A keto diet is a nutrition plan that’s structured around a 70-percent intake of fat, a 20-percent intake of protein, and only a 10-percent intake of carbohydrates. No, you aren’t reading that wrong and yes, the ketogenic diet is dramatically different than the standard American one.
I’ve lived the keto life and navigated the long list of side effects personally. It was an 18-month stretch of my life that served as a crash course in fitness apps, portion sizes, and cheese. I gave it a real try but ultimately moved on to a more traditional definition approach. That said, keto may work for you for the long haul. But before you begin the keto journey, here are some common side effects you’ll want to know!
Your body is used to pulling energy from the glucose that’s abundant in the carb-rich, standard American diet. Strict adherence to a ketogenic diet means a lot fewer carbs and a lot less glucose. Transitioning from a carb-rich diet to a ketogenic one can be rough for some people. Fatigue, headaches, cramping, nausea, mood swings, and diarrhea are fairly common.
These symptoms usually go away after a few days, and the intensity of their effects can be eased by drinking more water and temporarily increasing your salt intake, but it’s always smarter to plan your transition so that it lands on a long weekend. You could take a few vacation days too, but how many of us have a lot of those to spare?