It’s hard to imagine that a physician recommended diet would be unsafe, but then again, doctors used to demonize fat and praise sugar-rich carbohydrates. Now it seems the medical field is making a switch and recommending fat...pretty crazy when you think about it. But yes, the Ketogenic diet is safe, however, there are a few things to keep in mind when starting/being on the Keto Diet.
First, when starting the ketogenic diet you’ll most likely feel a bit dehydrated if you do not stay on top of your water intake, 64 oz minimum and 128 oz ideally. This is simply because glycogen, which is converted from carbs, holds approximately 2-3 grams of water per gram of glucose in the muscles’ cells. Since you’re most likely eating carbs on a regular basis, your body is holding onto to several pounds of excess “water weight”.
When starting a ketogenic diet, we eliminate carbohydrates, which in turn depletes our body’s glycogen levels and flushes out the water along with it. You may notice frequent urination and a big drop in weight (5-10lbs) in the first week when starting the ketogenic diet. The body is simply flushing out that water weight that has been held in your body via carbohydrate intake and sufficient water intake is key to staying hydrated through this process.
When this water excretion process begins our body flushes out key electrolytes along with it. This is often the number one cause of the dreaded “keto-flu”. If you do not keep your electrolyte levels in balance your body will stop functioning properly and you will experience the following symptoms:
Electrolyte levels also drop twice as fast when you exercise, which further increases the need to replenish these key electrolytes.
Electrolyte #1 – Sodium
Recommended Daily Intake – 4,000 – 5,000 mg
How to get it: Real Salt, Chicken Broth
Electrolyte #2 – Potassium
Recommended Daily Intake – 3,000 – 4,000 mg
How to get it: Avocado, Leafy Vegetables, Mushrooms
Electrolyte #3 – Magnesium
Recommended Daily Intake – 400 – 500 mg
How to get it: Nuts, Dietary Supplement, Vegetables
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Have you recently started the keto diet and noticed that you feel almost as if you've got the flu? Headaches, lethargy, irritability, nausea, mental fogginess, muscle aches, the list goes on. While this can be a concerning experience out of the gate, the “keto flu” is really just a sign that your body is heading in the right direction.
MCTs is the acronym for a unique subclass of saturated dietary fats that contain 6, 8, 10, or 12 carbons in their fatty acid chemical structure. Most of the saturated fat found in a typical Western diet is in the form of long-chain triglycerides (LCTs) which are packaged into micelles in the small intestine and absorbed through the lymphatic system.