If you’re experiencing some issues with your new keto diet, Problems with the keto diet (quick guide) will soon have you back on the healthy keto path.
In this article we’ll list some of the most common problems, and how you can get things back on track as quickly as possible.
Does everyone have problems with the keto diet?
The quick reply is no. Under normal circumstances a healthy adult should not have any issues with the keto diet.
It has been proven to be a safe and effective way of losing weight and keeping it off long term.
Further, the keto diet offers a wide range of physical and cognitive benefits which can’t be matched by any other diet.
As many people use the keto diet to reverse conditions such as type 2 diabetes as people looking to lose excess weight.
When it is followed correctly, the keto diet is able to supply all your nutritional needs while at the same time turning you into a fat burning machine.
If you are new to keto dieting these articles will give you all the basics about this amazing and healthy way of eating:
The keto diet plan (health and weight)
So, why are you having problems?
Many times it is simply because there is something that you didn’t know.
With so much written now about the keto diet, it isn’t always possible to read every last detail. Most of the issues that people have with the keto diet can easily be put right.
There is no need to abandon your keto efforts.
It’s more than likely that all that is required is a little tweaking here and there and you’ll be back up and enjoying all the benefits of keto in no time.
However, you may suspect that you have an issue that is caused by an existing medical condition. In that case I recommend that you seek the advice of your doctor.
This information is not intended as medical advice, and is aimed at healthy adults who are not taking any prescribed medication.
The keto flu
This is one of the most common problems encountered when people first begin the keto diet.
When you first start the keto diet you will be releasing a lot of water which is normally held in fat cells.
This is a normal process, and is normally resolved in a day or two.
Unfortunately there is a side effect. As you pass this extra water you run the risk of flushing out important electrolytes in your body.
When this happens you will feel several unpleasant symptoms such as:
- Headache
- Nausea
- Weakness
- Heart Palpitations
- Muscle Cramps
- Dizziness
- Poor concentration
- Insomnia
However, don’t panic at the sight of such a long list of symptoms.
The so called keto flu is temporary and normally goes away after a few days.
There are also ways to prevent or cure it if it does become an issue for you. It’s simply a matter of keeping your electrolytes balanced.
If needed, you can supplement with either sodium, potassium or magnesium.
This article describes exactly what the keto flu is.
It also helps you to make sense of your symptoms, and guides you towards the supplements that will help.
It’s worth reading about the keto flu even if it’s not a problem for you right now. With a little knowledge it’s possible for you to minimize your chances of getting it at all.
Feeling Hungry on the keto diet
The keto diet is low carb, medium protein and high fat.
Due to the very high fat requirement of this diet, hunger is not normally an issue.
Fat is very satiating, and many people find that their appetite is greatly reduced.
Further, the keto diet is known for its ability to stabilize blood/glucose levels. This makes rebound hunger no longer an issue.
Keto dieters are spared the sudden hunger that often appears a few hours after a high carb meal.
However, if feeling hungry is an issue for you, there are a few main reasons for why this is happening:
- You aren’t eating enough – This sounds too simplistic, but sometimes people are so determined to reach their weight loss goals that they cut back too much. There is no need to do this with keto. Stick to the rules and eat until you feel full. You will still lose weight.
- You’re not eating sufficient fiber – some foods such as avocado and cauliflower are both keto friendly and high in dietary fiber. Make sure you’re including these foods every day.
- You are not drinking enough water – this is a surprisingly common problem. In the first few days of keto you will be losing extra water and so you need to drink more than normal. Very often thirst can be mistaken for hunger. Next time the hunger pangs strike, try drinking a glass of water.
- Leptin resistance – this is another reason which is more common than you’d think. Leptin regulates food intake and lets you know when you’re full. Some overweight people, especially those who eat a lot of sugar, become resistant to Leptin. This means that they won’t receive the “I’m full” message even when Leptin levels are high. The keto diet can reverse this problem.
- You’re not getting enough sleep – this is another hormone based problem. When you don’t get enough sleep the body increases production of Ghrelin. Ghrelin can make you feel hungry, so make sure you’re getting all the rest you need
Not losing weight on the keto diet
This is always caused by one thing: You are being too free and easy with the idea that the keto diet is high fat.
You can and should eat at least 70% of your daily intake in the form of healthy fats and oils.
However, this means 70% of a regular sized portion for a person of your gender, age and weight.
If you’re not too sure how much you should be eating then visit this keto calculator .
It will show you the exact amounts of carbs, protein and fats that you personally need.
If you’re eating a lot more than you should be, you aren’t going to lose weight by any method. Make sure this isn’t what is standing between you and reaching your weight loss goals.
Bad Breath
If there is one issue which is associated with problems with the keto diet, this is it.
Almost everyone knows that bad breath is one of the issues that most people have to deal with.
The purpose of the keto diet is to get your body into the healthful state of ketosis. This is achieved once you are no longer relying on glucose for energy.
Your body has made the metabolic switch to burning fat for fuel.
While this is good news for your weight loss goals, it true to say it does do a number on your breath.
The ketones that you’re body produces include beta hydroxybutyrate, acetoacetate, and acetone.
These are exhaled via your breath. They can give your breath that infamous nail polish remover smell.
Fortunately, as with other keto diet problems, this is only a temporary issue. You can deal with this by cleaning your teeth more often and using a mouth spray for the first few weeks.
As your body adapts fully to ketosis, bad breath will become less of an issue. It should go away altogether after two weeks.
The keto diet is an amazing diet. It will work it’s magic on your weight loss and health goals.
With it’s mix of low carb, medium protein and high fat, it is a diet which works in harmony with your hormones.
This will lead to the loss of excess weight and the reversal or avoidance of many diseases and health problems.
Unfortunately, at least at the start of this diet, there are sometimes issues. A few people will find that they are experiencing one or more problems.
Sometimes this will lead to them concluding that the keto diet just “isn’t for” them.
The good news is that these problems are normally found only during the first few weeks and will go away on their own.
It takes your body several weeks to adjust to the keto way of eating.
Expect to wait up to a month or more before you will become fully fat adapted.
If you take the advice here, you’ll be able to resolve these early issues with the keto diet. You will be able to successfully follow the plan all the way to your goals.
It will only be a matter of weeks before your body settles to the keto diet.
You will become a fully fat adapted fat burning machine, with no unpleasant side effects or issues.
You will be feeling more alert, focused and happy as well as meeting all your weight loss and health goals.
So, the take home message is find out exactly what your problem with the keto diet is.
Learn how to reverse that issue, and make sure you’re implementing all the rules of the keto diet properly.
Your problems and your excess weight will very soon be things that are no longer on your list of worries.
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