04 – Short-Term Decreases in Performance ( keto diet )
As discussed above, removing carbs can lead to general tiredness at first. This includes an initial decrease in exercise performance.
It’s primarily caused by the reduction in your muscles’ glycogen stores, which provide the main and most efficient fuel source for all forms of high-intensity exercise.
After several weeks, many ketogenic dieters report that their performance returns to normal. In certain types of ultra-endurance sports and events, a ketogenic diet could even be beneficial.
What’s more, there are further benefits — primarily an increased ability to burn more fat during exercise.
One famous study found that athletes who had switched to a ketogenic diet burned as much as 230% more fat when they exercised, compared to athletes who were not following this diet.
While it’s unlikely that a ketogenic diet can maximize performance for elite athletes, once you become fat-adapted it should be sufficient for general exercise and recreational sports.
03 – Digestive Issues ( keto diet )
A ketogenic diet generally involves a major change in the types of foods you eat.
Digestive issues such as constipation and diarrhea are common side effects in the beginning.
Some of these issues should subside after the transition period, but it may be important to be mindful of different foods that may be causing digestive issues.
Also, make sure to eat plenty of healthy low-carb veggies, which are low in carbs but still contain plenty of fiber.
Most importantly, don’t make the mistake of eating a diet that lacks diversity. Doing that may increase your risk of digestive issues and nutrient deficiencies.
To help plan your diet, you may want to check out 16 Foods to Eat on a Ketogenic Diet.
02 – Insomnia ( keto diet )
One big issue for many ketogenic dieters is sleep, especially when they first change their diet.
A lot of people report insomnia or waking up at night when they first reduce their carbs drastically.
However, this usually improves in a matter of weeks.
Many long-term ketogenic dieters claim that they sleep better than before after adapting to the diet.
01 – The Bottom Line ( keto diet )
Several key signs and symptoms can help you identify whether you are in ketosis.
Ultimately, if you’re following the guidelines of a ketogenic diet and stay consistent, you should be in some form of ketosis.
If you want a more accurate assessment, monitor ketone levels in your blood, urine or breath on a weekly basis.
That being said, if you’re losing weight, enjoying your ketogenic diet and feeling healthier, there is no need to obsess over your ketone levels.
see also; diet How to Start Keto – 1 The Ultimate Beginners Guide
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