The ketogenic diet consists of so many benefits such as weight loss, mental clarity, stable energy, helps with type 2 diabetes as well as seizure prevention. Many of us follow a ketogenic diet but fail to realize there are ways that we can prevent some of the negative side effects that may come with changing our primary fuel source from Carbohydrates (glucose) into fats (Ketones).
1. Increase Fat: So many times i see clients of mine cut carbohydrates, but forget to increase fat. When we are low in both fuel sources (fat and carbohydrates) we lose energy which may result in sluggishness.
2. Keep moderate protein: In the beginning stages of following a ketogenic diet we forget that we can eat "fattier" cuts of meat. If we stick to leaner cuts of meat we begin to convert the extra protein that we don't use into glucose resulting in glucose spikes putting us on a roller coaster ride with energy levels constantly going up and down.
3. Carbohydrates might be to high: Are you one who constantly ride that carbohydrate threshold? I see so many people say "this is low carb" or the "net carbs in this". Fact is that soluable fiber still creates an insulin spike. its important to make sure that "TOTAL" (Not Net) carbohydrates are capped at no more then 50 grams or 5-10% of total calories.
4. Fluids and Electrolytes: When we follow a ketogenic diet we burn glucose not only in the blood but also in the body. 1 gram of glucose holds about 2-3 grams of water. The average male holds onto about 300g of glycogen (stored glucose). This equates to about 600-900 grams of fluid loss which is close to 2 pounds of water loss. More muscle mass would equal more water loss..... i lose about 3-4 pounds of water. This results in dehydration and loss of electrolytes. I recommend drink minimum 0.5 ounces per pound of desired body weight in ounces, and even close to 1 ounce per pound of desired body weight if your extremely active. In regards to sodium the RDA of sodium is 2500 mg. I recommend trying to double that to 5000 mg until your hydration begins to balance out in the beginning stages.
5. Monitor Ketosis: I always recommend a keto blood tester (link below). Easiest way to see if your doing everything right is by making sure that your blood ketones are in the optimal range. 0.5 - 1 mmol/dl is "nutrtiotional ketosis and 1.5-3 mmol/dl is considered "Optimal". If you are in the Optimal range and feeling great, then you are doing everything right!
Blood Tester: https://www.amazon.com/Keto-Mojo-Glucose-Testing-Ketogenic-Carrying/dp/B0789G8KTG/ref=sr_1_3?dchild=1&keywords=keto+mojo&qid=1586202878&sr=8-3