Keto Means
Keto Means
Photo: Anny Patterson
What are the signs of ketosis? Increased ketones. Weight loss. Thirst. Muscle cramps. Headaches. Fatigue. Stomach complaints. Sleep changes. More items...
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond...
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Produce can carry dangerous bacteria Sometimes dirty produce can result in foodborne sickness. We have seen recent outbreaks of veggies with E....
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Adding in foods like snack bars, keto desserts and other packaged foods between meals can derail your weight loss efforts with the extra calories...
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The proper way to transition is to slowly reintegrate low carb foods into your diet. For example, the first day post-egg fast, continue eating an...
Read More »3. Thirst Ketosis may cause some people to feel thirstier than usual, which may occur as a side effect of water loss. However, high levels of ketones in the body can also lead to dehydration and an electrolyte imbalance. Both of these reactions can cause complications. Research into ketogenic diets for sports performance lists dehydration as a side effect of ketosis. Athletes may also have a higher risk of kidney stones, which is a complication of dehydration. To avoid dehydration, drink plenty of water and other liquids. See a doctor if symptoms of dehydration, such as extreme thirst or dark-colored urine, occur. 4. Muscle cramps and spasms Dehydration and electrolyte imbalances can cause muscle cramps. Electrolytes are substances that carry electrical signals between the body’s cells. Imbalances in these substances lead to disrupted electrical messages that may cause muscle contractions and spasms. People following the ketogenic diet should ensure that they are getting enough electrolytes from the food they eat to avoid muscle pains and other symptoms of an imbalance. Electrolytes include calcium, magnesium, potassium, and sodium. A person can get these from eating a balanced diet. However, if symptoms persist, a doctor may recommend supplements or other dietary changes. 5. Headaches Share on Pinterest Ketosis headaches can last from 1 to 7 days, or longer. Headaches can be a common side effect of switching to a ketogenic diet. They may occur as a result of consuming fewer carbohydrates, especially sugar. Dehydration and electrolyte imbalances can also cause headaches. Ketosis headaches typically last from 1 day to 1 week, although some people may experience pain for longer. See a doctor if headaches persist. Interestingly, some recent research suggests the ketogenic diet as a potential treatment for migraines and cluster headaches. For example, a 2017 study proposes the diet for people with episodic and chronic migraine. Also, one 2018 study suggests the ketosis diet as a possible treatment for those with drug-resistant cluster headaches. However, much more research is necessary to confirm the diet’s effectiveness for treating or preventing these types of headaches. 6. Fatigue and weakness In the initial stages of a ketosis diet, people may feel more tired and weaker than usual. This fatigue occurs as the body switches from burning carbohydrates to burning fat for energy. Carbohydrates provide a quicker burst of energy to the body. A small 2017 study involving athletes found tiredness to be a common side effect of the ketosis diet. Participants typically observed this during the first few weeks. After several weeks on the diet, people should notice an increase in their energy levels. If not, they should seek medical attention, as fatigue is also a symptom of dehydration and nutrient deficiencies.
Traditionally low in carbs, salads don't even require many modifications to be considered keto. They're high in healthy vegetables, protein, fiber,...
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In general, it should take you 2–4 days to enter ketosis. However, some people may find they need a week or longer. The time it takes depends on...
Read More »7. Stomach complaints Making any dietary changes can raise the risk of stomach upset and other digestive complaints. This may also occur when a person switches to the ketogenic diet. To reduce the risk of experiencing stomach complaints, drink plenty of water and other fluids. Eat non-starchy vegetables and other fiber-rich foods to alleviate constipation, and consider taking a probiotic supplement to encourage a healthy gut. 8. Changes in sleep Following a ketogenic diet may disrupt a person’s sleeping habits. Initially, they may experience difficulty falling asleep or nighttime waking. These symptoms typically go away within a few weeks. 9. Bad breath Share on Pinterest A common side effect of ketosis is bad breath. Bad breath is among the most common side effects of ketosis. This is because ketones leave the body through the breath as well as the urine. People on the diet, or those around them, may notice that the breath smells sweet or fruity. A ketone called acetone is usually responsible for the odor, but other ketones, such as benzophenone and acetophenone, may also contribute to bad breath. There is no way to reduce ketosis breath, but it may improve with time. Some people use sugar-free gum or brush their teeth several times per day to mask the smell. 10. Better focus and concentration Initially, the ketogenic diet may cause headaches and concentration difficulties. However, these symptoms should fade over time. People following a long-term ketogenic diet often report better clarity and focus, and some research supports this. According to the results of a 2018 systematic review, people with epilepsy who follow the ketogenic diet report better alertness and attention. Also, these people showed greater alertness in some cognitive tests. Other studies suggest that the ketogenic diet may enhance cognitive function and provide neuroprotective effects.
It is common for low carb dieters to experience changes in their bowel movements, especially during the first couple of weeks. Although most people...
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Eating at least three strips of bacon daily when on the keto diet adds about 2000 milligrams of natural sodium to your normal daily intake. That...
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“The first two to six weeks are virtually the ketogenic adaptation phase, where your body is going through the adaptation of switching to relying...
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Additionally, check out these tips for how to burn belly fat in less than a week. Include aerobic exercises in your daily routine. ... Reduce...
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