Keto and constipation let’s discuss the ketogenic diet first
The ketogenic diet is a low-carbohydrate diet and is considered extreme, because it only consumes 50 grams of carbohydrates per day. The body will experience a decrease in metabolism (ketosis), which is converting fat into carbohydrates.
One well-known form of a ketogenic diet is the Atkins diet.
How does the body react to a ketogenic diet (ketosis)?
The body can obtain energy for the cells the fastest from carbohydrates. Carbohydrates are stored in the body in the form of glycogen, therefore the human body has glycogen storage which is stored in the liver and muscles.
It takes some time to switch to ketogenic metabolism (ketosis). Glycogen stores in the human body must be depleted, ketosis will begin after a few days of dieting. the body will have less carbohydrates to store. The body uses the ketone body as a source of energy, not glucose. Ketone bodies replace up to 80% of lost carbohydrates. The remaining needs are covered by the conversion of protein from food.
This represents a change in the body, many of which refer to the phase from the change of the body to the ketosis phase as keto and constipation. In this initial phase, headaches and body aches, increased temperature, fatigue, irritability, general weakness, water loss, and loss of appetite can occur.
These symptoms occur as a result of metabolic changes, this usually takes a few days.
The body lost water! In the first few days of a ketogenic diet, a weight loss of 2-3 kg is possible. This is because glycogen that the body store from carbohydrates binds to a lot of water.
During the ketogenic diet insulin levels decrease and appetite will increase. This will reduce hunger.
How do I know if your body has switched to ketosis?
These (negative) characteristics indicate that you have arrived in the middle of ketosis. Because during ketosis, the ketone body will be removed through the breath, unpleasant acetone ketone.
Dry mouth and increased thirst
The loss of glycogen will expel a lot of water and electrolytes from the body. Therefore, the need for fluid increases and you feel thirsty and the mouth becomes dry.
By switching to a ketogenic diet, the body loses 2-3 liters of water very quickly, which can be checked with scales.
Measuring ketones in the blood
Blood tests can also provide information about whether the body is already in ketosis. The body is usually in ketogenic metabolism when the blood ketone meter reads between 0.5 and 5 mmol/L.
Following a ketogenic diet can be difficult to maintain; Symptoms that may arise from carbohydrate deficiency can last from a few days to weeks. The most common short-term side effects are nausea, vomiting, headache, fatigue, dizziness, insomnia, difficulties in exercise tolerance, keto and constipation. Along with this uncomfortable feeling, staying satisfied with the limited variety of food available and restricted from such fun foods can present new challenges.
Long-term side effects include fatty liver and kidney stones.
What can we eat with a ketogenic diet?
There are many versions of ketogenic diets, but they all prohibit carbohydrate-rich foods. Foods that do not include processed and whole grains such as bread, cereals, pasta and rice, potatoes, corn, and other starched vegetable , legumes, and most fruits.
Most ketogenic diets include foods high in saturated fats such as bacon and unsaturated fats such as legumes, whole grains, avocados, and oily fish.
For ketogenic metabolism, 50 mg of carbohydrates per day. Therefore, the distribution of nutrients is ideally as follows:
- 65% to 80% fat
- 15% to 35% protein
Example: 2000 kcal per day
Carbohydrate content 5% according to 25 g carbohydrates (100 kcal)
Protein content 25% according to 121 g protein (500 kcal)
70% fat equivalent to 155 g fat (1400 kcal)
It is important to cover the proportion of fat in a ketogenic diet with most healthy fats.
It is possible that the ketogenic diet doesn’t have enough minerals or vitamins.