A “moderate keto diet” is an option that can still encourage substantial weight loss and other improvements in symptoms. A moderate keto diet includes more foods with carbs and, therefore, more fiber too. Carbs are usually increased to about 30–50 net grams per day, which means foods like more high-fiber veggies, some fruit or some starchy veggies can also be included.
On a side note, frozen vegetables are usually cheaper than fresh vegetables. If you buy greens in bulk but throw them out often, consider buying frozen. Surprisingly, frozen vegetables are sometimes more nutritious to their fresh counterpart – farms typically freeze greens at peak ripeness, ensuring nutrient density. You may have to cook excess water out occasionally, but it normally isn’t a problem in the final dish.
The remaining calories in the keto diet come from protein — about 1 gram (g) per kilogram of body weight, so a 140-pound woman would need about 64 g of protein total. As for carbs: “Every body is different, but most people maintain ketosis with between 20 and 50 g of net carbs per day,” says Mattinson. Total carbohydrates minus fiber equals net carbs, she explains.
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.
If you want a more visual representation you can watch our Day of Eating video where we eat 20g of net carbs. Your daily 20g of net carbs should ideally be coming from vegetables. A couple servings of leafy green veggies as well as 1-2 servings of cruciferous veggies like broccoli or cauliflower. You’ll also be picking up trace carbs throughout the day in things like dairy and seasonings. Trace carbs are items that are very low carb(often even listed as 0 carb on the nutrition label) but add up to a couple of carbs per day when tallied up. The remaining daily carbs might come from a handful of nuts or a new keto dessert recipe you wanted to give a try.
Below you’ll find a list of vegetables based on how low carb they are, so if you need help finding a certain one use the Find function (Ctrl + F). These are based on 1/2 cup (~4 oz.) or 100g servings, which is the general recommended serving size for vegetables.
Starches to avoid include white and red potatoes, sweet potato, yams, white and brown rice, corn (even though it’s a vegetable) and cornstarch. Did you know that those puffed rice cereals or puffed rice cakes have glycemic responses that are near the top of the charts?
Over time, an elevated blood sugar and insulin level causes your cells to block or resist insulin. Your body considers sugar to be toxic and will protect you by stopping it from entering your cells. This is called insulin resistance.
MCT Oil: MCT stands for medium-chain triglycerides, a form of saturated fatty acid that has numerous health benefits, ranging from improved cognitive function to better weight management. Coconut oil is a great source of MCTs — roughly 62 to 65 percent of the fatty acids in coconut oil are MCTs. More concentrated “MCT oils” have also been growing in popularity so this recipe gives you the option of using coconut oil or a MCT oil.
William S. Yancy Jr., MD, MHS; Maren K. Olsen, PhD; John R. Guyton, MD; Ronna P. Bakst, RD; and Eric C. Westman, MD, MHS, “A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia: A Randomized, Controlled Trial,” Ann Intern Med. 2004;140(10):769-777. http://annals.org/article.aspx?articleid=717451.
Dry Mouth: The more fluids your body is releasing, the more you may experience dry mouth. This is your body telling you that you need more electrolytes. This is why we add MiO with Electrolytes to our water. Also keeping salty things around helps like pickles.
Use Adaptogenic Herbs: Although this strategy is not absolutely necessary, using adaptogenic herbs can tremendously benefit the HPA axis and help build your resiliency to stress. By supporting the HPA axis and helping to regulate cortisol levels, adaptogens may prove very helpful in mitigating HPA axis related side effects.
^ Jump up to: a b c Vining EP, Freeman JM, Ballaban-Gil K, Camfield CS, Camfield PR, Holmes GL, et al. A multicenter study of the efficacy of the ketogenic diet. Arch Neurol. 1998 Nov;55(11):1433–7. doi:10.1001/archneur.55.11.1433. PMID 9823827
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The symptoms of keto flu are headaches, body aches, cravings, brain fog and fatigue. Just think about what you’re trying to do: you’re converting your entire cellular machinery to fat burning. What you need to do to avoid or heal the keto flu is take more electrolytes and B vitamins.
Many workout programs have you consuming a large number of carbs to fuel your workouts. While on keto you don’t need to bulk up on the carbs but you can fill up your glycogen stores so that you have glucose ready for a workout.
Eating carbohydrates is the main trigger for insulin! And if you want to lose weight, it’s important to remember that insulin is the main fat-making hormone because it converts carbs into fat—especially true for belly fat and visceral fat (fat around the organs).
Typically, anywhere between 20-30g of net carbs is recommended for everyday dieting – but the lower you keep your carbohydrate intake and glucose levels, the better the overall results will be. If you’re doing keto for weight loss, it’s a good idea to keep track of both your total carbs and net carbs.
^ Jump up to: a b c d Kossoff EH, Freeman JM. The ketogenic diet—the physician’s perspective. In: Stafstrom CE, Rho JM, editors. Epilepsy and the ketogenic diet. Totowa: Humana Press; 2004. p. 53–61. ISBN 1-58829-295-9.
Finally, the goals between the two diets vary. The goal of keto is to enter ketosis, weaning your body off of burning glucose for fuel long-term. With a low carb diet, you may never enter ketosis. In fact, some diets cut out carbs for just a short while, then add them back in.
A ketogenic diet may be more expensive than a standard American diet, but it’s no different than other clean eating lifestyles. That said, there’s still numerous ways to save money while cooking keto. The best ways to save money is the same as with any other budgeting:
Insulin is the body’s main hormone switch; it determines which fuel you will use: fat or sugar. If insulin is high, no fat will be burned—only sugar. If insulin is low, fat will be used exclusively as fuel.
Water, water, and then some more water. You don’t get to eat lunch and you don’t get to eat breakfast. So make sure you keep yourself VERY hydrated. It’s imperative here that you do a good job with your hydration. Remember – I recommend 4 liters a day.
Always do your best to avoid sweet or starchy vegetables as they are high in carbohydrates. These include (but are not limited to) peas, corn, potatoes, sweet potatoes, yams, yucca, parsnips, beans, quinoa, legumes, and other high starch vegetables.