- How do I start Keto?
The best way to start Keto is by first cutting your carbohydrate intake. Many people think that taking the approach of slowly lowering carbohydrate intake is the best; however, this will just delay the time it takes to adapt to Keto, so the best approach is to just jump in and cut the carbs!
After you have cut your carb intake, the next focus should be on increasing your intake of healthy fats, staying hydrated, and replenishing electrolytes to help limit Keto‐Flu side effects.
- Are there anyways to make Keto easier?
The Keto diet is not one size fits all and there are handfuls of variations that can achieve desired results. Lazy Keto is not ideal but is a step up from the standard American diet of sugar, refined grains, and inflammatory oils. Lazy Keto is achieved by eating within the macronutrient ratios needed to achieve ketosis but with low quality processed foods.
- How many meals should I eat a day on Keto?
How many meals you should eat in a day is based more on preference and necessity. Traditional meal frequencies recommendations are based around consuming carbohydrate rich diets and do not necessarily apply to a Ketogenic Diet.
On a Ketogenic Diet, you are less likely to experience drastic fluctuations in blood sugar, meaning you may not require a meal as frequently.
What is more important is making sure that you are getting a sufficient amount of calories in according to your goal and that you are not putting yourself in a position where you are experiencing extreme hunger, fatigue, or consuming too low of calories.
- How to beat sugar addiction?
Sugar is highly addictive and seen as a reward by your brain. Meaning the more you eat the more you will crave it. Understanding why sugar is unhealthy will help you eliminate it from your diet. Sugar is linked to numerous unwanted health conditions and diseases including obesity, type 2 diabetes, tooth decay, heart disease, cancer, and more.
Often time’s cravings for sugar could mean you are deficient in something in your diet. If you are struggling with cravings try supplementing or eating foods high in magnesium and zinc.
If possible avoid replacing sugar with artificial sweeteners or sugar free alternatives. This often leads to swapping one addiction for another. Artificial sweeteners are also liked to a list of unwanted health conditions.
Many people who follow a Ketogenic Diet report reduced sugar cravings as they become adapted to the diet.
Other tips to help you overcome sugar cravings are to get adequate sleep, manage stress effectively, and eat a nutrient dense high fat diet.
- How long should I stay Keto?
Currently it appears that the Ketogenic Diet is safe to follow as a long term nutrition strategy. Very little research has been done on the long term effect of a Ketogenic Diet, but it appears it should produce no significant side effects.
Your goal for the Keto diet should determine the length of the time you maintain Keto. If you are following the Keto for any of the therapeutic applications it could be something you maintain for the rest of your life. If your goal is fat loss, mental clarity, or any other non therapeutic application, Keto might be a tool that you use off and on throughout your life.
In general, a Keto dietary approach can provide many health benefits and help keep certain diseases at bay so following it long term may be the best approach!
- What are common Keto side effects?
The Keto Diet may come with side effects for some, especially during initiation of the diet. The most side effects can include:
- Brain Fog
- Muscle Cramps
- Stomach Pain
- Impaired Sleep
- Muscle Weakness While some of these symptoms may be a result of your body transitioning to utilizing fat and ketones for fuel instead of carbs, many of these symptoms are a result of electrolyte deficiency and can be improved through electrolyte supplementation or consuming foods high in electrolytes.
Hair loss and Keto rash are less common symptoms that may occur on Keto and typically resolve themselves over time.
- Does Keto cause bad breath?
Bad breath on Keto does not occur as often as many people think. During diabetic ketoacidosis, when your ketone levels are much higher than during nutritional ketosis, bad or fruity breath can occur but this typically does not happen on a Ketogenic Diet
- Is Keto safe for your heart?
Many people think that a Keto Diet may not be the best diet for your heart health due to the high dietary fat intake. Fat has been falsely demonized as a culprit for poor heart health and if you look at the research supporting these claims you will find that it is both flawed and the data is skewed.
Keto has actually been shown to improve heart health through many different mechanisms including improving blood lipids.
- Is Keto safe for children?
Keto was actually first founded as a dietary method for treating children suffering from drug‐resistant epilepsy. There have been several studies using Keto in children that has established that the diet can be safe for children.
Keto is typically not well tolerated by children due to the restrictive nature of the diet so it is important that steps are taken to help make the diet more sustainable for children.