KETOGENIC DIET: Supplementation, Side Effects and FAQ's.

Every single thing you do have side effects, But side effects of the ketogenic diet are temporary and not even dangerous. *Supplementations are advised but are not necessary.*

Side Effects and the way to attenuate Them.

Although the ketogenic diet is safe for healthy people, there could also be some initial side effects while your body adapts.

This is often mentioned because of the keto flu and is typically over within a couple of days.

Keto flu includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort, and decreased exercise performance.

To minimize this, you'll try a daily low-carb diet for the primary few weeks. this might teach your body to burn more fat before you completely eliminate carbs.

A ketogenic diet also can change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements can help.

For minerals, try taking 3,000–4,000 mg of sodium, 1,000 mg of potassium, and 300 mg of magnesium per day to attenuate side effects.

At least within the beginning, it's important to eat until you’re full and avoid restricting calories an excessive amount of. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.

SUMMARY

Many of the side effects of starting a ketogenic diet are often limited. Easing into the diet and taking mineral supplements can help.

Supplements for a Ketogenic Diet.

Although no supplements are necessary but advisable,

MCT oil: Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels. Take a glance at several options on Amazon.
Minerals: Added salt and other minerals are often important when starting out thanks to shifts in water and mineral balance.
Caffeine: Caffeine can have benefits for energy, fat loss, and performance.
Exogenous ketones: This supplement may help raise the body’s ketone levels.
Creatine: Creatine provides numerous benefits for health and performance. this will help if you're combining a ketogenic diet with exercise.
Whey: Use half a scoop of whey protein in shakes or yogurt to extend your daily protein intake. you'll find many tasty products on Amazon.

SUMMARY

Certain supplements are often beneficial on a ketogenic diet. These include exogenous ketones, MCT oil, and minerals.

Frequently Asked Questions.

Here are answers to a number of the foremost common questions on the ketogenic diet.

1. am I able to ever eat carbs again?

Yes. However, it's important to significantly reduce your carb intake initially. After the primary 2–3 months, you'll eat carbs on special occasions — just return to the diet immediately after.

2. Will I lose muscle?

There is a risk of losing some muscle on any diet. However, the high protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights.

3. am I able to build muscle on a ketogenic diet?

Yes, but it's going to not work also as on a moderate-carb diet. For more details about low-carb or keto diets and exercise performance, read this text.

4. Do I want to refeed or carb load?

No. However, a couple of higher-calorie days could also be beneficial every now then.

5. what proportion protein am I able to eat?

Protein should be moderate, as a really high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is perhaps the upper limit.

6. What if I'm constantly tired, weak, or fatigued?

You may not be fully ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and re-visit the points above. A supplement like MCT oil or ketones can also help.

7. My urine smells fruity. Why is this?

Don’t be alarmed. this is often simply thanks to the excretion of by-products created during ketosis.

8. My breath smells. What am I able to do?

This is a standard side effect. Try drinking naturally flavored water or chewing sugar-free gum.

9. I heard ketosis was extremely dangerous. is that this true?

People often confuse ketosis with ketoacidosis. the previous is natural, while the latter only occurs in uncontrolled diabetes.

Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is perfectly normal and healthy.

10. I even have digestion issues and diarrhea. What am I able to do?

This common side effect usually passes after 3–4 weeks. If it persists, try eating more high-fiber veggies. Magnesium supplements also can help with constipation