Wednesday, July 4, 2018

Surviving The First Few Days Of A Keto Diet

     Today on the blog, I'm welcoming back Nagendra to discuss the benefits of using supplements while on a Keto diet.


Surviving the First Few Days of A Keto Diet


Part of the reason why keto diet is so popular, of course, is because people have been agreeing that it does work. Maybe the end result varies from person to person, but a good share of people sure get what they want with the keto diet, be it faster metabolism, weight loss, or simply better energy. The hi-fat, med-protein, and low-carbs combination indeed sounds legit.
However, switching your regular diet into a keto diet isn’t as easy as changing your TV channel. First, you have to resist the temptation of consuming carbs and sugar. That’s a whole range of tasty food, including bread of any kind, cake and cookies, as well as other sweets. Second, your body, at first, will experience withdrawal. 
You may think that it’s nothing. All kinds of diets, after all, will have the same side effect. But, don’t underestimate it. Maybe, the effect won’t be so bad to affect your health, but it could be bad enough to tempt you to quit. You don’t want to quit when you’ve just started, right? It’s just not cool. So, how can you be cool about switching to a keto diet? 
Let’s see what we can do about it.
Understanding Keto-flu
When people start their keto diet, they usually experience unpleasant symptoms as their body is trying to get used to using fat as their main source of energy. The symptoms usually include feeling lightheaded, dizzy, nauseous, and low energy. Keto-flu is the term used to for these withdrawal symptoms.
Some people can endure this and get into a keto diet easily within few days. However, everybody has different levels of tolerance, and for others, these symptoms can disturb their daily life. If you happen to be in the latter group, then getting into a keto diet is more challenging than you think. However, there are several things you can do to help you survive the hardest part of keto-flu to get into a keto diet.
  1. Get adequate protein
The Keto diet puts emphasis on high intake of good fat and low intake of carbohydrate. A lot of people forget about protein between the fat and carbohydrate, but it’s important to understand how much of the protein you should get every day that is enough to keep your body functioning---but not too much that it stops you from going into ketosis.
You still need protein in a keto diet because there are some organs that can’t use ketones from fat as fuel. These organs are red blood cells, as well as some parts of your brain and your kidneys. Those are organs you don’t want to have run out of fuel. Protein is also necessary to maintain your ideal body mass. 
Lack of protein can be the reason for your keto-flu symptoms, so make sure to incorporate protein into your meal plan. A study has stated that the most optimal intake of protein for a keto diet (for health-maintaining and weight-loss reason, not as medical treatment for epilepsy, cancer, and diabetes type 2) is 1 gram to 1.5 gram per kg body weight. Don’t overeat the protein though, or it can butcher your ketosis.
  1. Choose not just any fat, but good fat
In a keto diet, you are expected to fulfil 60%-80% of your daily calorie necessity from fat. Because of this large number, you should be careful in choosing what kind of fat you want to put inside your body. Choose the wrong kind and you’ll get the effect in a not-so-small consequence.
Not all fats are created equal. There is bad fat and good fat. Bad fats are those that causes the classic fat-induced diseases, like indigestion, a high level of bad cholesterol, inflammation, and even stroke and heart disease. Bad fat can be found mostly in processed food, like ham, sausages, and margarine, as well as oil found in factory-made cookies and snacks. Avoid them like the plague, if you can. Bad oil can also be found in oil made from pressed plant seed, like sunflower oil or canola oil.    
You can find good fat in olive oil, coconut oil, avocado oil, walnut, fish oil, and fatty fish like tuna or salmon. Good fat helps your body get into ketosis faster with a far lower risk of inflammatory or other fat-induced diseases. If you think finding good fat sources are hard when you’re working, you can try some fat supplements that are keto-friendly. 
  1. Get help from some supplement
A lot of first time keto dieters would agree that adding supplements into their diet is a good decision. It help reduce keto-flu symptoms by ensuring you get the adequate intake of nutrients you need without overdosing on it. Just make sure to choose a zero-carb supplement, because with your low-carb diet, it is too risky to add more carbs from sources you don’t really think are loaded with it.
Some of the more ideal dieters may want to go into a keto-diet on their own. But I want to assure you that taking supplements helps a lot. It makes the process easier and less painful, and therefore you’re more likely to stick with the new routine instead of giving up.
I myself am very pleased with Kegenix result I got after consuming its product. It helps alleviate some of the worst symptoms of keto-flu, enough so I can feel full of energy again, even if I have cut most of my carbohydrate intake. 



Keto diet is healthy and useful, not only for weight loss, but also for maintaining health, as well as lowering the risk of several acute diseases like cancer and diabetes type 2. It’s worth it to give up your current diet for the keto diet, because the keto diet is tasty and easy. What makes it difficult is the first few days during the transition, when you’ll feel lethargic most of the day and just want to call it quits. But make sure to get enough protein to fuel your organs, get energy from good fats, and consume supplements to fulfil all the nutrients you could be missing, and you’ll see that it’s not as bad you fear.


Nagendra works as freelancer and also runs an infographic website "www.infographicportal.com" which lists quality infographics along short summary under various categories found across Internet. 

3 comments:

  1. I am a survivor! It's not easy, but definitely worth it in the long run!

    Sandra

    ReplyDelete
  2. Thanks for this info. I have been interested in trying this for health benefits but heard the Keto flu is the worst! Would like to avoid it.

    ReplyDelete
  3. I've looked at it too, but have had kidney stones, so it's a worry.

    ReplyDelete

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