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Is there a downside to the keto diet?

Three cons Giving up whole grains, beans, fruits and many veggies can cause nutrient deficiencies and constipation. Common short-term side effects include fatigue, headache, brain fog and upset stomach, aka “keto flu.” Long-term health risks include kidney stones, osteoporosis and liver disease.

theportlandclinic.com - The keto diet: pros, cons and tips - The Portland Clinic

What snacks can I eat on egg diet?

Snacks are not allowed, nor drink with calories. Each day, eat one meal with eggs. The remaining meals can be built around other sources of lean...

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Why am I not losing weight with keto?

You're eating too many carbs One of the main reasons people don't lose weight on the ketogenic diet is that they're consuming too many carbs. To...

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The ketogenic or “keto” diet was originally developed to help manage epilepsy. Now it’s the latest weight-loss fad. The diet flips the balance of carbs and fats that are traditionally recommended for good health, like so: USDA GUIDELINES: 55% Carbs 20% Protein 25% Fat KETO DIET: 5% Carbs 20% Protein 75% Fat

If you’re considering this diet, here’s some food for thought.

The idea behind the diet

Carbs are the main source of fuel for your body and brain. On the keto diet, however, carbs are severely restricted to force your body to find fuel elsewhere. It does that by breaking down fat into compounds called ketones, which it uses for fuel. In this state, called ketosis, your protein balance is very important — too much protein can stop ketosis, but too little will make you lose lean muscle mass. This diet is not recommended for you if you have a disease of the pancreas, liver, thyroid, kidney or gallbladder, if you have a history of kidney stones or eating disorders, or if you’ve had your gallbladder removed. Otherwise, if you’re thinking about it, consider this:

Three pros

Many people do lose weight, and some studies find that people feel less hungry while in ketosis. Some research suggests potential benefits for controlling blood sugar and improving insulin sensitivity. The diet cuts out nearly all processed foods, which is always a good thing.

Three cons

Giving up whole grains, beans, fruits and many veggies can cause nutrient deficiencies and constipation. Common short-term side effects include fatigue, headache, brain fog and upset stomach, aka “keto flu.” Long-term health risks include kidney stones, osteoporosis and liver disease. Other risks are unknown, since no long-term studies exist. Many people have trouble sticking with such a restrictive diet (it ranked nearly last on the U.S. News 2018 list of “Easiest Diets to Follow”). For others, its rigid nature can lead to obsessive and disordered eating.

Three tips, if you choose to try it

How can I stay in ketosis with alcohol?

If you're looking to indulge in an alcohol beverage while sticking to a keto diet, opt for lower carb drink options and avoid over-the-top...

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How many calories do I need a day?

Adult females need anywhere from 1,600 to 2,400 calories a day and adult males need anywhere from 2,000 to 3,000 calories a day, according to the...

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Is Hamburger OK on keto diet?

Low-cost AND low carb! It's not too good to be true—ground beef is totally keto-approved! The low-budget meat you know and love can be incorporated into SO many keto recipes, whether you're in the mood for a hearty dinner, a light lunch, or just a snack (fat bombs, we love you).

delish.com - 23 Keto Ground Beef Recipes That Will Satisfy Any Dinner Craving

It's not too good to be true—ground beef is totally keto-approved! The low-budget meat you know and love can be incorporated into SO many keto recipes, whether you’re in the mood for a hearty dinner, a light lunch, or just a snack (fat bombs, we love you). Get inspired with our list of 23 keto ground beef recipes! The name of the game in keto is replacing high carb items like buns or noodles with lower carb options, and we don’t shy away from that here. We like to think of it less like depriving ourselves of carb-y delights, and instead getting to discover new and delicious ways to replace them. The best meals truly come from having to being creative in the kitchen, and these are some of our favorite innovations. After making some of these recipes, you might even find you prefer them to the real thing! Traditional ground beef recipes like shepherd’s pie and chili get low-carb makeovers by swapping out potatoes and beans for cauliflower and added veggies. You’ve got to check out our lasagna for the most genius keto hack (eggs + cream cheese = bomb noodles, who knew!?) We’ve even got fast food favorites like a low-carb Big Macs and crunchwraps. We highly recommend holding onto our recipes for basic cauliflower rice, cauliflower mashed “potatoes”, and zoodles — they make great bases for a number of these recipes, and will help you avoid missing their high-carb counterparts. For more keto ideas, check out our lists of keto dinners, keto breakfasts, and keto side dishes. And don’t forget dessert!

Can eating too little make you gain weight?

Eating too few calories can be the start of a vicious cycle that causes diet distress. When you cut your calories so low that your metabolism slows...

Last updated Jul 18, 2018