The keto diet or ketogenic diet has been around since the 1920s. It was then intended to treat children with epilepsy. It is now popular for weight loss and can also help people with type 2 diabetes to regulate it in the short term. It is based on a diet high in fat and protein and low in carbohydrates. As surprising as it may seem, this diet promotes rapid weight loss. First, the caloric intake is greatly reduced since a large part of foods rich in carbohydrates (rice, pasta, potatoes, fruit, etc.) are eliminated. Then, these carbohydrates are a source of energy necessary for our body. In particular, they are essential for our brain to function. However, if it is deprived of this source of energy, the body will draw on fat reserves to produce cetonic corpse, another source of energy. This ketosis leads to significant weight loss since the fats are no longer stored, but are degraded. For this diet to work, the intake should be no more than 50 g (ideally 20 g) of carbohydrates per day. It will also take 2 to 7 days to feel the first effects and hold long enough to see results. The keto diet would also have effects on the risk of cardiovascular disease, but it is to be followed with infinite precautions because it entails many restrictions.
To know everything about the keto diet, it’s here!
2. Marked breath
One of the first signs that the diet is working is a sharper breath. This inconvenience is due to the by-products released during ketosis. Indeed, ketone bodies are similar to acetone which, when present in large quantities in the mouth, gives these very unpleasant hints. Patience is the first key to remedying the problem since the smell tends to fade over time. In the meantime, chewing sugar-free gum can be a solution, if you don’t have digestive issues (which gum can make worse). Brushing your teeth will also help, but without overdoing it to preserve your gums.
3. Intense fatigue
By decreasing carbohydrate intake, the body is disturbed by the immediate lack of energy. This leads to intense fatigue during the first week of the diet. The latter corresponds to the time required for the body to react and enter ketosis to compensate for the lack of carbohydrates. Other symptoms may appear for the same reasons: headaches, digestive disorders, sleep disorders, hunger… To pass this phase, drink a lot and eat more green vegetables, eggs and cheese. Rich in electrolytes (minerals), they regulate many body functions.
4. A feeling of energy
Shortly after this phase of fatigue, you may feel a euphoria and an increase in energy. This feeling can be ephemeral because only linked to the entry into ketosis. Indeed, your body had no more energy, it reacts by producing ketone bodies from fatty acids. Your energy then returns slightly, but you have the impression that it is multiplied since you felt very tired in the previous days. To find out what your reactions will be during the entire diet, wait a few more days. Fatigue or energy? Every body diets differently on the long-term keto diet.
8. Muscle cramps
Water loss and the removal of many foods from your diet usually results in a loss and lack of intake of important electrolytes like calcium, magnesium, potassium, and sodium. The visible consequences are muscle cramps. You can reduce this problem by eating avocado, green vegetables, nuts, mushrooms, or oily fish rich in minerals.