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The Keto Diet Plan: How to Start and What to Expect Have you heard of the ketogenic diet? It’s rapidly growing in popularity, and it’s not hard to see why. Many people report that the ketogenic diet helps them lose weight and clear up their skin, too! In this post, I will explain how to start the keto diet plan and what to expect when you first begin it so you can achieve maximum success with this approach to eating. Is the Keto Diet Plan for You? The keto diet plan is a low-carb, high-fat diet that has been proven as an effective weight-loss solution. Ketosis is the natural process your body goes through when it burns fat for fuel instead of carbs. The keto diet plan forces your body into ketosis by eliminating carbs. You can still have sugars on the keto diet plan but only from natural sources such as fruit or starchy vegetables like potatoes. Which Foods are Allowed in the Ketogenic Diet? a ketogenic diet consists of high fat, moderate protein, and low carbohydrates. Foods that are allowed include animal products such as meat, fish, eggs, butter, yogurt, cheese; vegetables such as spinach; healthy fats such as olive oil or coconut oil; fruit such as avocado or berries (limited); nuts like almonds or walnuts; seeds like pumpkin seeds. What’s So Special About the Ketogenic Diet? A ketogenic diet is a diet that consists of high fat, moderate protein, and low carbohydrates. The ketogenic diet forces the body into a state known as ketosis - where it burns fat instead of carbs for fuel. When the body is in this state, it uses ketones for energy instead of glucose. Ketosis can cause weight loss, reduce appetite and lead to better management of chronic health conditions such as Type 2 diabetes. What Will Happen After Switching to the Ketogenic Diet? After switching over to the ketogenic diet, you may experience some changes in your body, such as increased energy levels or a reduction in bloating. You might even see some weight loss! The first few weeks on the diet are always the hardest, but it's important not to give up. Are there Any Downsides of the Ketogenic Diets? Many of the side effects people experience in the beginning are short-term, but there are also long-term side effects. The most common short-term effect is constipation caused by a lack of fiber in your diet. This can be relieved with a high-fiber supplement such as psyllium husks or apple sauce. Other common side effects include headaches, diarrhea, nausea, muscle cramps and weakness, and bad breath.