What 30 Days on the Keto Diet Feels Like
How the ketogenic diet works, getting past the 'keto flu'
Lunch: A big salad with lots of dressing or avocado, or zucchini noodles with pesto and grilled salmon.
Moderate amounts of protein account for the remaining calories.
I felt tired, had wild sugar cravings and was mean to my poor husband.
Since so many patients ask me about the ketogenic diet, I decided to dive into it with both carb-loving feet — for 30 days.
Dinner: Wild salmon with broccoli, kale or spinach (roaste
d to make up for any missing fat) or hearty mushroom soup (with veggies, cream and butter/bone broth to satisfy/fill me) or grass-fed beef on a low carb wrap with a ton of roasted veggies.
The ‘keto flu’ As my body moved from relying on a steady supply of glucose to ketosis, or fat-burning, the “keto flu” hit.
Biggest challenges I thought it would be hardest to consume enough fat and so few carbs.
It was also hard to stick with the ketogenic diet while traveling, so planning ahead is a must.
Biggest benefits Even on tough days, I knew I could give up all sugar and be fine.
A word of caution While the short-term effects of the keto diet seem positive for weight loss, some experts advise caution.
I tried to skip after-dinner eating, but sometimes enjoyed a no-added-sugar coconut bar
Suddenly, I felt great, no longer irritable or “hangry.
” A quick urine check revealed I was well on my way to ketosis.
That’s because, gram for gram, fat calories are more than double the calories of carbohydrate or protein.
Using an app to track snacks and meals can help, as can investing in some ketogenic cookbooks.
Snacks: Nuts, dried cheese, jerky or no-added-sugar coconut chips (if I got hungry at midnight, I had 1 tablespoon of olive oil).
Yet I lost weight, my clothes fit better, and my belly deflated.
Experts also warn people with liver and kidney conditions to avoid the ketogenic diet.
To limit myself to 25 net carbs, I had to replace traditional carbs with: Tree nuts (½ cup of macadamia nuts is 2 grams) Vegetables (1 cup of broccoli is 4 grams) Pure coconut chips (a 1-ounce serving is 5 grams) Here’s what daily meals typically looked like: Breakfast: A protein smoothie, or eggs with a side of avocado (taking care with egg whites, which increase protein).
But once the initial shock subsided, my hunger subsided, too.
Why? Because medical experts say little is known about the diet’s long-term effects.
But I have taken a few things from it.
So it’s wise to check with your doctor first.
(No wonder coconut oil, egg yolks and bacon are so popular in keto recipes — they’re high in fat but moderate in protein).
We don’t know what happens when you eat so much fat and so few carbs over time.
Also, as my body transitioned away from a whole-grain and bean-based fiber diet, I developed a bad bout of constipation and had to up my intake of non-starchy vegetables.
And check in with your doctor periodically to make sure all is well.
What is the Keto Diet? On this diet, 70 to 80 percent of your calories come from fat, and about 5 percent come from carbohydrates (that’s around 25 net carbs after subtracting fiber from total carbs).
If you get the green light If your doctor thinks you’ll be OK on the diet, start planning
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