I wanted to put it out there that I made this meal plan specifically with women in mind. I took an average of about 150 women and what their macros were. The end result was 1600 calories – broken down into 136g of fat, 74g of protein, and 20g net carbs a day. This is all built around a sedentary lifestyle, like most of us live. If you need to increase or decrease calories, you will need to do that on your own terms.
Option 1: Caesar salad with romaine lettuce, chicken breast, bacon, and Parmesan. “Rich in protein and super filling, this is the perfect meal to round out your day,” says Dr. Axe. “Pair it with an olive oil dressing and plenty of cheese to up the fat content.”
Lastly, if you’re active, you might need to make some adjustments to take that into account. “For the first one to two weeks, temporarily reducing your exercise load can be helpful as your body adjusts to being in ketosis,” he says. “Additionally, for those who have an intense workout schedule, carb cycling may be a good option.” Carb cycling essentially means you’ll increase your carb intake on the days you’re doing exercise, ideally just two to three days per week. “While low-carb days may be around 20 to 30 grams of net carbs daily, high-carb days can range all the way up to 100 grams, although it can vary based on your size and activity level,” says Dr. Axe. (Related: 8 Things You Need to Know About Exercising on the Keto Diet.)
If this is an issue for you, you may consider brushing your teeth more frequently and using natural breath fresheners throughout the day. It is also important to maintain proper hydration during this time as a dry mouth can drastically exacerbate this side effect.
Keto is a diuretic. You tend to go to the bathroom more to urinate, which attributes to a loss of both electrolytes and water in your body. You can usually help combat this by either drinking bouillon cube or Powerade Zero and by increasing your water intake. Mainly, you want to replenish your depleted electrolytes.
Are you unhappy with a few things (or maybe several) and feel like you are just surviving? It’s also because of your daily routine. This is the great news though because it means while we may be the problem, we are also the solution.
The common keto side effects that people experience come down to three primary culprits: Hypoglycemia, HPA axis dysfunction, and poor hydration/mineral balance. The following strategies will help prevent these underlying issues and their respective side effects:
If you’re very active, consider trying carb cycling or at least eating a modified keto diet that does not severely restrict carb intake. Reason being: post-workout you have what’s known as an “anabolic window.” (10) Carbs help restore your energy and provide muscles with glucose for rebuilding, or glycogen to be stored for future energy. Consuming at least some healthy carbs can keep you feeling energized and strong if you’re prone to fatigue and weakness when eating low carb.
Research shows the keto diet may also enhance a patient’s response to chemotherapy. In fact, one study reported an improvement in sleep and emotional functioning in patients undergoing chemo who were also following a keto diet (25).
Usually the star of unique dishes, cauliflower can be used for a variety of things. You can use cauliflower for wraps, pizza, casseroles, or even mashed “potatoes.” It’s no surprise that it’s one of the most used and most versatile ingredients in most low-carb kitchen pantries.
A: Some people want to go off keto once they’ve reached their goal weight, others choose to stay on keto or take up a clean-eating diet. I’ve been on keto for almost a decade now. One thing to always remember – if you go back to your old habits you will put the weight back on.
Your keto meals should contain high amounts of healthy fats (up to 80 percent of your total calories!), such as olive oil, coconut oil, grass-fed butter, palm oil, and some nuts and seeds. Fats are a critical part of every ketogenic recipe because fat is what provides energy and prevents hunger, weakness and fatigue.
Viscous fiber forms a gel that slows down food’s movement through your digestive tract. This can help decrease hunger and blood sugar spikes, making it beneficial for weight loss and diabetes management (76, 77, 78).
“Macros” is a shortened version of macronutrients. These are the “big 3” – fats, proteins, and carbs. You can use a calculator to find out how much or how little of each you need in order to attain your goals. You can find the calculator on the navigation bar of the site!
If you’re new to the keto diet or just still learning the ropes, your biggest questions probably revolve around figuring out just what high-fat low-carb foods you can eat on such a low-carb, ketogenic diet. Overall, remember that the bulk of calories on the keto diet are from foods that are high in natural fats along with a moderate amount of foods with protein. Those that are severely restricted are all foods that provide lots of carbs, even kinds that are normally thought of as “healthy,” like whole grains, for example.
Meanwhile, beyond its outstanding potential to help people lose weight and burn off fat stores, research shows that the ketogenic diet helps to fight serious diseases, including cancer and Alzheimer’s.
For ideas and inspiration on how to reach your macros, take a look at our ever-growing library of keto recipes. If you don’t want to do all of the planning yourself, consider getting detailed shopping lists and months of meal plans made for you with Our Keto Academy >
Now you are aware of the physiological changes that contribute to frequent urination, constipation, diarrhea, muscle cramps, and heart palpitations. Fortunately, the strategies to mitigate these side effects are quite simple. With a little proactivity and planning, these keto side effects will likely be less of an issue.
Improved Brain Function – Not only does green tea contain caffeine, it also contains L-theanine, which is an amino acid. L-theanine increases your GABA activity, which improves anxiety, dopamine, and alpha waves.
This is because in addition to cortisol, the HPA axis is also responsible for regulating hydration levels through the retention and excretion of minerals. In a sense, HPA axis dysregulation can also lead to hydration dysregulation. Likewise, there are common keto side effects that occur that manifest from these imbalances.
While the ketogenic diet can be therapeutic for individuals with certain conditions, precautions need to be taken to prevent any severe keto side effects. If you are medications to control your condition, this is especially important.
If you come across other recipes you’d like to use, follow the keto diet cheat sheet at the end of this guide or visit the Ultimate Keto Diet Foods List to plan your ketogenic diet meals. Before you go grocery shopping, consider downloading the Perfect Keto Grocery List.
The exact ratio of recommended macronutrients (or “macros”) in your diet (grams of carbs vs. fat vs. protein) will differ depending on your specific goals and current state of health. Your age, gender, level of activity and current body composition can also play a role in determining your ideal macros, including your carb versus fat intake.
While these three causes are seemingly different, they are actually all related. When becoming keto-adapted initially, your body has been running on sugar for years. When you suddenly switch to fats, your body has to essentially build the cellular machinery necessary to generate and utilize ketone bodies as a fuel source.
Diabetics: When you are eating less carbs and sugar, you will likely need less insulin or blood-sugar lowering medications to maintain blood sugar balance. Again, speak with your physician about this potential change and work with him to coordinate proper medication dosage.