If you take the time to read the weight loss conversion or read the nutrition-oriented Instagram account, you can see people praising the ketogenic diet: programs that are high in fat, medium protein and low-carb can help you lose weight.
The goal of the diet is to achieve ketosis, when your body turns into burning fat as a fuel, and not as a typical carbohydrate.
In general, our body is a glucose fuel in the form of carbohydrates, such as flour, grain, vegetables and fruits. However, when you dramatically reduce carbohydrate intake, your body burns stored fat. Your liver uses fat to make acids called ketones that are released back into your blood and used as energy.
But Melanie Boehmer, a registered nutritionist at the Lenox Hill hospital, says it’s not easy to achieve ketosis.
“Sometimes people try to lick them and not cut carbohydrates,” she explained to Men’sHealth.com. Or, diets will lower their carbohydrates, but there is a fraudulent day that will take them out of ketosis. She recommends using 20-30 grams of carbohydrates per day to maintain ketogenic status.
But how do you know when you need to achieve this regime of fat burning? Fortunately, there are some common symptoms of ketosis that require attention.
These symptoms usually occur within two weeks after your body enters ketosis, but if you follow the diet correctly, they should not last long. Once your body has adapted to the new state of fat burning, the signs must disappear. If any of them is delayed for more than three weeks, this may indicate that you ate too many carbohydrates and got into and out of ketosis.
Here are four common symptoms of ketosis:
1. You suffer from smell and BW
Ketone can be good for your waist, but it can harm your social life – at least in the short term – because it can cause bad breath and bad breath.
When your body destroys fat for energy, your body produces by-products, one of which is acetone – and, yes, the means for removing varnish contains the same acetone. Boehmer said that these wastes are eliminated through urine, sweat and breathing. How bad is that smell?
“It was described as fruit, but not very good,” Boehmer said.
Until the smell disappears, our specialists recommend frequent cleaning and foaming of dairy-free dairy mints.
2. Your life is too tired
When your body gets used to a new diet with a low carbohydrate content, you can feel exhausted. Boehmer recommends avoiding strenuous activity in the first few weeks, adapting the body to fuel that burns fat.
“Stand back and hold the blow at a low level,” she said. “Probably not the best idea – to decide to run half of the marathon when you try to get into ketosis.”
In two weeks you should begin to feel energetic and do not have problems with regular fitness programs.
3. Do you develop?
Boehmer explained that reducing carbohydrates can cause your electrolyte and mineral balance to not be controlled, which means that you are short of potassium, sodium and magnesium. All three help prevent cramps, so without them you can feel some pain.
While many ketone fanatics are delighted with using decadent foods such as cheese and bacon, nutritionists say it is important to eat plenty of nuts, seeds, avocados, green leafy vegetables and fatty fish to make sure you get enough minerals.
4. You have problems
There are two reasons why ketone diets are often constipated. First, they do not consume fiber-filled foods, such as oatmeal, which are heavy, but will remain normal. Secondly, carbohydrates turn into glycogen with a high sugar content – used as energy, and when you do not eat carbohydrates, the amount of water in the system decreases, making the stool more difficult to eat.