Are you fascinated by Keto, and do you want to know how to start keto without getting sick? Then you have visited the right place.
The keto diet is one of the most famous diets right now. Followed and promoted by celebs, this diet has gained a huge following.
The fast weight loss results have drawn even more attention to this diet.
However, it’s imperative to know the do’s and don’ts of this diet.
Here you’ll find all about how to start keto without getting sick as losing those few extra pounds is the main goal but maintaining your health is also a priority.
Table of Contents
A Common Problem Faced by Keto Dieters
A common problem keto dieters face is breakouts. Too much fat can cause skin issues and breakouts, which is something that no one fancies.
This diet is high in fat, increasing sebum production on your skin, resulting in breakouts.
Moving forward, in this article, you will learn how to avoid problems like these and everything else you need to know about keto. So, let’s dive right in!
The keto diet is a low carb and high-fat diet that has many health benefits.
It has been seen through many research reports that this type of diet can help you lose weight and improve your health.
Keto diets may even have benefits when it comes to diabetes, cancer, epilepsy, and Alzheimer’s disease.
What Happens When You Start Keto
A keto diet involves drastically decreasing carbohydrate intake and substituting it with fat.
The fewer carbs put your body into a metabolic state called ketosis, a metabolic state in which your body uses fat for fuel alternatively of carbs.
When you significantly decrease your carbohydrates consumption, restricting your body’s supply of glucose (sugar), which is the source of energy for the cells.
Pursuing a ketogenic diet is the most effective way to enter ketosis.
When this happens, your body becomes amazingly skilled at fat burning for energy.
It also turns fat into ketones in the liver, which will provide energy for the brain.
Other effects and benefits of Keto
This diet lowers insulin and blood sugar levels and increases ketones, resulting in some health benefits.
A keto diet includes cutting carbs, which can improve your complexion, but following this diet may also cause skin issues or a side effect called prurigo pigmentosa, commonly called a keto rash because keto is an anti-inflammatory diet.
How to Avoid Skin Issues On Keto
You can avoid skin issues by focusing on a clean keto diet. There are plenty of keto-approved foods that are nourishing for your skin.
Some of the best include low-carb vegetables, salmon and other fish, nuts and seeds, eggs, olive oil, coconut oil, and avocados.
You should mainly focus on whole foods that are high in healthy fats and are minimally processed. You should avoid all dairy products, especially if you have sensitive skin or acne.
Eat plenty of non-starchy vegetables because many of the antioxidants and nutrients that are most important for your skin are found in plant foods, which provide carbohydrates, whether a lot or a little.
You should also drink plenty of water to get that glowing skin. Consuming probiotic foods will also have significant effects on your skin as well as your body.
This article will guide you about how you can start a keto diet without getting sick. So let’s dive right into all you need to know about this matter.
Things To Keep in Mind Before Starting Keto
As I have explained above, keto is a high fat and low carb diet. It is immensely popular these days because of its shocking results.
Many people who want to reduce their weight follow a keto diet. So, are you looking to reduce those few pounds and maintain your health? then you are in the right place.
Before you start your keto journey, you must keep a few things in mind.
First of all, if you fear fatty foods or aren’t prepared to cut your carb intake drastically, then keto might not be the best option for you because the diet is mainly based on these things.
Some other ketogenic preparations
It also won’t be wrong to say that keto is not an easy diet. However, it is definitely worth giving a shot if you are mentally prepared for it and want to see some results. You will need some preparation before you start the keto diet, and listed below are all the things you need to prepare beforehand:
- Be mentally prepared.
- Ensure that you know what foods have mostly carbs, fat, and protein so that you can make the right choices.
- Keto involves a lot of fat. So, study your relationship with fat.
- High carb processed foods are not okay on a keto diet, so make sure you sharpen your cooking skills before starting keto.
- Know all the side effects that can happen-for example, the keto flu.
- Research and ask the doctor about which keto diet to follow as there are many options available.
- Decide your after plan because keto is a short term diet. You can not continue it forever.
What is Keto Flu?
The keto flu is a set of symptoms experienced by some people when they first start the keto diet.
These symptoms are similar to the flu, like diarrhea, vomiting, nausea, headache, irritability, weakness, muscle cramps, dizziness, etc.
They are caused by the body adjusting to a new diet consisting of minimal carbohydrates.
Symptoms vary from person to person and may be severe for some people, and some people might not even suffer from the keto flu.
People adjust to keto diets differently. While some may undergo weeks of keto-flu symptoms, others may settle to the new diet with no unfavorable side effects.
Signs of the keto flu may start rising within the first few days of cutting back on carbs.
Decreasing your carb intake forces your body to burn ketones for energy instead of glucose. Ketones become the primary fuel source when following a ketogenic diet.
In a keto diet, carbohydrates are typically reduced to under 50 grams per day. This extreme reduction can come as a shock to the body and may cause withdrawal-like symptoms.
Symptoms usually last about a few days, though some people may experience them for an extended period.
When Does The Keto Flu Start?
The keto flu usually starts with 1 or 2 days of starting the keto diet. This flu is caused due to a drastic decrease in your calorie intake.
It differs from person to person. It can be severe for some and very mild for others.
How Long Does Keto Flu Last?
Symptoms of the keto flu usually begin within the first day or two of eliminating carbs.
For an average person, the keto flu can last a week or less. In some cases, the keto flu can last up to a month.
However, it all depends on your genetics; you may never experience the keto flu.
How To Get Rid of the Keto Flu?
Keto flu can make you feel uncomfortable.
The most common Keto flu symptoms include nausea, vomiting, headache, fatigue, dizziness, sleeplessness, difficulty tolerating exercise, constipation, muscle cramps, and diarrhea. But worry not! In this article, you will get to know about the solutions to all these.
Keto Flu Tips
Tip 1. What to eat when nauseous on keto?
You can have some ginger tea or warm water with mint leaves if you feel nauseous while being on keto.
Tip 2. Feeling cold on keto?
This is a common problem of keto dieters, so they often feel very cold. The solution to that is to make sure you are taking enough magnesium.
Other than that, you should exercise. Run, go for a walk, get your body moving.
Tip 3. Why do I feel sick after I eat on keto?
While being on a keto diet, nausea is caused for consuming high volumes of fat.
This is because fat takes a long time to digest and absorb, and to avoid this, make sure you are drinking enough water.
Also, make sure you are consuming enough electrolytes in your diet.
Tip 4. What can I drink for keto flu?
The best drink for keto flu is a homemade electrolyte drink. You can find many recipes for this drink on the internet.
Tip 5. Keto flu runny nose?
If you have a runny nose while being on keto, that means it is the keto flu. It is a pretty common symptom of keto flu.
For this, you can eat fruits that contain vitamin C and drink warm lime water.
Tip 6. Keto flu constipation?
Constipation is also a frequent symptom of keto flu. You should drink lots of water, go for a walk after meals, and temporarily add fiber-rich foods to your diet.
This will help reduce your constipation.
Tip 7. Keto flu headaches?
If you have a headache because of the keto flu, you should make sure you drink plenty of water.
Other than that, you should avoid doing intense exercise, eat more electrolyte-rich foods, try an electrolyte supplement, limit your alcohol intake, and eat more low-carb foods.
Tip 8. Keto flu fatigue?
Keto flu can cause fatigue and irritation. It usually lasts for about a week or two.
For this, you should increase the intake of energy-rich foods like eggs, seeds, nuts, avocados, oily fish, etc.
Tip 9. Keto flu sugar cravings?
If you have a sweet tooth, your sugar cravings will get intense on a keto diet because your blood glucose level falls.
You can choose a keto snack for this. To avoid such cravings, try working out at night and eating high protein snacks.
Tip 10. Insomnia on Keto?
Sleeplessness and insomnia are also common in keto.
To avoid this, stop eating late, get the right amount of electrolytes in your system, practice meditation, and don’t consume too much caffeine.
Here are some other things that can help you avoid or reduce the keto flu:
- Start slowly and give your body time to adjust to the new diet.
- Drink enough water because it is essential for optimal health and can also help reduce keto flu symptoms. It will also help you avoid skin issues and breakouts.
- Avoid strenuous exercise. Exercising is a crucial part of staying healthy and fit, but strenuous exercise should be avoided when experiencing keto-flu symptoms. Activities like extreme biking, running, intense weight lifting, etc., should be avoided while light exercise is sufficient.
- Replace dietary electrolytes. Doing this may help lessen keto-flu symptoms. Seasoning food to taste and including potassium-rich, keto-friendly foods like leafy green vegetables and avocados are a great way to ensure you are maintaining a healthy balance of electrolytes.
- Get enough sleep. This will help you deal with fatigue and irritability that is caused by the keto flu.
- Make sure you are eating sufficient fat and carbs.
Who Should Avoid Keto Diets?
There is no doubt that the keto diet is beneficial for many people, but it’s not suitable for everyone. The people who should avoid this diet include:
- Pregnant/breastfeeding women
- Teenagers (unless for medical reasons)
- People with kidney disease
- People suffering from liver disease or pancreatic conditions
- Diabetic patients (should consult a doctor as it varies. Some diabetic patients can follow a keto diet.)
- Individuals who are hypersensitive to dietary cholesterol are estimated to be around one-quarter of the world’s population.
Different types of ketogenic diets
There are various types of ketogenic diets available. You should choose the one that suits you the best. Different types of keto diets are listed below;
- The Cyclical ketogenic diet (CKD): This diet includes periods of higher-carb refeeds, like five ketogenic days accompanied by two high carb days.
- The standard ketogenic diet (SKD): This is a very high fat, moderate protein, and a very low carb diet. It mainly comprises 70% fat, 20% protein, and only 10% carbs.
- The targeted ketogenic diet (TKD): This diet permits you to add carbs around workouts.
- High protein ketogenic diet: This diet is like the standard ketogenic diet. The only difference is that it includes more protein. The ratio is usually 60% fat, 35% protein, and 5% carbs.
Though only the standard and high protein ketogenic diets have been studied broadly, cyclical or targeted keto diets are more high-level methods and are primarily used by athletes or bodybuilders.
In my article, the information and guidelines mostly apply to the standard ketogenic diet (SKD), although many identical principles also apply to the other types of keto.
The step by step guide on how to start keto without getting sick
After choosing the diet plan, you should follow the steps listed below to start keto and not get sick.
Step 1 – Prepare yourself, mentally.
The first most important thing is to prepare yourself for this diet mentally.
Dedication is all you need for your keto success. So, be mentally ready for the significant upcoming change in your lifestyle.
Step 2 – Learn to read food labels
Familiarize yourself with food labels, and monitor the grams of fat, carbs, and fiber to learn how your favorite foods fit into your diet plan.
Step 3 – Eat keto-friendly foods
You should stock up on the right foods as per the keto diet.
Focus on meat (steak, red meat, chicken, etc.), high-fat dairy, eggs, butter and cream, healthy oils, leafy green and above-ground vegetables, nuts, seeds, fatty fishes, avocado, and keto-approved sweeteners.
Step 4 – Eat the right amount of those foods
Carefully track down how much you are eating because if you are consuming keto-friendly foods in large quantities, it won’t give you the desired results.
So, it is essential to know how much food you should be consuming.
Step 5 – Foods you should avoid on keto
You should avoid processed food, grains, sugar, fruits, beans or legumes, unhealthy fats, sugar-free diet foods, alcohol, and starchy vegetables by all means.
Cooking at home is an excellent way to ensure that you are avoiding these foods.
Step 6 – Limit protein intake
A keto diet is not a diet with high protein! Keep that in mind. High protein diets can put stress on the kidneys, and excess protein converts to glucose.
Make sure your protein intake goal is met each day, but more than that is not better.
Keto Step 7 – Stay hydrated
Drink lots of water. This is essential on a keto diet. Being on keto depletes glycogen, which allows you to burn fat, but it also means that it is easier to get dehydrated due to less water consumption.
Instead of 8 cups of water per day, aim for 16 cups when pursuing a keto lifestyle.
Step 8 – Keep up the electrolytes
The primary electrolytes in the body are sodium, potassium, and magnesium.
The keto diet reduces the amount of water stored in your body resulting in reduced electrolytes, making you feel sick (called “keto flu”).
This is just temporary; you can avoid or eliminate it by seasoning your food liberally, drinking broth (especially bone broth), and eating pickled vegetables.
You can also take supplements for electrolytes, but you should consult a doctor first.
Step 9 – Be dedicated and careful
Be dedicated and try to avoid things that can fail your keto journey, and nobody can stop you from achieving your keto success.
Other health benefits of keto
The keto diet is originated as a way of treating neurological diseases such as epilepsy. Many studies have shown that the keto diet is good for weight loss and can have various health benefits.
It is also very beneficial for health conditions because it can help remove risk factors for heart diseases like blood pressure, blood sugar.
It also helps in maintaining good cholesterol levels. This diet is also currently being explored as an added treatment for cancer because it may delay tumor growth.
The keto diet may help reduce some symptoms of Alzheimer’s disease and slow down its progress.
This diet can help reduce seizures in epileptic children. The keto diet can help decrease insulin levels, which may play a key role in polycystic ovary syndrome.
It is found through research that the keto diet could improve outcomes of traumatic brain injuries. Nevertheless, keep in mind that results from research into many of these areas are far from final.
Side effects of keto and how to minimize them
The keto diet, just like any other diet, has side effects. These side effects occur because of switching your diet from a typical high-carbohydrate to a low-carbohydrate one.
This results in lowering your body’s blood sugar levels. So, when your blood sugar is low, your body turns to its stored fat to meet its energy needs.
Then fat gets broken down into ketones. On the keto diet, ketones become your alternative fuel root, which is more efficient than glucose because they provide more lasting energy.
Your body needs time to adjust to the new fuel source, resulting in the following side effects;
You can get a bad breath while being on keto, which is also known as keto breath. This is a very common side effect of keto.
Brush or floss your teeth frequently, drink more water, and chew some sugar-free gum to remove the bad breath.
Keto Frequent Urination
You will find yourself urinating more frequently as you start a keto diet. It is very normal in keto, so you shouldn’t worry about it.
However, it can lead to dehydration, and you can also lose electrolytes in the process.
Stay hydrated to avoid dehydration. Prevent electrolyte imbalances by eating low-carb foods that include electrolytes.
You may suffer from flu-like symptoms, also known as “keto flu.” These symptoms include headaches, tiredness, brain fog, sore throat, and muscle soreness.
First of all, know that keto flu can go away in a few days or might stay for a more extended period.
Increase your fat intake and allow yourself to rest while you are going through this phase.
Keto – Sugar cravings
If you have a sweet tooth, just know that your sugar cravings will get intense while being on keto.
Ensure you are getting enough fiber, fat, and protein because a lack of these can result in sugar cravings.
You can suffer from sleep issues or insomnia in keto, which is also a common side effect.
Don’t eat late, don’t use your phone before bed, and try to exercise in the later hours. This will help you get some uninterrupted sleep.
Risks of the keto diet
The low protein amount in the blood, extra fat in the liver, kidney stones, and micronutrient deficiencies are some of the risks that can occur if you stay on keto for a long time because keto is a short term diet. Anyone taking the medication, sodium-glucose cotransporter 2 (SGLT2), should avoid the keto diet.
To avoid these risks, keep in touch with your doctor and follow the guidelines that are provided for keto.
Supplements for a ketogenic diet
Although no supplements are required in keto, some can be beneficial. They are listed below.
- MCT oil (gives energy and helps increase ketone levels)
- Minerals (Added salt and minerals can be essential when starting keto because of the shifts in water and mineral balance)
- Exogenous ketones. (helps in raising the body’s ketone levels)
- Creatine (provides many benefits for health & performance.)
- Whey (increases your daily protein intake)
Frequently asked questions
These are answers to some of the most frequently asked questions about the keto diet.
Q1. Why do I feel sick after eating on keto? How to avoid feeling this way?
Nausea is caused because of consuming high volumes of fat. It is because fat takes a long time to digest and absorb.
To avoid this, drink enough water. Also, make sure you are consuming enough electrolytes in your diet.
Q2. Can I ever eat carbs again?
Of course. However, it’s necessary to significantly decrease your carb intake initially.
After the first few months, you can consume carbs on special occasions – just return to the diet immediately after that.
Q3. What Happens When I Stop the Keto Diet?
Despite the reasons you stop the keto diet, there will be consequences to reintroducing carbs.
The key to getting off the low-carb, high-fat keto diet is to do it slowly, gradually.
Reintroduce carbs to one meal a day. By transitioning slowly and steadily, you might dodge the uncomfortable side effects and collect benefits.
Q4. I heard ketosis was extremely dangerous. Is this true?
People oftentimes confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but ketosis on a ketogenic diet is normally fine for healthy people.
Speaking to your doctor is recommended before starting any new diet.
Q5. Can I build muscle on a ketogenic diet?
Yes, but it might be difficult to do that as compared to a moderate carb diet. However, it is not impossible to build muscle on keto.
Q6. Will I lose muscle?
Muscles can be lost in any diet. However, in keto, the protein intake and high ketone levels may help reduce muscle loss, especially if you lift weights.
Q7. What if I am regularly tired, weak, or fatigued?
You may feel tired or weak while being on keto. However, lowering your carb intake and using supplements like MCT oil or ketones can help you deal with this.
Q8. My urine smells fruity. Why is this?
Don’t worry if this happens. This is simply because of the discharge of by-products created during ketosis. It is totally normal if you are on a keto diet.
Q9. My breath smells. What can I do?
This is a typical side effect of keto. You can try drinking naturally flavored water or chewing sugar-free gum.
Q10. What is the keto diet best for?
A keto diet is best for overweight people, have diabetes, or simply improve their metabolic health.
Conclusion of How To Start Keto Without Getting Sick
In my opinion, keto is a fantastic diet that is not risky to your health. It does have some side effects, but let’s be real, which diet doesn’t?
There are ways you can avoid getting any little problems that might occur due to this diet. It all depends on how perfectly you follow it.
It, however, is a tough diet that needs a lot of dedication. Overall, it is definitely worth giving a shot.
Especially if you are looking for a fast way of losing weight and not getting sick.