Keto Diet: What You Can Eat and What Requires Special Attention

One of the most popular diet trends in recent years is the ketogenic or keto diet. However, before embarking on any diet plan, it’s crucial to know what you’re getting into. The keto diet is essentially high in fats, low in carbohydrates, and moderate in protein. This puts your body into a state of ketosis. When your diet lacks carbs but has high fat content, your liver produces ketones, which are substances created when your body breaks down fat for energy. The ketosis process converts fat to provide energy, meaning you burn fat rather than relying on carbs. Consequently, you may lose weight through fat burning as your body operates in fat-burning mode. While this diet offers potential benefits, transitioning from your current eating habits to a keto diet can be challenging. You might experience unwanted side effects like brain fog, fatigue, muscle cramps, diarrhea, and nausea during the adjustment period, which can last days to weeks. Additionally, a lack of carbs can cause blood sugar drops, making you feel hungry and craving carbs as your body adapts. Be aware that your breath might change due to acetone, one of the ketones produced in the keto diet, giving it a nail-polish-like smell. Experts also warn about other possible side effects that require monitoring, such as kidney stones and weaker bones (osteopenia, a precursor to osteoporosis). Foods allowed in the keto diet include leafy greens, meats, poultry, fish, dairy products, and various nuts and seeds. Overall, while generally safe for most people, the keto diet can lead to some side effects, especially at the start.