Everybody wants a healthy body and mind, clear skin, protection from diseases, good sleep, zero stress, and also freedom from fear of obesity. On keto diet, one would experience a lot of health benefits from this lifestyle, particularly loss of body fat, energy increase, amazingly decreased hunger, conducive sleep cycle, athletic stamina, clear skin, to list a few.
However, there are common limitations and difficulties that can be easily avoided to fully experience the enormous potentials of the keto diet lifestyle. Some of them are:
It is common to feel almost sick (lethargic), especially on the early days of keto dieting. The reason for this is because the body hasn’t adapted to using fats or ketone bodies for fuel yet. It takes some time. Ketone bodies are much higher in fuel intensity for the body than carbohydrates.
While on a low carbohydrate diet, itchy rashes on areas like arms, neck etc. may occur. Though there isn’t a convincing reason for this, one could easily manage these rashes with moisturizing lotion. It’s just due to keto lifestyle change. The rashes would vanish normally after some weeks.
There are also several recurring patterns that come up when a person embarks on keto lifestyle change. These include:
During the early stages, the body will experience an adaptation process as it adjusts from burning sugar to ketones for energy. Some of the common symptoms in this phase are fatigue, flu-like symptoms. These are normal as they are the exact same symptoms that one would experience in any form of detox program. This is not an indication that the diet is harming you, just that you are undergoing some changes.
Cutting back on exercises
A person can proceed with any usual exercise program while on the keto diet. Though you may want to reduce your exercise for a short time if you are experience any of the keto adapting symptoms mentioned above. Several athletes compete successfully while feeding on keto diets.
Cheating on your diet is quite common. This may be due to cravings but discipline is required. Cheating and eating a substantial amount of carbs even one time, could bounce you out of ketosis. This can take a while to get back. So, DON’T CHEAT!
Keep very accurate track of your carbs to avoid letting the number of carbs creep up and subsequently drop ketone levels. This could happen if it’s not carefully monitored. Make sure you don’t overdo the protein either.
Phases of the diet
Experts say that after 18 to 24 months; most people would have healed the damage caused by the high levels of insulin. One could go back to a more balanced diet. It is recommended that once the weight goal has been reached and the body’s blood work is balanced, then one could add 5 grams of carbs to their diet and observe. If favourable, then you could continue to top it up until their tolerance point.