{"id":713480,"date":"2018-06-22T16:43:26","date_gmt":"2018-06-22T16:43:26","guid":{"rendered":"http:\/\/origin-www.tasteofhome.com\/?post_type=collection&p=713480"},"modified":"2022-04-01T09:32:49","modified_gmt":"2022-04-01T14:32:49","slug":"things-to-know-before-starting-the-keto-diet","status":"publish","type":"listicle","link":"https:\/\/www.tasteofhome.com\/collection\/things-to-know-before-starting-the-keto-diet\/","title":{"rendered":"15 Things You Need to Know Before Starting the Keto Diet"},"content":{"rendered":"
\"Selection<\/div>\r\n

Is the keto diet safe?<\/h2>\r\nTo put it simply, yes and<\/em> no. The ketogenic diet<\/a> has been around for 90 years. It was first developed to treat patients with epilepsy, who responded well to the way it mimics a fasting state, while still allowing patients to eat and obtain nutrients. The keto diet is highly restrictive, though, cutting out grains and certain fruits and veggies in addition to sugar\u2014which as a short-term diet solution may have some benefits, but long term may be risky\u2026 \u201cThe ketogenic diet is not a healthy, nutritionally complete diet,\u201d says Diana Lehner-Gulotta, RDN, CNSC, a ketogenic and neurology dietitian at University of Virginia Health System. \u201cYou are completely cutting out large groups of food and eating excessive amounts of fat, which can lead to lipid abnormalities. We also don\u2019t know about the long-term effects of eating such a high-fat diet.\u201d If you\u2019re thinking about following the keto diet for a weight-loss kick start, talk with your doctor first. Here are 13 things doctors want you to know about the keto diet<\/a>.\r\n\r\n\r\n
\"blueberries,<\/div>\r\n

What\u2019s the difference between net carbs and total carbs?<\/h2>\r\nNet carbs are the amount of carb grams that remain after dietary fiber and sugar alcohols are subtracted from the total carbohydrates of a meal. Why don\u2019t many keto dieters count fiber in their total carb allotment for the day? The fiber found in many keto-compliant foods, such as broccoli, avocados, and berries, is indigestible once eaten. So, while these foods technically still contain \u201ccarbs,\u201d the body can\u2019t use them for energy.\r\n\r\n\u201cThere\u2019s no right<\/em> approach between counting \u2018net\u2019 and \u2018total\u2019 carbohydrates,\u201d says Paul Salter, founder of Fit in Your Dress<\/a> and nutrition editor for Bodybuilding.com<\/a>. \u201cUsing net carbs is a tool to ensure you\u2019re seeking high-fiber carbohydrates, which is essential when following a ketogenic diet.\u201d\r\n\r\n\r\n
\"recipe<\/div>\r\n

What are your nutrient goals\u2014and how will you track them?<\/h2>\r\nThe keto diet is an ultra-low-carb diet. This means you\u2019ll be eating significantly fewer carbohydrates than the average person, even fewer than a person following a classic low-carb diet. Exactly how many carbs you should aim to eat depends on your specific goals, as well as your age, gender, and level of activity, says Josh Axe<\/a>, DNM, a clinical nutritionist. \u201cHistorically, ketogenic diets limit carbohydrate intake to just 20 to 30 net grams per day. On a standard ketogenic diet, fats typically make up 70 to 80 percent of total daily calories, protein about 15 to 20 percent, and carbs just around 5 percent,\u201d Dr. Axe says.\r\n\r\nKeep track of these important nutrients with nutrition calculators, tracking programs, or smartphone apps like MyFitnessPal<\/a> and MyPlate<\/a>.\r\n\r\n\r\n
\"Female<\/div>\r\n

How much weight will you lose on the keto diet?<\/h2>\r\nWeight loss is very common with the keto diet, however, the first few pounds you drop will be \u201cwater weight\u201d\u2014water that your body would normally store when you eat carbs. What\u2019s happening is just the opposite of what happens to marathon runners when they carb-load. \u201cCarbo-loading, which athletes do, fills muscles with as much glycogen, a storage form of sugar, as possible, which holds more water,\u201d says Melina Jampolis, MD, author of\u00a0The Doctor on Demand Diet<\/em><\/a>.\r\n\r\nDuring keto, as you reduce carb intake your body dumps its glycogen stores in favor of burning fat. You\u2019ll see the number on the scale go down, which is exciting, but at this point you\u2019re just dropping water weight, not fat.\r\n\r\nWhat else changes? Sugar cravings become non-existent after the first few months, Lehner-Gulotta reports. Her patients tell her that they feel more satisfied after meals, and they\u2019re not hungry all the time.\r\n\r\n\r\n
\"White<\/div>\r\n

Will you feel hungry on the keto diet?<\/h2>\r\nHunger is suppressed on the keto diet. Fat is satiating, so you may find yourself feeling not very hungry some days when you\u2019re on the keto diet. That\u2019s okay. In fact, it\u2019s why many keto dieters eventually begin practicing intermittent fasting (IMF), Dr. Axe says. IMF allows you a shorter window of eating, such as only eight to 12 hours each day, then you fast during the remaining time.\r\n\r\nNote that fasting is not without medical concerns. \u201cThe theory with fasting is that it will help decrease your appetite and cravings over time, because it will teach your body to go longer without food,\u201d Lehner-Gulotta says. But it\u2019s not for everyone. In some people \u201cit causes irritability, further nutritional deficiencies, and often leads to loss of lean muscle mass instead of fat.\u201d Talk to your doctor before trying it.\r\n\r\n\r\n
\"Young<\/div>\r\n

Will you get the dreaded \u201cketo flu\u201d?<\/h2>\r\nCarbohydrates are your body\u2019s preferred source of fuel, and without then your body turns to a stored source of energy\u2014fat. When your body is adjusting to burning fat (a process called ketosis), you may experience unusual symptoms, such as irritability, brain fog, fatigue, mood swings, or nausea, Lehner-Gulotta says. This is sometimes referred to as the \u201cketo flu.\u201d\r\n\r\nNot every person eating keto will experience this, but some will. \u201cIt\u2019s important to stay hydrated and push through, because if you give in and eat carbs, you\u2019re right back where you started,\u201d Lehner-Gulotta says. The good news is that the symptoms come and go and usually subside altogether within three to five days.\r\n\r\n\r\n
\"Close-up<\/div>\r\n

Does the keto diet have benefits beyond weight loss?<\/h2>\r\nResearch suggests the keto diet may deliver health benefits beyond weight loss, such as improved blood sugar levels, insulin sensitivity, and cholesterol numbers, says Grace Derocha, RD, certified diabetes educator, and certified health coach at Blue Cross Blue Shield of Michigan.\r\n\r\nWhether it\u2019s the keto diet itself or the accompanying weight loss that is actually responsible for improvements in some health markers, Derocha says, is unclear. \u201cThere needs to be more research done regarding the keto diet, its long-term effects on the body, and the impact of the keto diet once someone decides to incorporate a more sustainable meal plan.\u201d\r\n\r\n\r\n
\"swirling<\/div>\r\n

Do you need specialty keto products to do this diet?<\/h2>\r\nIf you spend any time researching the keto diet, you\u2019ll likely run across websites, social media posts, and ads promoting a variety of keto-compliant foods, from oils that you can add to your coffee to low-carb chocolate syrup. If that feels overwhelming, ignore these products and save your money, Lehner-Gulotta says. \u201cYou can get into ketosis by altering the way you eat; you don\u2019t need exogenous ketones,\u201d she says.\r\n\r\n\r\n
\"Sweet<\/div>\r\n

Is the Atkins diet is a type of keto diet?<\/h2>\r\nThe Atkins has been a popular low-carb diet for several decades. If you\u2019ve tried Atkins in the past, you might recognize many of the same guidelines in the keto diet. But the keto diet is lower in carbs than Atkins.\r\n\r\n\u201cThe main difference is that the keto diet encourages 75 to 90 percent of one\u2019s calories come from fat and less than five percent to come from carbohydrates,\u201d says Colette Heimowitz, vice president of nutrition and education at Atkins Nutritionals.<\/a> \u201cThe Atkins programs encourages a daily intake of 55 to 70 percent of calories coming from fat and allows for 5 to 15 percent of daily calories to come from high-fiber carbohydrates.\u201d\r\n\r\nA key dietary difference between the two,\u00a0Heimowitz says, is the vegetable allowance. \u201cEating too many veggies, especially starchy ones such as corn and potatoes, can undermine your weight-loss and weight-maintenance efforts, which is why they are prohibited on the keto diet,\u201d Heimowitz says. \u201cOn Atkins, however, we encourage individuals to spend their carbohydrate grams wisely by choosing vegetables that provide the most antioxidant protection in combination with the fewest grams of carbs.\u201d\r\n\r\n\r\n
\"Natural<\/div>\r\n

Will I be eating a lot of fat?<\/h2>\r\nYou\u2019ll be focused on eating healthy fats. \u201cNot all fats are created equal,\u201d says Adam Splaver, MD, a cardiologist in South Florida. Dr. Splaver says good fats, like the kinds found in avocado, coconut oil, and nuts\u2014\u201danything which comes from nature\u201d\u2014should be the focus of your fat intake on any keto diet plan. \u201cAll hydrogenated oils, such as margarine or Crisco are problematic for your cardiovascular health,\u201d he adds.\r\n\r\nThese keto diet recipes will make you forget you\u2019re on a diet<\/a>.\r\n\r\n\r\n
\"man<\/div>\r\n

Will I experience side effects such as cramps and constipation?<\/h2>\r\n\u201cThe process of changing body fuel from carbohydrates to fat can cause decreased serum sodium, leg cramps, constipation, decreased energy, and headaches,\u201d Dr. Splaver says. Because you\u2019re eating fewer sources of fiber\u2014fruits and vegetables, for example\u2014you may have fewer bowel movements. Bowel changes are very common with the keto diet, and you may experience periods of constipation as your body adjusts to the new diet. Learn about the 11 hidden dangers of the keto diet<\/a>.\r\n\r\nLikewise, without stores of carbohydrates in your body to hold water, you run the risk of dehydration as you will urinate more frequently, explains Carolyn Dean, MD, ND, and author. \u201cThe keto diet flushes out water by reducing inflammation and glycogen levels,\u201d Dr. Dean says. Drink half your body weight in ounces of water, she suggests.\r\n\r\n\r\n
\"Top<\/div>\r\n

Do I need to take supplements?<\/h2>\r\nPeople on a keto diet may develop nutrient deficiencies. Dr. Salter says that sodium and magnesium deficiencies are possible with a keto diet because many carb-rich foods are the highest sources of these nutrients.\r\n\r\nHowever, Dr. Axe says these deficiencies aren\u2019t likely to happen if you\u2019re strategic about your diet. \u201cAs long as you\u2019re focused on consuming good, organic when possible, whole foods, you shouldn\u2019t have to worry about nutrition deficiencies,\u201d Dr. Axe says.\r\n\r\n\u201cVitamin D, calcium, B-complex, in particular, may be beneficial,\u201d says Adrienne Youdim, MD, FACP, an associate clinical professor of medicine at UCLA David Geffen School of Medicine says. \u201cFiber supplementation may also help digestive health.\u201d\r\n\r\nYou may want to get a blood work up, and supplement only the vitamins you actually need. Learn why nearly half of all multivitamins don\u2019t do what they say<\/a>.\r\n\r\n\r\n
\"Fresh<\/div>\r\n

Do I need a meal plan?<\/h2>\r\nMaking a formal meal plan is a great way to set yourself up for success. Plan for variety in your keto diet, so you don\u2019t get bored. Keto meals are very high in fat, moderate in protein, and low in carbohydrates.\r\n\r\n\u201cThis diet is great for carnivores and people who like lots of fatty foods,\u201d says Keith-Thomas Ayoob, EdD, RD, FAND, associate clinical professor emeritus at the Albert Einstein College of Medicine. \u201cThe focus is on fat, however, not protein, because high fat is what keeps your body \u2018ketotic.\u2019\u201d\r\n\r\nWhat\u2019s not allowed? \u201cYou\u2019ll want to avoid processed foods and most packaged foods\u2026 sugary desserts and plain starches,\u201d Dr. Axe says. He also recommends avoiding farm-raised fish, conventionally-raised beef and poultry, and hydrogenated\/high omega-6 vegetable oils. And you\u2019ll want to watch your carbs. Healthy sources of carbs include non-starchy vegetables, like broccoli, leafy greens, cauliflower, asparagus, and cucumber.\r\n\r\n\r\n
\"dark<\/div>\r\n

Is the keto diet hard to sustain?<\/h2>\r\nThe weight-loss results may come quickly, but other physical changes\u2014constipation, stomach issues, depression, mood swings, fatigue\u2014can accompany the shrinking waistline. These unfortunate side effects may test your endurance on the keto diet.\r\n\r\nThat\u2019s not to mention the lack of \u201cwiggle room\u201d in your day-to-day food choices. Extremely restrictive diets like keto may be too unrealistic for some people because it requires strict compliance. Want to enjoy cake for your co-worker\u2019s birthday? One small slice is more carbs than you should eat in two days.\r\n\r\nSmart strategies, including meal planning, however, can help you navigate social situations that test your will to stick to the keto diet.\r\n\r\n\r\n
\"Tasty<\/div>\r\n

How do I transition off the keto diet?<\/h2>\r\nTransitioning off the keto diet requires thought and planning. If you begin eating carbs but still have a taste for high fat, you may experience a dramatic weight rebound, and you may even harm your metabolism, too, Dr. Youdim says. A healthy transition back to carbs should focus on gradually adding whole-food sources of carbs, such as sweet potatoes, fruits, and whole grains. As you increase your carbs, decrease your fat intake, too. You\u2019ll still see a few pounds adding up on the scale. (Remember water weight?) That\u2019s expected as your body rebuilds its glycogen stores. However, if you maintain a low-carb diet, you may be able to sustain<\/a> the weight-loss results longer.","protected":false},"excerpt":{"rendered":"

Eating keto style is about more than just gorging on bacon and butter. Here are expert answers to your most pressing keto diet questions.<\/p>\n","protected":false},"featured_media":713502,"template":"","format":"standard","meta":{"ep_exclude_from_search":false},"tags":[304988,305014],"categories-v2":[308935,308957],"coauthors":[58420],"acf":{"long_pin":"","long_pin_file":false,"ncv_override_generic_settings_option":false,"ncv_autoplay_option":"","ncv_stickyplay_option":"","ncv_ads_option":"","ncv_mute_option":"","ncv_comscore_option":"","ncv_moat_option":"","ncv_autoplay_mobile_option":"","ncv_viewable_threshold_option":"","ncv_sticky_offset_option":"","ncv_autopause_option":"","ncv_sticky_offset_mobile_option":"","ncv_autopause_mobile_option":"","ncv_sticky_mobile_option":"","ncv_remove_player_option":false},"yoast_head":"\n15 Things You Need to Know Before Starting the Keto Diet | Taste Recipes<\/title>\n\n\n\n\n\n\n\n\n\n\n\n\t\n\t\n\t\n\n\n\n\n\n\t\n\t\n\t\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"15 Things You Need to Know Before Starting the Keto Diet | Taste Recipes","description":"Eating keto style is about more than just gorging on bacon and butter. 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