Increasing your sodium intake. This will help counteract the water loss that happens when starting a keto diet and replenish sodium. Salt your food heavily; you don’t have to worry about it increasing your blood pressure, because when you’re on a low-carb diet, your insulin stays stable and low, which sends a signal for your kidneys to continuously excrete sodium[*].
If you’re looking to get a jump start on your health and fitness goals this year, you may be thinking about trying the ketogenic diet. Maybe you’ve heard the phrase before — it’s a huge diet buzzword — but aren’t sure what it means. Here’s a primer: The ketogenic diet is an eating plan that drives your body into ketosis, a state where the body uses fat as a primary fuel source (instead of carbohydrates), says Stacey Mattinson, RDN, who is based in Austin, Texas.
“You are literally starving” on an intermittent fasting diet, Keatley says. “Methods such as this are attractive as weight loss can go from one pound a week to four pounds, but this is mostly lean muscle which is essential to healthy functioning as you age and is very hard to get back once it is gone,” he adds. So…it’s not really recommended that you try this unless you hash it out with your doctor or nutritionist to make sure it's a fit for you and your lifestyle.
If you’ve decided to move forward in trying the keto diet, you will want to stick to the parameters of the eating plan. Roughly 60 to 80 percent of your calories will come from fats. That means you’ll eat meats, fats, and oils, and a very limited amount of nonstarchy vegetables, she says. (This is different from a traditional low-carb diet, as even fewer carbs are allowed on the keto diet.)
For your body to adapt to carbohydrate restriction, it must make many changes from the cellular level to the hormonal level. This process is synonymous with the adjustment period we go through after ending a relationship with someone we love very much. And just like with our first breakup, breaking up with carbohydrates can cause a laundry list of symptoms called the keto flu.
The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain function. However, if little carbohydrate remains in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures. Around half of children and young people with epilepsy who have tried some form of this diet saw the number of seizures drop by at least half, and the effect persists even after discontinuing the diet. Some evidence indicates that adults with epilepsy may benefit from the diet, and that a less strict regimen, such as a modified Atkins diet, is similarly effective. Potential side effects may include constipation, high cholesterol, growth slowing, acidosis, and kidney stones.
However, the more weight you want to lose, or the more your health has suffered on the SAD way of eating, the fewer carbs you may want to consume at the start of the low-carb, high-fat diet. If you stay under 20 grams of carbs a day, you will be eating a very low-carb diet or ketogenic diet, in which your body converts from burning carbs (glucose) to burning fat (ketones) for fuel. Ketogenic diets can also suppress appetite, so you end up eating less without getting hungry.
Another mineral you may want to supplement is potassium. While there is no concrete evidence that a dramatic potassium loss occurs on a low-carb regimen, Sondike says to ensure against problems he recommends patients use Morton's Light Salt -- a potassium chloride product that he says can add back any of this important mineral that's lost. Eating a few almonds is also a good way to supplement this mineral without adding carbs to your diet.
Take me and my friend for example. For me, restricting carbohydrates for only 20 hours causes keto flu symptoms, and it sticks around for weeks. However, my friend is able to go from eating a high carbohydrate diet to fasting from all food for days, and he feels better than before. While I am laying in bed fantasizing about cuddling up with baked potato, my friend is finishing his third project. Why the difference?
There’s also some evidence that it might help with type 2 diabetes. “An emerging body of research is finding that a keto plan may have some real benefits thanks to its ability to improve the body’s ability to use insulin and also help control appetite, which can result in easier weight loss,” says Karen Ansel, R.D.N., co-author of Healthy in a Hurry.