Here are answers to some of the most common questions about the ketogenic diet. 1. Can I ever eat carbs again? Yes. However, it is important to significantly reduce your carb intake initially. After the first 2-3 months, you can eat carbs on special occasions - just return to the diet immediately after. 2. Will I lose muscle? There is a risk of losing some muscle on any diet. However, the high protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights. 3. Can I build muscle on a ketogenic diet? Yes, but it may not work as well as on a moderate-carb diet. For more details about low-carb or keto diets and exercise performance, read this article. 4. Do I need to refeed or carb load? No. However, a few higher-calorie days may be beneficial every now and then. 5. How much protein can I eat? Protein should be moderate, as a very high intake can spike insulin levels and lower ketones.
Around 35% of total calorie intake is probably the upper limit. 6. What if I am constantly tired, weak or fatigued? You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and re-visit the points above. A supplement like MCT oil or ketones may also help. 7. My urine smells fruity. Don’t be alarmed. This is simply due to the excretion of by-products created during ketosis. 8. My breath smells. What can I do? This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum. 9. I heard ketosis was extremely dangerous. People often confuse ketosis with ketoacidosis. The former is natural, while the latter only occurs in uncontrolled diabetes. Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is perfectly normal and healthy. 10. I have digestion issues and diarrhea. What can I do? This common side effect usually passes after 3-4 weeks. If it persists, try eating more high-fiber veggies. Magnesium supplements can also help with constipation.
We all want to live longer and healthier lives, so don't think that if you are eating foods high in carbohydrates and protein that you will be fine. Make sure that you find a diet that works for you and stick with it for at least a couple of weeks, even if you are having some negative side effects. Md Sahin ALom writes about healthy living, health science, and lifestyle topics. Previously, I am a writer and editor covering tech, software, and cybersecurity for a corporate compliance firm. I have a degree in English.lives in Salt Lake City, Kolkata. Please Register or Login to post new comment. What Do Food and Personal Development Have to Do with Each Other? What Are Eating Disorders? How To Treat Them? YOUR INNER CRITIC ATTACKS YOUR PARENTING SKILLS: Do You “Should” on Yourself? How to Write a Book in just 3-30days even if you can’t type.
Generally for years, multiple studies have noted that caloric restriction can aid to slowing aging and even increase lifespan. With the ketogenic diet it is possible, without reducing carories to have an effect on anti aging. An intermittent fasting method used with the keto diet can also have an effect on vascular aging. When a person fasts intermittently or when on the keto diet, BHB or Beta-Hydroxybutyrate is produced that is believed to induce anti-aging effects. To be fair, as reported in the US National Library of Medicine National Institutes of Health article "Effects of Ketogenic Diets on Cardiovascular Risk Factors" in May 2017; the ketogenic diets, which are very low in carbohydrates and usually high in fats and/or proteins is used effectively in weight loss during treatment of obesity and cardiovascular diseases. Safe to say, more is needed than simply researching this diet, benefits, positive effects, and side effects especially in aging adults by the internet and periodicals alone. Ones specifically should consult her or his medical professional about specific concerns. Interested in taking the 28 Day keto Challange? Please Register or Login to post new comment. No Diet is Complete Without Trace Minerals. No Diet is Complete Without Trace Minerals. Dear Stress, Let’s Break Up! Small Business Starting - Fear No Man! Small Business Starting - Do You Look Successful?
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