Keto 101: What to Eat, What Not to Eat, and Possible Side Effects

Woody Short

6 years ago

Keto Explained: What’s Off Limits and What are Some of the Keto Diet Side Effects?

Keto is the shortened name of Ketosis which is a diet that involves extremely low or no carbohydrates, forcing the body into a state of ketosis. Ketosis builds up molecules called ketones in the blood stream causing blood sugar levels to drop and allowing the body to break down fat to use as energy. There are some potential keto diet side effects caused by these restrictions however, which we will look into further below.

Keto Diet for Beginners:

If you are curious about taking on the keto diet, here are some keto diet for beginner’s tips – they may seem brief but they are the basis for successfully eating keto.

Eat small amounts of carbohydrates (20- 50g)
Eat moderate amounts of protein
Eat a large portion of fat per day

If you are confused by the guidelines and would like some more in depth descriptions of what to eat and what not to eat, keep reading to learn more tips in regards to the keto diet for beginners as well as keto diet side effects.

What should I eat on the keto diet?

Meat – red meat
Fatty Fish – salmon, tuna etc.
Eggs – omega- 3 whole eggs
Butter and Cream – grass fed if possible
Cheese– unprocessed cheese such as cheddar and goat
Nuts and Seeds – almonds, walnuts, chia …
Healthy Oils – olive oil, avocado oil, coconut oil
Avocados – whole or made into dips
Vegetables (low- carb) – green vegetables, tomatoes
Condiments – salt, pepper, herbs

What should I not eat on the keto diet?

Sugary foods – soda, juice, cake, candy
Grains or starches – wheat based products as well as rice, pasta, cereal
Fruit – all fruit except small quantities of berries
Beans or legumes – peas, lentils, beans
Root vegetables – potatoes of any kind, carrots
Low- fat or diet products – often high in carbs
Certain condiments – condiments high in sugar or fat
Unhealthy fats – mayonnaise, vegetable oils
Alcohol – alcohol of any kind can affect the ketosis stage
Sugar free diet foods – sugar alcohols can effect ketosis

The down side and side effects of eating no carbs

Although the keto diet has many positive effects on health and well being, there are also some common side effects felt when the body is going through ketosis. It’s a good idea to speak to a medical professional before starting the keto diet, this can make sure that you are doing what’s best for you and your body.

The following are some keto diet side effects:

Fatigue – the body is elimination minerals in the body that can lead to fatigue
Constipation – often caused by dehydration during the keto diet. You can eat more salt and drink more water to help with this
Headache – because of the elimination of certain minerals and dehydration, keto can cause headaches
Bad breath – Acetone is created during ketosis and is a sign that your body is burning fat
Feeling sick – “Keto flu” is often a early keto diet side effect
Dizziness – ketosis eliminates minerals in your body but the good thing is is that the keto diet allows you to eat green veggies to help replace the lost minerals
Dehydration – the best way to avoid this is by drinking a lot of water
Osteoporosis – this can occur because of a lack of calcium intake
Problems sleeping – this could be because of low blood sugar and lack of serotonin
Frequent urination – your body is burning through fat and releasing a lot of water weight, especially at the beginning of the diet.

The best way to avoid certain side effects of eating no carbs during the keto diet is to make sure that you are drinking enough water, this helps hydrate you and keep you moving. You can also add more salt to your diet and make sure you are eating enough meat and fatty fish to keep you feeling good.