A true keto diet requires planning
Africa Studio/Shutterstock Following the ketogenic diet requires knowing the exact ratio of macronutrients—such as grams of carbs vs. fat vs. protein—you’re putting in your body. “Overall, only about 5 percent of your daily calories should come from carbs and about 15 percent or so from protein,” says Josh Axe, DNM, CNS, DC, of DrAxe.com, and co-founder of Ancient Nutrition. The rest of your calories should come from fat. “Sticking with the right ketogenic macronutrient ratio can make meal planning and eating out a bit tricky at first. But once you get the hang of it, it’s pretty simple to prepare high-fat ketogenic meals for yourself or to ask restaurants to make some basic adjustments, like replacing all starchy sides with veggies and leaving off any bread or bun.”
You may feel lousy at first
TORWAISTUDIO/Shutterstock The ketogenic diet—which was traditionally used to treat epilepsy, but has recently become extremely popular for weight loss and overall health—is considered safe for most people. That said, you may feel a bit under the weather when you first make the switch. When you stop eating carbs, the body’s source for quick energy, and begin to burn fat for fuel, your body enters a state of ketosis. “It’s typical to experience some symptoms at first—sometimes called the ‘keto flu’—which can include headaches, low energy, cravings, weakness, and brain-fog,” says Dr. Axe. “Not everyone feels lousy when starting the diet, but if you do, don’t panic and try to be patient.” The good news? The symptoms will subside within a few days or at most, a couple of weeks. Read up on the 11 hidden dangers of the keto diet.