10 Tips for Keto Diet Beginners

Starting the keto diet will often come with symptoms including fatigue and constipation.
However, stick with it and you may have increased energy levels and fewer hunger pangs.
The keto diet can help you lose weight but is not recommended over more sustainable diets.

Starting the keto diet comes with a number of challenges — for starters, it’s highly restrictive.

Note: The ketogenic diet is a very low-carb, high-fat diet that forces your body into a metabolic state called ketosis, where you burn fat for fuel instead of carbs. The keto diet can lead to weight loss that may be difficult to maintain long-term given the diet’s restrictive nature.

“It takes a good base of nutrition knowledge and the ability to read labels to successfully follow a ketogenic diet,” says Emilie Vandenberg, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center. “You must know the macronutrient composition of most foods. It can also be difficult to give up or avoid certain foods.”

Medical term: Macronutrients are the nutrients from food that your body needs in the largest amounts to function properly. They include protein, fat, and carbohydrates.

That said, this diet does promise some potential benefits, including improved blood sugar control for patients with type 2 diabetes, weight loss, and reduced seizures in people with epilepsy.

Below, experts reveal some key considerations to keep in mind before starting the keto diet including how you’ll feel soon after starting the diet as well as possible health risks if you stick with it long-term.

1. You may experience changes in digestion

The most common gastrointestinal side effects for the keto diet include diarrhea, acid reflux, nausea, and constipation, says Vandenberg. 

Constipation often happens because the keto diet prohibits whole grains and starchy vegetables as well as limits fruits to very small servings of only low-carb fruit. All of these foods are a good source of fiber, which makes your stool easier to…

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