Everything You Need to Know About the Keto Diet

Health

3. Prevents Heart Disease

When your body is carrying around excess fat, your blood pressure and sugar levels can be affected and as a result, your risk for heart disease can increase. The keto diet burns this excess fat away, also burning away the risk. High amounts of carbs and wheat have also been known to be causes for heart disease, so naturally, reducing and cutting these out of your diet can take your risk for heart disease down by a lot. Studies have also shown that the long term effects of the keto diet can help improve and balance cholesterol levels.

4. Slows Cancer Growth

Sugar is one of the top substances that feeds cancer cells and triggers them to grow. Since carbs are broken down into glucose, while your body may be using that glucose for energy, that glucose could also be feeding cancer cells in your body. Taking your carb count down literally starves cancer cells and prevents them from growing. Studies are also being done to show the effectiveness of the keto diet on combating and preventing cancer.

5. Improves Mental Health

There have been studies that have shown how the keto diet can help slow down and reduce symptoms of Alzheimer’s disease. The keto diet has also helped people with concussions and brain injuries recover more quickly and smoothly. Along with that, the foods you eat can have a dramatic impact on your gut and therefore, your mood as well. Taking out carbs and sugar from your diet can lessen the amount of toxins and bad bacteria that build up in your gut and also help it cleanse itself, which naturally helps elevate your mood as well as your energy levels.

6. Boosts Energy Levels

This one doesn’t really need to be said, but once your body gets used to functioning on a keto diet, burning ketones for energy, your energy levels can be improved by a lot. Fats have proven to be a more reliable and sustainable source for energy than glucose and can keep you going all day long.

7. Reduces Acne

Within just a few months, studies have shown how the keto diet can significantly help clear the skin of acne and other lesions and blemishes. Sugars and high insulin levels tend to be heavy causes of acne and other skin conditions.

Potential Side Effects Of Keto

When starting any new diet or eating plan, your body is naturally going to react to the changes, sometimes in negative or uncomfortable ways. These are some of the more common side effects of starting a keto diet. Just know that they are temporary and that there are simple adjustments that you can make to prevent and also remedy any of these potential side effects.

Frequent Urination - When you start eating a low-carb diet, your body starts to clear out extra glycogen (stored glucose) from your muscles and liver. This process releases a lot of water and can make you have to pee several times for the first few days.
Nausea (“Keto Flu”) - This is one of the most common side effects and is often due to a mineral/electrolyte deficiency (sodium, potassium and magnesium). When your body starts to produce more urine, more of these minerals and electrolytes get processed through your body than you’ve been used to. Increasing your intake of sea salts and natural electrolyte supplements can help remedy this.
Hypoglycemia (Low Blood Sugar) - When you suddenly drop your carb intake, your body can get thrown off because it was used to producing a certain amount of insulin to deal with the glucose and sugars in your body. This can be an alarming symptom, especially if you were previously eating a particularly high carb diet. Find out more here about how to help calm and balance your blood sugars again.
Fatigue And Dizziness - This can also be a side effect of a deficiency in minerals and electrolytes. When your body lacks essential nutrients, it can become very tired. Keeping your salt intake up and also supplementing with magnesium and keeping lots of green veggies in your diet (for vitamins and potassium) can help prevent this.
Headaches - These can occur while your body is in the process of adapting to the change in diet. Be sure to keep salt in your diet and also drink lots of water to stay hydrated and to keep things functioning as they should.
Muscle Cramps - These can occur due to a deficiency in magnesium. If you have kidney problems or are prone to them (kidney stones, failure, etc.), consult your physician before supplementing with magnesium.
Sugar Cravings - When you cut carbs and sugars out of your diet, naturally you’re going to experience some cravings. Increasing your nutrient intake and keeping your protein levels up can help with this. Exercise and eating satiating foods can also help calm cravings. Overtime though, your low carb intake can naturally lessen these cravings and maybe even eliminate them for good.
Constipation - This is another common side effect of switching to the keto diet. It is often related to dehydration, lack of sodium or too much dairy consumption. Keeping good amounts of salt in your diet, drinking lots of water and also cutting down on dairy can help with this. Good quality dairy products can be great sources of healthy fats and other nutrients, but just be careful not to overdo it.

As you can see, most of these symptoms are simply due to mineral and electrolyte deficiencies as well as just the process of adapting to a new way of eating. If you be sure to especially keep sodium (salts) in your diet, get natural sources of electrolytes and drink lots of water, most of them can be remedied and even avoided entirely. Just be careful and patient.

...[ Continue to next page ]