A Beginner’s Guide to Following a Keto Diet: Tips to Avoid Getting Sick!

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Ketogenic diets have become increasingly popular over the past few years, thanks to their impressive weight loss results and health benefits. However, some people may experience certain side effects when first starting the diet, resulting in symptoms such as headaches, dizziness, and fatigue. In this post, I will outline my top three methods to do keto without getting sick and provide tips for avoiding these unwanted side effects.

Method 1: Increase Electrolyte Intake

One of the biggest culprits behind the side effects of a ketogenic diet is electrolyte imbalance. When you switch to a low-carb, high-fat diet, your body begins to excrete more sodium and water, leading to a decrease in your electrolyte levels. This can cause symptoms such as brain fog, fatigue, and headaches.

To avoid these unwanted symptoms, it’s essential to increase your electrolyte intake. Eating foods high in sodium, potassium, and magnesium can help maintain electrolyte balance.

Foods high in sodium include:

– Cheese

– Bacon

– Pickles

– Olives

– Soy Sauce

Foods high in potassium include:

– Avocado

– Spinach

– Mushrooms

– Broccoli

– Salmon

Foods high in magnesium include:

– Nuts

– Seeds

– Dark chocolate

– Leafy greens

– Fish

Another way to increase your electrolyte intake is by drinking bone broth. Bone broth is high in sodium, potassium, and magnesium, making it an excellent option for those on a ketogenic diet.

Method 2: Start Slow

One of the biggest mistakes people make when starting a ketogenic diet is going too hard too fast. When you switch to a low-carb, high-fat diet, your body has to make a significant adjustment. This adjustment period can take anywhere from a few days to a few weeks.

During this time, your body may experience side effects as it adapts to the new diet. Starting slowly can help minimize these side effects and allow your body to adjust at a more comfortable pace.

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Start by slowly decreasing your carb intake over a few days or even weeks. Once your body has adjusted to the decrease in carbs, start increasing your fat intake gradually. This gradual adjustment will help minimize symptoms such as headaches and fatigue.

Method 3: Eat Enough Calories

Many people on a ketogenic diet make the mistake of not eating enough calories. When you reduce your carb intake, your body needs to get its energy from somewhere else. Fat is a great source of energy, but if you’re not eating enough calories, your body won’t have enough energy to function correctly.

Under-eating can lead to symptoms such as fatigue, irritability, and even nausea. To avoid these symptoms, it’s essential to eat enough calories. Make sure to include plenty of healthy fats in your diet, such as coconut oil, avocados, and nuts.

Conclusion

Ketogenic diets can be an excellent way to lose weight and improve your overall health. However, many people experience side effects when first starting the diet. By following these three methods, you can avoid unwanted symptoms and enjoy the benefits of a ketogenic diet.

Remember to increase your electrolyte intake, start slow, and eat enough calories. Doing so will help minimize things like headaches, dizziness, and fatigue.

In my experience, following these methods has made it much easier to stick to a ketogenic diet long-term. Don’t let unwanted side effects get in the way of your health goals. Give these methods a try, and see how they work for you!