A beginner’s guide to Keto diet and how to avoid the ‘Keto Flu’

Keto diet has gained quite some popularity around the world, mainly because of its effectiveness in losing weight and improving overall health. It has been recommended for patients of diabetes, PCOS, Heart Disease, Epilepsy, and other diseases, because of its impact on the body’s sugar and insulin levels. While Keto diet may have become favorite of many when it comes to weight loss, it does come with a few shortcomings, including the “Keto Flu”. Read below to find out.

What is Keto diet?

Keto diet is basically a very low-carb and high-fat diet that involves drastically reducing the carbohydrate intake and replacing it with healthy fats. When done properly, the Keto diet gradually takes the body to a state called ‘ketosis’ that improves the body’s ability to burn fat. Keto diet can cause massive reduction in sugar and insulin levels, making it especially beneficial for patients of diabetes and PCOS.

What are the foods to eat and avoid?

Normally foods like eggs, fish, avocados, nuts and Seeds, Low carb veggies, Cheese, and butter are included in the diet while high carb foods like bread, rice, grain, cereals, and pulses are avoided. The intake of processed food, sugars, alcohol, and root vegetables are also avoided.

What are the benefits of the Keto diet?

Keto diet is beneficial for diabetics and pre-diabetics as it can help reduce excess fat, which may be one of the causes of the disease, in addition to improving insulin sensitivity. The Keto diet actually originated as a way to treat neurological diseases such as epilepsy. A number of researches have also suggested that the Ketogenic diet was effective in both preventing and improving the symptoms of heart disease, Parkinson’s disease, Brain injuries, Cancer, Alzheimer’s disease and Acne.

What are the side effects of the Keto diet?

Initially, some people may feel reduced energy levels, mental function, disturbed sleep, nausea, and digestive discomfort, often referred to as the “keto Flu”. The symptoms can be avoided or minimized by doing a low-carb diet in the first few weeks to let the body adapt gradually to a no-carb diet. The dieters can also opt for supplements to maintain their regular energy levels and workout performance. They can help them in staying hydrated, avoid Keto flu, have more energy and boost performance during the workout. 

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