The keto diet is high in fat and low in carbohydrates. Some say it leads to weight loss, improved energy levels, and fewer cravings. But there are downsides, including a period of feeling unwell. The best way to minimize the risks is to plan ahead and prepare.

People who start the keto diet can experience a variety of symptoms, from tiredness and headaches to constipation and fruity-smelling breath. These effects are usually short-lived, as the body adjusts to using fat as its main fuel source. However, if you’re not careful, the keto diet can lead to dehydration, nutrient deficiencies and even heart disease. It’s important to follow the recommendations for the diet, especially if you are taking medications that can have an impact on blood sugar or insulin levels.

A keto diet limits the number of carbohydrates you eat to about 5% of your total calories. This means that you get most of your calories from fat and a small percentage from protein. It’s important to choose healthy sources of fat, such as avocados, nuts and seeds, olive oil, and grass-fed meats. You should also limit the amount of saturated fat you eat, which can increase your risk for heart disease.

Vegetables, which are rich in vitamins and minerals, are a key part of a balanced diet. But some vegetables, such as corn and potatoes, are not good options for a keto diet because they contain too many carbs. Instead, you should focus on non-starchy veggies such as spinach, asparagus, mushrooms and kale. These foods are high in fiber, which can help keep you regular and supply your body with the micronutrients it needs to stay healthy.

You’ll also need to avoid a number of other foods on a keto diet, including beans, some fruits, grains, and sugary beverages. The goal is to eat mostly low-carbohydrate foods that are rich in nutrients, like nuts and seeds, fish and shellfish, lean meats, some vegetables, and non-starchy fruits.

It’s important to be aware of the risks associated with this type of diet and speak to your doctor before making any changes. Those who are breastfeeding or taking medication for a pre-existing condition should especially speak with their doctors as the diet may have an impact on their blood sugar and insulin levels.

It’s also important to drink plenty of water on a keto diet, as you’ll be losing a lot of fluids through sweat and urine. Try to aim for a gallon of water per day, which can help regulate several vital functions and promote health and weight loss.