Frequently Asked Questions on Ketogenic Diet
Can I again eat carbohydrates?
Yes. However, it is important to significantly reduce the intake of carbohydrates initially. After the first 2-3 months, you can eat carbohydrates for special occasions - just go back to the keto diet right afterwards.
Will I lose my muscles?
There is a risk of muscle loss in any diet. However, high protein intake and high levels of ketones can help reduce muscle loss, especially if you exercise with weight.
Should I be charged with carbohydrates?
It is not necessary. However, a few days with higher calories may be helpful sometimes.
How much protein can I eat on a Ketogenic Diet?
The protein should be in moderate amounts, as very high intake may lead to elevated insulin levels and lower ketones. Approximately 35% of the total caloric intake is likely the upper limit.
What if I'm constantly tired, weak or faint?
You may not be in full ketosis or use fat and ketones effectively. To counteract this, reduce your carbohydrate intake and review the above points again, as well as refresh the menu of foods and supplements.
I have heard that ketosis is extremely dangerous. Is this true?
People often confuse the concept of ketosis with ketoacidosis. The first is a natural process, whereas the latter occurs only in uncontrolled diabetes. Ketoacidosis is dangerous, but ketoethosis diet is completely normal and does not cause the same effects.
I have problems with digestion and diarrhea. What can I do?
This common side effect usually passes after 3-4 weeks. If it persists, try to eat more vegetables with high fiber content. Magnesium supplements can also help with constipation.
Given the risks, people who have kidney damage, as well as people at risk of heart disease, as well as pregnant or lactating women, should not go into the keto diet.
If you want to lose weight, keep in mind that diet probably requires a complete revision of the way you usually eat. But it may be worthwhile if you want to lose weight or have a health condition that has been proven that the keto diet will help you.