Bye, unli rice!
You may have heard of the famous ~keto~ diet (short for ketogenic), which is a low-carb, high-fat diet. It may seem like a big change, especially if you have friends who started doing keto and putting butter in their coffee (doesn’t make sense at first, right?). But if you look into it, it’s actually an effective diet with adjustments that you can still enjoy. But before you embark on this diet journey, check out a few things you need to know.
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Everyone has heard of someone who lost a great amount weight in such a short time because of the keto diet. It’s popular because it’s a quick and effective—and and you could basically eat all the meat you want, minus the carbs. But here are a few things you should know before committing yourself to the keto lifestyle.
It Was Originally Made for Epileptics
The diet was thought up by physicians in the 1920s to simulate the effect of fasting, as it has been known to effectively treat epilepsy for a long time. Eventually, when anti-seizure drugs became readily available, the ketogenic diet took the back seat, and is only used for children who don’t respond to the anticonvulsants.
It’s Not For Everyone
Ketogenic diets are not good for folks who have kidney problems, diabetics, and those who suffer from blood sugar irregularities. Going on keto means teaching your body to run on fatty acids instead of glucose, which is something that the human body isn’t accustomed to. There’s a risk of your body going through a state of ketoacidosis, which is when high blood sugar (glucose) and ketones (byproduct of ketosis) mix. This phenomenon is more common with Type 1 diabetics and is potentially life-threatening, so it’s best to consult with a doctor first before going on a keto diet.
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There Will Be Side Effects
Like any other diet, going keto means your body will have to adjust to the lack of carbohydrates. Most Filipinos eat rice with everything, and cutting that out, along with other carbs, puts your body in ketosis. While that means that you’ve started to lose weight, it also means:
- You get bad breath. Elevated ketone levels means acetone is being released by your body. And as most of us know from watching our moms and sisters do their nails, acetone isn’t quite a pleasant scent.
- You get tired and weak. This is due to the fact that your body is forcing itself to adapt to a new process since it can’t get energy from carbs and sugar anymore.
- You’ll experience “keto flu.” First timers may get headaches, nausea, and difficulty in focusing and sleeping during the first few weeks of dieting.
However, these effects should go away after a while, when your body gets used to the changes.
You Might Lose Muscle
Carbs are good for building muscles, but that also means the body stores it as fat. By putting your body in ketosis, your body burns fat reserves and glycogen, which is found in the muscles and liver, to create energy. Counter this by consuming a calorie surplus and committing to an exercise routine.
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It Might Affect Your Physical Performance
Keto flu is real and it might cause you to fall behind a bit on your exercises. The weakness and fatigue are common side effects during the adoption period of the diet. Just give your body time to acclimate itself to the changes and pretty soon, you’ll find that your strength and endurance will be back in tip-top shape.
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You Might Get Leg Cramps
Assuming a keto diet means losing a lot of water and electrolytes in your body, and dehydration plays a big role in getting cramps. Make sure to keep yourself well-hydrated and increase sodium intake to keep cramps at bay.
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Groceries Might Get More Expensive
Removing carbs and sweets is not only challenging, but it could get costly, too, especially for people who might compensate by buying more meat since they’re cutting carbs. What future keto dieters should know: fat and protein actually fills you up faster and for longer periods than carbs, so don’t panic buy. Long-time keto dieters even report feeling that they don’t have to eat as much and as frequently as they used to.
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You Can’t Just Eat Any Kind of Fatty Food
While you do get to eat more ulam, that doesn’t mean you could just load up on all the non-carb food in front of you. Keto dieters should avoid processed fats such as canola, corn, and sesame oils, margarine, and canned and fast food. Instead, go for grass-fed meat and dairy products, coconut oil, avocados, and salmon.
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You Have to Choose Your Fruits and Veggies
Believe it or not, a lot of fruits are loaded with carbs, and the same goes with vegetables. Spinach, bok choi, and romaine lettuce is keto-friendly, as are berries. As a rule, veggies that grow above ground are generally lower in carb content.
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You Might Experience Digestive Problems
Focusing too much on the protein and fat components of your meals can take a toll on your digestive track. This results to either diarrhea or constipation. Make sure to have enough fiber in your body by eating fiber-rich veggies, nuts, and seeds.
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You Need to Go to the Doctor for Regular Checkups
Since the long-term effects of ketogenic diet are still unknown, it’s best to visit your doctor regularly to make sure your body is healthy and your cholesterol, lipids, HbA1c (glycated hemoglobin), and glucose levels are normal.
Are you ready to start your new diet? Make sure you’re updated with the latest keto-friendly restaurants by typing “KETO” on the Booky app.
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