Play it safe and ask your healthcare team if keto is right for you. Fortunately, keto flu lasts only about one to two weeks. Fatigue, irritability, headaches, and nausea are all symptoms of the keto flu, Schmitt says. RELATED: What People With Type 2 Diabetes Need to Know About the Keto Dietįor anyone, regardless of any underlying health issues, the so-called keto flu is a possibility (and even likelihood) as your body adjusts to ketosis on the keto diet, says Tori Schmitt, RDN, founder of YES! Nutrition, based in Dayton, Ohio. Just know that large, long-term, randomized controlled trials on the keto diet are limited, so it’s unclear whether keto is safe and effective to follow for the long haul, according to Harvard Medical School.Īlso important before you jump on the bandwagon is to know that keto can pose health risks to some individuals, including people with type 1 diabetes and people with type 2 diabetes who are on medication, people who are at risk for heart disease, people with kidney disease, and women who are pregnant or breastfeeding, according to a recent review. While several variations of the keto diet exist, the standard approach to this plan requires you to take in about 70 to 80 percent of your calories from fat, 20 percent from protein, and 5 percent from carbs, according to the Cleveland Clinic.īecause some fruits have more carbs than others, knowing which ones to avoid is key for accelerating weight loss and reaping other possible benefits of keto. This happens because, on the keto diet, you’re usually taking in 50 grams (g) or fewer of carbs per day, says Deborah Malkoff-Cohen, RD, CDCES, a nutritionist based in New York City. The purpose is to kick your body into ketosis, a natural metabolic state that forces your body to burn fat rather than carbs. A Primer on the Keto Diet and Ketosisįirst, it’s important to understand how keto may help you lose weight.
You just need to school yourself on which fruits are a good fit via a keto diet food list and then enjoy them in moderation. With the right picks, you can enjoy fruit on a keto diet. Fruit is known to be high in carbs, so you might think nature’s candy is off-limits on the trendy, high-fat, low-carb ketogenic diet.
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