The ketogenic diet is different from many traditional diet plans because it is low in carbohydrates. This can make it difficult for some people to follow. However, there are ways to eat the ketogenic diet and enjoy its benefits without feeling deprived.



Some of the steps people can take to do this include:

  • Sipping on unsweetened coffee and tea instead of sodas or other high-sugar drink options.
  • Adding ketogenic-approved condiments, such as yellow mustard, ketchup with no added sugar, mayonnaise, hot sauce, Worcestershire sauce, and high-fat salad dressings. All these options should not have sugar added to them.
  • Cooking with no-sugar-added herbs and spices, such as basil, cilantro, cayenne pepper, thyme, salt, pepper, or chili powder.

A person should also talk to a dietitian about their individual nutritional and supplement needs on a ketogenic diet. Cutting out most carbohydrates can lead to some people not getting enough of certain nutrients.

Potential benefits

The ketogenic diet may have made headlines in recent years for its power to help people lose weight or manage their diabetes. However, those with epilepsy have used the diet since the 1920s to reduce their seizure occurrence.

Children with epilepsy who have been resistant to traditional seizure medications may respond well to the ketogenic diet.

According to the Epilepsy Foundation, an estimated 50 percent of children on the ketogenic diet reduce their seizures by half on the ketogenic diet. An estimated 10 to 15 percent of children do not experience seizures after adopting the diet.

A child will usually continue to take their medications in addition to following the diet.

Researchers are starting to study the keto diet’s benefits for adults more and more. A 2016 review found that following a ketogenic diet promoted weight loss and improved heart health.

The diet also appeared to lower hemoglobin A1c levels, a measurement of a person’s blood sugar levels over 3 months.

Another article found that the ketogenic diet helped to suppress appetite while maintaining a steady metabolic rate, or rate at which the body uses energy over time

Risks and side effects

The ketogenic diet involves consuming high levels of fats. As such, several side effects can occur if a person follows the diet long-term, especially if they do not eat enough fiber and vegetables.

These side effects include:

  • constipation
  • high cholesterol
  • impaired growth
  • kidney stones

A person may also be more prone to bone fractures. For this reason, dietitians often recommend taking supplements to boost bone strength, such as vitamin D, calcium, selenium, and many of the B vitamins.

Considering these possible side effects, doctors do not recommend the diet for pregnant women, those with chronic kidney disease, or those who have gout.

Outlook

Following the ketogenic diet can initially lead to what doctors call the “keto flu,” a condition that causes feelings of dizziness, fatigue, difficulty sleeping, and constipation for a few days to several weeks. This can be avoided or shortened by supplementing with electrolytes when first starting the diet.

After this time, a person will tend to start feeling better and experience the more positive effects of the ketogenic diet. However, people must carefully watch their food intake to ensure they are getting enough calories and nutrients to support good health.

The keto diet will not suit everyone. A person should always talk to their doctor before beginning any new diet. They may also wish to consult a dietitian to ensure they are eating enough nutrients to stay healthy.