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The long term health benefits of a ketogenic diet have been well documented; lower blood pressure, lower cholesterol, lower triglycerides levels, fat loss, increased energy, greater mental acuity, better moods and improvements to the digestive system.
Over the first week or so, you should notice a sudden drop in weight as your body begins to adapt. In particular, your body will begin to retain less water (which is needed for a diet containing higher levels of carbohydrates). As such, you may feel thirsty and require a higher frequency of trips to the toilet!
During your first week your body will undergo a sort of ‘carb detox’ which may result in you feeling subpar – this is sometimes referred to as the ‘keto flu’. It should only last for a few days and is evidence that your body is shifting and changing for the better.
Tip – If you do experience ‘keto flu’, perceive it as a positive and evidence that it is working - focus on the end outcome (fat loss etc.). It will only last a few days.
Take care not to overdo it!
As with everything in life, too much of a good thing is often more harmful than good and things should never be taken to the extreme.
This is a very low carb diet, but not a no carb diet, as it will often be extremely difficult (if not impossible) to avoid all carbs completely.
Anything which is done in excess is a bad thing!
While it is extremely unlikely, there is a risk of ketoacidosis, when there are too many ketones released into the body and the blood becomes acidic. This is extremely unlikely to occur on this diet, as it is more commonly associated with poorly controlled type 1 diabetes or alcoholism. However, it is important to be aware of the symptoms which include; extreme tiredness, blurry vision, vomiting, dehydration and collapsing. If you experience any of these then consult your physician and increase your daily carbohydrates.
This can be easily avoided by ensuring that you do not go to extremes, (e.g. cutting all carbs completely) and follow the guidelines set out in this book.
The ketogenic diet should be part of a balanced lifestyle (diet and exercise). While eating 4kg of ice cream everyday adheres to the principles of a ketogenic diet (low carb / high fat), it is obviously not the best approach for a healthy lifestyle. It is important to ensure that your food choices are sufficient enough to provide you with a balanced diet. A specific breakdown of food types and amounts is provided later.
