Are There Side Effects Of The Keto Diet
At first some can experience some stomach issues and GI distress. Ninety percent of calories from fat is probably going to be a shock to the system, said Dr. Linsenmeyer.
Its crucial, doctors say, to consult with a dietitian or physician, have cholesterol levels regularly checked, and replenish the fluids and sodium lost by increased urination and the severe restriction of carbohydrates. If not, within two to four days of beginning the diet, that depletion can bring on the keto flu symptoms like dizziness, poor sleep and fatigue in some people.
Carbohydrates have a lot of nutrients that can help us maintain our body function, said Dr. Prado. On the diet, some people experience keto breath, a halitosis likely caused by the production of acetone, which is one of the ketone bodies.
Possible side effects for patients with epilepsy starting the diet include constipation from reduced fiber intake, vomiting, fatigue, hypoglycemia, worsening reflux and increased frequency of seizures. The National Lipid Association review urges that patients with lipid disorders , a history of atherosclerotic cardiovascular disease , heart failure and kidney and liver disease take caution if considering the diet. People on blood thinners should take extra care.
Choose Higher Fat Nuts
As you might suspect from #10 on this list, macadamia nuts are also an incredibly healthy source of fat when eaten raw on their own. In fact, theres a few different kinds of nuts that are great at bringing in a ton of fat, without running the risk of unwanted carbohydrates like youd find in peanuts or cashews.
Other nuts that are extremely high in fat content include Brazil Nuts and Pecans. These three types of nuts are all great because they have the lowest amount of carbs per serving.
From an accessibility standpoint, pecans are probably the easiest to come by, Brazil nuts tend to be the most expensive, and I personally think macadamia nuts have the best natural taste.
The Best Sources Of Healthy Fats For The Keto Diet
There are many foods that can provide you with healthy fats on the ketogenic diet. The best sources are whole foods like:
- Egg yolks pasture-raised eggs are healthiest
- Olives Any olives will do. Just make sure they have no added vegetable oils or sugars.
- Healthy oils coconut oil*, olive oil, MCT oil, and avocado oil
- High-fat nuts macadamias, pecans, almonds, etc.
- Fatty fish salmon, sardines, etc.
- Butter or ghee* 100% grass-fed butter and ghee are healthiest. Use ghee if you are sensitive to dairy proteins.
- Coconut butter* make sure it has no added sugars.
- Cocoa butter* Use it to make your own keto chocolate or fat bombs.
- Low-carb chocolate If not sweetened with stevia or another low carb sweetener, make sure its at least 80% cocoa content or higher, as the carbs can add up quickly. Here is an example of low carb friendly chocolate that you can try.
- High fat cheeses* mascarpone cheese, cream cheese, cheddar cheese, etc.
- Full fat yogurt* be mindful of the net carbs in the yogurt or make your own keto coconut cream yogurt.
- Fatty cuts of meat* pepperoni and bacon, for example, are some of the fattiest meats you can have.
*Asterisked items contain fats that may increase cholesterol levels and heart disease risk in some people. If your cholesterol levels are unhealthy and heart disease runs in your family, then it may be best to limit these foods. For more information on the keto diet and cholesterol, feel free to check out this article.
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Add Homemade Cheese Sauce To Any Meal
This is a fairly easy hack to pull off. There are tons of ways to make a homemade cheese sauce thats keto-friendly and tastes great.
One of my personal favorites thats more cream than is cheese is alfredo sauce , but you can also make a Mexican-style queso sauce, beer cheese sauce, and anything else your heart desires when following the keto diet.
As long as you dont mix in any sugar or use cheeses that are heavily processed , you should be in easy shape to hack any meal with a delicious and creamy topping.
Cook With Healthy Fats
This includes olive oil, butter, ghee, coconut butter, avocado oil, and coconut oil. I like to fry chicken, beef, or even fish in healthy oils to increase fat content in my dishes, and keep me full much longer.
Most keto-friendly cooking oils contain zero carbs so you can get the fat benefits without any added carbs.
I also like making an oil based sauce like this garlic chili oil, and drizzle it on everything!
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How To Get Into Ketosis
Ketosis is a metabolic state in which your body uses fat and ketones rather than glucose as its main fuel source.
How can you get into ketosis quickly and stay there? Here are three things to know:
How Much Fat Should You Be Eating On A Ketogenic Diet
According to my Basic Keto Meal Template, you should have at least a couple of spoonfuls of fat with each meal.
Weve been conditioned by years of Conventional Wisdom that has told us Fat is Bad!, and it can be quite an adjustment to make it a major part of your calorie intake each day.
Luckily, there are so many awesome, flavorful ways to eat more fat! The Keto way of eating is full of great fat sources. With this list, youre bound to find a bunch that will fit into your life.
These fat sources are not all my original ideas. I asked over a thousand of my keto friends in for their tips and tricks too. You are welcome to join us there too. ~Angela
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Is There A Healthy Way To Eat More Fat
When Dr. Cervenka of Johns Hopkins Hospital starts her patients with epilepsy on a low-carbohydrate diet, she doesnt rule out saturated fats from animal products. She wants them to get used to the new way of eating. But if cholesterol levels climb and stay that way, she advises them to shift to foods and oils with mono- and polyunsaturated fats like avocados or olive oil.
While the diets effect on LDL appears to be mixed, the National Lipid Associations review found that a very low-carbohydrate diet does seem to improve HDL . Beyond a year, it seems these benefits dont last, much like in weight loss. Only lowered triglyceride levels seem to have any staying power. Other findings: The evidence on blood pressure is inconsistent, and the reports of improved mental clarity are not supported by controlled studies.
Embrace Cheese In All Its Forms
Cheese is both nutritious and delicious. There are many different types of cheeses out there to choose from. Cheese can be fatty, but it can also be very high in protein.
Those following a strict, classical ketogenic diet may have to limit cheese like cheddar, swiss, munster, and instead choose cheese like brie, St. Andre, and goat.
For example, one ounce of cheddar cheese contains 1 gram of carbs and 7 grams of protein.
PS! Check out our in-depth keto cheese guide as well!
Cheese is also a perfect snack.
When I first started out with the keto diet, I didn’t enjoy oils at all. I couldn’t stand the taste of that on foods and salads. My secret weapon was cheese in all its forms.
Basically, I covered every meal heavily with cheese and used it as a snack. That’s how I also fell in love to Moon cheese bites.
Oh, and don’t forget cream cheese. It adds a silky smooth texture to any meal.
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Fat Consumption Calories And Weight Loss
The main reason why high-fat, low carb diets, like the keto diet, are so effective for weight loss is because they help us eat fewer calories without noticing. Keto-friendly foods tend to be much more satiating than the carb-ridden, processed foods that we tend to eat.
With that being said, its also important to eat enough calories on the ketogenic diet to avoid any metabolic slowdown, thyroid problems, or other health conditions that are associated with very low calorie intake.
The healthiest way to lose weight is at a steady and sustainable pace of 1 to 2 pounds per week. To do this, you must eat the right amount of calories and fat.
How Is The Keto Diet Structured
Even though there is lots of information about the keto diet, consistent guidelines on how to structure the diet has yet to be established. In the most basic sense, however, the keto diet promotes a high fat intake with a moderate protein intake and a low carbohydrate intake. Carbohydrate intake is often restricted to 20 to 50 grams of carbohydrates for the entire day.
As with many fad diets, lots of foods are restricted or avoided on the keto diet. When we greatly restrict or avoid certain foods, this can decrease the likelihood of someone sticking to a diet. For example, the ketogenic diet greatly restricts carbohydrates. Carbohydrate foods include fruits, grains and starches, vegetables and dairy. How would you feel if you could never have 2 slices of bread on a sandwich ever again? Doing so could kick your body out of ketosis and you would have to start the process all over again! As you may imagine, extreme dietary restrictions rarely lead to success.
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Why Keto Is High
When you eat a Keto diet, you consume about 60-70% of your calories from fat, 25-30% from protein, and 5-10% from carbohydrates.
Fat is mostly a placeholder on Ketoa macronutrient that provides energy in the absence of carbs. Some explanation will help.
The key to ketosis is carb restriction. By keeping carbs low, you keep blood sugar and insulin levels low. This sends a memo to your liver, which soon gets busy burning fat and making ketones.
So carbs are out. That leaves protein and fat.
Protein is super important for muscle and brain health, but its benefits are confined to a fairly tight window. If you ate all your calories from protein, you wouldnt necessarily gain more muscle, and youd probably overburden your kidneys.
An excess of protein also spikes insulin levels, which would spell an end to fat-burning ketosis.
And so the bulk of your Keto calories must come from fat. Dietary fat has a minuscule impact on insulin levels, helping you stay in fat-burning mode.
On Keto, fat is your fuel.
But Can The Ketogenic Diet Help To Burn More Calories
There is some evidence that it can. The research is limited and conflicting here too. It may be a very small effect, and not meaningful for weight control. Thats what one study found. In it, 17 obese or overweight volunteers moved into metabolic wards for two months and had every last spoonful of food monitored. For the first month, they consumed a high-carb diet for the second, they had a ketogenic one, with both plans equal in calories.
We fed them every morsel of food that they ate, said Kevin Hall, integrative physiology section chief for the National Institute of Diabetes and Digestive and Kidney Diseases Laboratory of Biological Modeling. There were no cheat days. In the end, though the participants insulin levels did decrease while eating the bunless burger, the subjects didnt lose more fat than when they had bread. The study was limited, though, by having a small sample size, and not having a comparison group that wasnt on the back-to-back regimens.
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Easy Ways To Get In More Fat While On Keto
Being amongst the keto community for a while now, Im usually asked a handful of the same questions over and over. One of the top 3 questions I see asked most is how to get more fat on keto.
Which I usually reply
Somewhere along the line, people were led to believe there was a magical percentage of fat they needed to hit. After all, when you think of a keto diet you also think of a diet thats high in fat.
And relatively, it has a high fat intake. 1well get back to this, dont worry But do YOU need to need to eat more fat on YOUR keto diet? Ill assume yes for now, but Ill also explain why maybe you dont need to.
How to get more fat on keto?
An easy way to get more fat on your keto diet is by substituting leaner cuts of meat and whole foods with their higher fat equivalent. An example:
- Whole eggs vs. egg whites
- Ribeye vs. Sirloin
- Full fat cheese vs. low-fat cheese
It shouldnt be hard at all to add sources of fat to help you hit your fat macros on a ketogenic diet, unless
But back to the question I posed earlier.
Do YOU need to add more fat to YOUR ketogenic diet?
To solve this, I must explain things further, so you have a better understanding. This way, you can decide if you still want to add more fat to your diet.
This article isn’t meant to explain how much fat you should eat. If you want to learn just how many grams of fat on keto you should be eating, give my other article a visit.
Add Avocados To Everything
Avocados are a staple in keto diets for a reason. You can eat them on their own or in smoothies and dressings. Instead of mayonnaise in your tuna salad or egg salad, add mashed avocado! You can stuff avocados as well.
And of course, who doesnât love guacamole or spicy avocado salsa? Avocados are so versatile and delicious.
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Sprinkle In Nuts And Seeds
Seeds and nuts can sneak extra mono- and polyunsaturated fat into all sorts of recipes. In granola recipes, sunflower seeds can replace half the oats youd normally use or, if youre eating traditional oatmeal, sprinkle seeds or nuts on top. Nuts and seeds can also add crunch to salads and vegetable dishes, while a nut-based crust makes pies even more keto-friendly.
At snack time, of course, theres always trail mix! Combine your favorite mix of nuts and seeds with cacao nibs or shredded coconut for healthy fat by the handful.
Fats On Keto: Which Ones Should You Choose
Fats to avoid on keto include highly processed or industrial oils like canola oil, sunflower oil, safflower oil, and corn oil, margarine, deep-fried foods, and other highly processed junk foods.
Instead, use healthy sources of fats like avocados, olive oil, meat, chicken, eggs, nuts, seeds, dairy, fish, and high-quality fat supplements like MCT oil powder.
These fats will not only help you reach ketosis but will also help you maintain overall health.
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Mct Oil: Can It Enhance Your Keto Diet
MCT Oil: Can it Enhance Your Keto Diet?
Posted 2 years ago
Due to its ability to improve weight loss and boost energy levels, MCT Oil has become a favorite among Keto Dieters. This supplement quickly converts into ketones which increases energy expenditure and leads to fewer calories stored as fat.
MCT Oil makes it easier to stay in ketosis because it provides a quick source of ketones and can be easily added to many meals and beverages, such as salads, smoothies, and coffee.
In this Keto Beginners Series, youll learn what MCT Oil is, how it works, and how it can bring your Keto experience to the next level.
Add Fats To Your Hot Drinks
It may be coffee, tea, herbal teas, hot chocolate. Whatever it is, add some butter, cacao butter or coconut oil. I use a little blender like this to quickly and easily blend in some yummy fats to my drinks. This is particularly good if you find that your appetite has gone awol but you need to get your calories up.
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The Importance Of Fat On The Keto Diet
Dietary fat is the cornerstone of the ketogenic diet. The goal of the keto diet is to restrict your carb intake while loading up on healthy fats, thereby allowing your body to enter a fat-burning state called ketosis.
Heres how the keto diet works: When given the choice, your body will always choose to burn glucose for energy. However, when you follow a low-carb diet like keto, you deplete your body of stored glucose .
Once your glycogen stores are used up, your body starts burning body fat instead. Your fat stores are transformed into ketone bodies in the liver, thereby raising your blood ketone levels and putting you in a ketogenic state.
Discover How Eating Foods You Already Love Can Make You Healthy
A keto diet is an eating strategy with a primary focus on foods with plenty health fats, some protein and just a little carbs. The object here is to get your bulk of calories from fats, with little to no carbs.
The basic premise here is that when your body is depleted from its carbsit will have no choice but to use its fat reserves for energy. Now that your body is starting to break down fat for energy it will start producing molecules called ketones, and is what your body will use as fuel. When your body starts burning fat, it can help you lose weight. Below are some of the benefits of a Keto Diet.
1. It Can Help Support Weight Loss
The ketogenic diet may help promote weight loss in several ways, including boosting metabolism and reducing appetite.Ketogenic diets consist of foods that fill a person up and may reduce hunger-stimulating hormones For these reasons, following a keto diet may reduce appetite and help you loss weight. In a 2013 meta-analysis of 13 different randomized controlled trials, researchers found that people on ketogenic diets lost 2 pounds more than those following low fat diets over a one year period. Similarly, another review of 11 studies demonstrated that people following a ketogenic diet lost 5 lbs more than those following low-fat diets after 6 months.
Can Improve Your Acne
May reduce risk of certain cancers
May Reduce Your Cholesterol Levels
Can Potentially Reduces Seizures
Can Improve PCOS symptoms
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