Who Should Be Cautious With A Keto Diet?
For most people, a keto diet is very safe. However, there are certain individuals who need to take special care and discuss with their doctors before going on such a diet.
Those taking medications for diabetes. Dosage may need to be adjusted as blood sugar goes down with a low-carb diet.
Those taking medications for high blood pressure. Dosage may need to be adjusted as blood pressure goes down with a low-carb diet.
Those who are breastfeeding should not go on a very strict low-carb diet as the body can lose about 30 g of carbs per day via the milk. Therefore, have at least 50 g of carbs per day while breastfeeding.
Those with kidney disease should consult with their doctors before doing a keto diet.
Common Concerns With A Keto Diet
Not being able to reach ketosis. Make sure you are not eating too much protein and there is no hidden carbs in the packaged foods that you consume.
Eating the wrong kinds of fat such as the highly refined polyunsaturated corn and soybean oils.
Symptoms of a "keto-flu", such as feeling light-headed, dizziness, headaches, fatigue, brain fog, and constipation. When in ketosis, the body tends to excrete natural boost dietary keto more sodium. If one is not getting enough sodium from the diet, symptoms of a keto-flu may appear. This is easily remedied by drinking 2 cups of broth (with added salt) per day. If you exercise vigorously or the sweat rate is high, you may need to add back even more sodium.
Dawn effect. Normal fasting blood sugars are less than 100 mg/dl and most people in ketosis will achieve this level if they are not diabetic. However, in some people fasting blood sugars tend to increase, especially in the morning, while on a keto diet. This is called the "dawn effect" and is due to the normal circadian rise in morning cortisol (stress hormone) that stimulates the liver to make more glucose. If this happens, make sure you are not consuming excessive protein at dinner and not too close to bedtime. Stress and poor sleep can also lead to higher cortisol levels. If you are insulin resistant, you may also need more time to achieve ketosis.
Low athletic performance. Keto-adaptation usually takes about 4 weeks. During which, instead of doing intense workouts or training, switch to something that is less vigorous. After the adaptation period, athletic performance usually returns to normal or even better, especially for endurance sports.
natural boost dietary keto is not a common side effect of the diet. Probable causes include production of acetone (a form of ketone) in the sweat that irritates the skin or nutrient deficiencies including protein or minerals. Shower immediately after exercise and make sure you eat nutrient dense whole foods.
Ketoacidosis. This is a very rare condition that occurs when blood ketone levels go above 15 mM. A well-formulated keto diet does not cause ketoacidosis. Certain conditions such as type 1 diabetes, being on medications with SGLT-2 inhibitors for type 2 diabetes, or breastfeeding require extra caution. Symptoms include lethargy, nausea, vomiting, and rapid shallow breathing. Mild cases can be resolved using sodium bicarbonate mixed with diluted orange or apple juice. Severe symptoms require prompt medical attention.
Is Keto Safe For Loang-Term?
This is an area of some controversy. Though there have not been any studies indicating any adverse long-term effects of being on a keto diet, many experts now believe that the body may develop a "resistance" to the benefits of ketosis unless one regularly cycles in and out of it. In addition, eating a very high-fat diet in the long-term may not be suitable for all body types.
Cyclical natural boost dietary keto
Once you are able to generate over 0.5 mM of ketones in the blood on a consistent basis, it is time to start reintroducing carbs back into the natural boost diet. Instead of eating merely 20-50 g of carbs/day, you may want to increase it to 100-150 g on those carb-feeding days. Typically, 2-3 times a week will be sufficient. Ideally, this is also done on strength training days on which you actually increase your protein intake.
This approach of cycling may make the diet plan more acceptable to some people who are reluctant to permanently eliminate natural boost dietary keto from some of their favorite foods. However, it may also lower resolve and commitment to the keto diet or trigger binges in susceptible individuals.