Keto 101: A Beginner's Guide To The Popular Diet

In the short term, many people on the keto diet experience what's known as "keto flu". These symptoms are due to the body adjusting to ketosis in the first couple of weeks of the diet, and include headache, increased thirst, dry mouth, bad breath, frequent need to urinate, brain fog, nausea, fatigue, and decreased appetite.

While certain people, including those with epilepsy, may benefit from a keto diet, it isn't safe or healthyfor everyone. Keto could be risky for a few reasons. Your body needs foods with carbohydrates for energy, but carb-rich food also often contains other essential nutrients. Fruits and vegetables, for example, contain carbs, but they also contain fiber that helps promote healthy digestion and nutrition absorption. Carb sources often also contain vitamins and minerals your body needs for optimal health. People with kidney disease should talk to their healthcare provider before starting a keto diet.

Secondly, keto includes plenty of healthy fats (like avocados and nuts), but it also doesn't limit unhealthy fats. The keto diet encourages people to eat saturated fats from oils, butter, and lard, which may contribute to high cholesterol and heart disease. Consuming too much fat could also be harmful to the liver, especially in people who have pre-existing liver conditions.

Keto is also a restrictive diet, meaning it focuses on cutting out food groups. This mindset can contribute to stress and even promote disordered eating. While you may initially lose weight or feel good on a diet like keto, it's difficult to maintain over time. You may find yourself craving other foods - in this case, sugary items - which can potentially lead to overeating.