The ketogenic diet , also known as keto, is nothing new. But in recent years, it has become one of the most popular – and polarizing – ways to lose weight.
The regime leads many people to cut carbohydrate consumption and increase the amount of healthy fats in meals, with the aim of reaching ketosis, the metabolic state in which the body begins to burn fats for energy.
Here is a summary of what happens to your body on the keto diet: the body’s cells typically obtain energy from carbohydrates. But under the keto regime, “you are depriving the body of carbohydrates so that it seeks the next source of energy, fat,” explains Rabia De Latour , a gastroenterologist and assistant professor of medicine at New York University. Your body then starts to burn that fat.
The diet does not restrict you in terms of calories consumed or the amount of food eaten. The important thing is what you eat. Most keto diets include lots of fish, seafood, red meat, chicken, cheese, vegetables and low-carb vegetables (sorry, corn and carrot fans), eggs, plain yogurt and fats (hello, avocado) . You avoid foods that contain a lot of sugar and carbohydrates, including various fruits, grains and vegetables.
Therefore, many people who try the keto diet have a series of symptoms and side effects when the body is adapting to this new style of eating. Here are some of them:
It looks like a flu
At the beginning of the keto diet, your body has to go through several adjustments before reaching ketosis. During this period, many people report flu-like feelings: headache, tiredness and nausea, says Priya Khorana, a doctor specializing in nutrition and exercise physiology.
The key is to stay hydrated and keep your salt levels up to date, says Khorana. The good news is that this “flu” does not last long.
You feel craving for carbs
If you are used to eating a lot of carbohydrates, you will miss it in the initial phase of the diet.
“It is a matter of logic. If you are told that you cannot eat carbohydrates for a week, you will feel very hungry, ”says De Latour. In addition, your cells will miss the source of energy they are used to.
But when ketosis begins and your body adapts to the new diet, cravings for foods full of carbohydrates and sugar are likely to reduce (This is also a good opportunity to remember that carbohydrates are not the enemy and you still need to consume them for your body to function optimally. Even during the keto diet you will eat some foods rich in carbohydrates.)
You may feel less hungry
We usually associate the regime with starvation, but with the keto diet it usually happens the other way around, because there are no limits on the quantities of food eaten, only on the types.
De Latour says that proteins and fats give a greater feeling of satiety – faster, and for longer – because they take longer to be digested. Carbohydrates, in turn, are processed quickly by the body.
You will probably lose fat
If you are strictly on a diet – a diet consisting of 75% fat, 20% protein and 5% carbohydrates – you will likely lose fat (and pounds on the scale).
“A small reduction in fat mass has been noticed in scientific studies with individuals who follow a ketogenic diet. But in real life, it is difficult to maintain this diet, which consists of 70% -75% fats ”, says Ania Jastreboff, an endocrinologist at Yale University.
Most experts say it is not safe to eat this diet for a long time. In addition, there is little research on its long-term effects, such as continued fat loss over time.
You will pee a lot
When your body goes into ketosis, your kidneys release more sodium and fluids, which causes bladder filling. Count on many trips to the bathroom.
“As the body burns the glucose stored in the liver and muscles, in the first days of the ketogenic diet, you will release a lot of water,” says Khorana.
When you urinate frequently, you lose a lot of electrolytes and minerals. This can cause dehydration and cramps, so it is important to replace this water.
You may have constipation
Many people get constipated while on the keto diet. When there is fluid loss, you run the risk of constipation, according to De LaTour.
“The main function of the colon is to regulate the body’s fluids. If the body is dehydrated, the colon will suck more water from the stool, which means harder and less frequent stools, ”says De LaTour.
To avoid the problem, drink plenty of water and try to increase your fiber intake (avocado, chia seeds, cabbage and nuts such as pecans and almonds).