Switching to a new way of eating is always a challenge. Your body is used to gaining nutrition in one way, then you switch things up. During and after the transition to keto eating, you may face challenges that tempt you to go back to eating the old way.
Let's examine some potential challenges and how to face them.
#1 The Keto Flue
When you first start the ketogenic diet, your body starts switching how it processes food. During this switchover, you may experience a range of keto flue symptoms, known as the keto flue. Symptoms can include nausea, headache, irritability, dizziness, cramps, and fatigue.
Most of these symptoms last for a week or less, though some people may experience them longer. To get through this phase, drink a lot of water, limit strenuous exercise, and sleep at least 7 to 8 hours a day.
#2 The Cheating Temptation
You've been going good on the keto plan. Your ketone levels are right where you want them to be. You've lost some weight.
It's a great time to cheat, right?
Wrong. The key to success on the ketogenic diet is to keep your body in a state of ketosis. When you cheat and eat a bunch of carbs, your body will race out of ketosis and right back into craving carbs.
The better solution is splurge on non-carb foods like almond butter or a small amount of nuts. Try baking up a keto dessert for an extra treat without the carbs.
#3 The Creep of the Carbs
Successful keto dieting means that you have to monitor your carb intake and your ketone levels. When you first start the diet, you are more likely to keep track of things very carefully. But, after a few weeks, it gets boring. You're doing good on the diet. Why should you keep monitoring?
It's called the creep of the carbohydrates. Let's say you decide you won't monitor every day. Without daily monitoring, you eat more carbs than you are aware. A few days later, you decide to test your ketone levels. You are no longer in ketosis. The gradual rise in carb intake has undermined your efforts.
Keep track of your carb intake every day. Don't skip a day.
#4 The Change in Bathroom Habits
Eating a ketogenic diet changes the way your body processes food. This leads to a change in bathroom habits.
Many people experience constipation when starting the diet. It's often due to the fact they have low levels of fiber in their eating plan. If you experience constipation, drink a lot of water and eat high-fiber vegetables.
Some people, on the other hand, go through diarrhea. The bowels can get irritated with the difference in diet. Add probiotic foods to help regulate this condition.
Most people have to urinate more during the first few days. The body is flushing out excess water weight. It should pass quickly and just requires a bit of patience.
#5 Keto Boredom
It's easy to fall into a rut when it comes to keto eating. You have the same foods over and over again. Your taste buds get bored, which makes you start thinking of carb-rich foods.
How can you fight that boredom? Switch things up. Instead of having eggs and vegetables for breakfast, try a ketogenic smoothie recipe. Try cooking foods in different ways. Instead of steaming your vegetables, roast or grill them.
Add in different seasonings. The good news is that most herbs and spices are welcome on the keto diet. Spice things up with cayenne pepper. Add some flair with turmeric.
Another way to skip the boredom and boost your immune system is to add in some delicious shakes made with keto collagen. Try it here at Da Keto Shop.