The Keto diet has become a popular trend among wellness and health gurus. While the keto diet does provide health benefits, there are also implications to consider before committing to it.

In this article, we will cover everything you need to know about Keto Diet for Beginners and 10 things you should know before committing.

1. What Is a Keto Diet?

A ketogenic diet consists of consuming calories mainly from protein and fat while significantly reducing your carbohydrates intake.

Individuals are expected to consume 2,000 kcal per day, in which their daily dietary goals should consist of:

• Fat consumption: 55% to 60%
• Protein consumption: 30% to 35%
• Carbohydrate intake: 20 to 50 grams

2. What Is the Keto Flu

The Keto Flu is a short-term side effect of ketogenic diets — symptoms can last from a few days to a couple of weeks.

The symptoms of the keto flu include the following:

• Nausea or dizziness
• Vomiting
• Constipation
• Headaches
• Fatigue
• Insomnia

Maintaining appropriate hydration is recommended to cope and even reduce the severity of these symptoms.

3. Keto Diets Can Be Beneficial for Certain Medical Conditions

While further research is required, low-carb diets like the keto diet have shown promising health outcomes. Some benefits include:

• Improved blood glucose regulation
• Effective weight loss management
• Better blood pressure regulation
• Improved HDL cholesterol levels and triglycerides
• Helps neurological disorders (epilepsy, ALS, dementia)
• Aids in correcting metabolic disorders
• Eased acne breakouts

4. The Implications of Cutting Carbs

When we eat carbs, our body breaks them down into glucose (blood sugar). Glucose is either used as our main source of energy or stored in the body for later use. If the stored carbs are not used, they become fat.

Therefore, when cutting carbs, you may be able to lose weight and regulate your blood glucose.

5. The Keto Diet is Not For Everyone

Keto diets are NOT recommended for athletes or people who perform intense physical activities since they need carbs to obtain the energy that their lifestyle demands.

The keto diet is NOT recommended for people with the following medical conditions:

• Liver Failure
• Carnitine deficiency
• Porphyria
• Pyruvate kinase deficiency
• Fat metabolism disorders
• Pancreatitis

6. Keto Diet Side Effects

If not done under the recommendations of a healthcare provider, keto diets can have long-term side effects, such as:

• Vitamin and Mineral deficiencies
• Kidney Stones
• Hepatic Steatosis
• Hypoproteinemia

7. The Keto Diet Should Not be Done on a Long-Term Basis

To prevent long-term side effects, it is best to avoid doing a ketogenic diet for more than two years.

It is recommended to do a keto diet for a period of 2 to 3 weeks up to 6 to 12 months.

8. People Doing Keto Diets Should be Monitored By a Healthcare Professional

It is crucial to do ketogenic diets with the help of a healthcare professional to avoid potential health risks.

A healthcare professional will assess whether it is safe and what your body can tolerate. According to the results and diet efficacy, your healthcare provider should determine how long you can continue to do the diet.

9. Keto Diets Can Be High in Fats

Because the diet encourages you to eat high amounts of fats, your LDL cholesterol may increase. Therefore, it is advisable to monitor your cholesterol levels while doing the keto diet.

10. You May Need to Take Supplements

To avoid vitamin and mineral deficiency, you may need to take supplements while doing the keto diet.

Due to health concerns, when doing a Keto Diet, it is best to do it with the help of a healthcare provider. With Z.E.N. Foods, you can opt in the low carb option with our meal plans if you want to give Keto diet a try. Reach out to us for more info today!