What is ketogenic diet, and what are its potential side effects?

Hello,

Welcome to icliniq.com.

I read your query and understood your concern. Firstly, I would like to inform you that before starting keto, you need to understand how it works. The body begins using fat as a source of energy rather than glucose, and this switch may take two to three days, potentially causing symptoms like feeling heavy-headed or experiencing nausea, referred to as keto fever. Your keto diet may be disrupted if you consume carbohydrates beyond the recommended limit.

I suggest you follow the below-mentioned guidelines for ketogenic diet:

1. Do not consume any grains such as wheat, rice, bread, or oats.
2. Avoid free sugars like sugar, fruits, colas, candies, dates, and figs.
3. Refrain from starchy vegetables like potatoes, beetroot, carrots, radish, and peas.
4. All green leafy vegetables are permitted.
5. Instead of dal or pulses, you can have 100 gm of sprouted moong daily.
6. Include good fats in your diet, such as olive oil, virgin coconut oil, and one tsp of ghee per day. Avoid butter. A cheese cube can be preferred.
7. Nuts, black olives, and cheese can be chosen as mid-meals or snacks.
8. For protein sources, paneer, egg whites, chicken, and fish can be included.
9. On a ketogenic diet, it is not advisable to have cheats, as the body will no longer be in ketosis.
10. Take a multivitamin every day after breakfast to avoid low energy levels.
11. Hydrate yourself well on a ketogenic diet by consuming about three to four liters of fluids daily.
12. Clear liquids like green tea, black coffee, bulletproof coffee, and lemon water are acceptable.
13. Instead of normal milk, fat cream is used, and instead of regular curd, hung curd made of high-fat milk or Greek yogurt can be used.

I suggest you to check ketones levels using ketosis or urine strip tests to understand your body's state. I would suggest you get a detailed calculation of your diet from an expert. I hope this has helped you. Kindly follow up if you have more doubts.

Thank you.