet. A few things to be mindful of before starting this way of eating:
- Some people experience what is known as the “carb flu” at first due to restricting carbohydrates. Common symptoms can include fatigue, headaches, muscle cramps, moodiness, and sometimes heart palpitations.
- To manage “carb flu” it is important throughout the diet to supplement with appropriate vitamins and minerals (potassium, sodium, magnesium), drink enough water, and eat an appropriate amount of protein for energy.
- Talk with your doctor before starting any diet like keto which significantly limits any of the food groups.