The ketogenic diet, commonly referred to as “keto”, is a low-carb, high-fat diet that has gained massive popularity in recent years due to its weight loss effects.

The diet works by putting your body in a state of ketosis, where it burns fat for fuel instead of carbohydrates. This results in rapid weight loss, improved mental clarity, and increased energy levels. However, like all diets, keto is not suitable for everyone and there are several key things you should keep in mind before starting the diet.

1. Know the Risks of Going Keto

Before starting the keto diet, it’s important to understand the risks associated with it. Some potential risks include:.

Increased risk of heart disease and stroke due to high levels of saturated fat intake
Potential nutrient deficiencies due to the elimination of certain food groups
Increased risk of kidney stones due to high levels of protein consumption
Increased risk of constipation and digestive issues due to low fiber intake

While keto can work for many people, it’s important to speak with your doctor before starting the diet to ensure it’s safe for you.

2. Understand the Importance of Macros

Macronutrients, or “macros” for short, are the three main nutrient groups that make up our diets: carbohydrates, protein, and fat.

When following the keto diet, it’s important to understand the importance of tracking your macros and sticking to a specific ratio of nutrients. The typical keto diet involves consuming 75% of your calories from fat, 20% from protein, and only 5% from carbohydrates. Failing to stick to this ratio can prevent your body from entering ketosis and may hinder your weight loss efforts.

3. Prepare for the Keto Flu

When you first start the keto diet, it’s common to experience flu-like symptoms such as headaches, nausea, and fatigue. This is often referred to as the “keto flu” and is caused by your body adjusting to the new diet.

The symptoms usually only last a week or two and can be alleviated by drinking plenty of water, getting enough electrolytes, and sticking to a consistent sleep schedule.

4. Be Aware of Hidden Carbohydrates

Carbohydrates are found in many food sources, and it’s important to be aware of hidden carbs that may hinder your weight loss efforts on the keto diet.

Foods such as dressings, sauces, and condiments often contain added sugars and should be avoided. It’s also important to avoid high-carbohydrate foods such as bread, pasta, and potatoes, as they can quickly add up and prevent your body from entering ketosis.

5. Plan and Prepare Your Meals

Planning and preparing your meals is crucial when following a keto diet. This ensures that you are getting the right ratio of macros and eliminates the need for fast food or unhealthy snacks.

It’s important to meal prep in advance and always have keto-friendly snacks on hand for when hunger strikes. This will help you stay on track and avoid temptations that may hinder your weight loss efforts.

The Bottom Line

The keto diet can be an effective way to lose weight and improve your overall health, but it’s important to keep these key things in mind before starting the diet.

Always speak with your doctor before starting any new diet and make sure that keto is safe for you. Remember to track your macros, prepare for the keto flu, be aware of hidden carbohydrates, and plan and prepare your meals in advance. By following these key tips, you can successfully navigate the keto diet and achieve your weight loss goals.