Keto isn't for everyone, and that's okay
The ketogenic (keto) diet is a low-carb, high-fat diet. Following this eating plan means significantly reducing your carbohydrate intake and replacing it with fat.
Reducing your carb intake puts your body into ketosis. In this metabolic state, your body efficiently burns fat for energy.
Some people on the keto diet can quickly become keto-adapted. This means their body favors fat and not glucose for fuel. Others may only experience minimal side effects. Lucky dieters may even start losing a lot of weight on the keto diet while feeling refreshed and focused.
However, this high-fat, low-carb approach isn't 100 percent effective for everyone. If going keto leaves you feeling drained and nauseous, it's time to change your weight loss tactics.
Below are five signs that the keto diet isn't right for you.
You're not sure you can follow a high-fat diet
Health experts have different estimates, but to maintain ketosis, the average person must consume 80 to 90 percent fat.
If you don't think you can handle this much dietary fat, consider other diets that incorporate more protein and healthy carbohydrates instead.
It makes you miserable
For some, keto can cause a condition called "keto flu" that has several side effects, such as:
- Decreased energy levels
- Decreased exercise performance
- Digestive discomfort
- Increased hunger
- Sleep issues
- Poor mental alertness
- Strange-smelling breath
Trying to be healthier is a commendable act, but if the side effects of the keto diet are negatively affecting your mood and mental health, reconsider your diet options.
Your keto flu side effects won't go away
Constipation, diarrhea, and other digestive problems are common side effects of keto flu. However, if you've been suffering from digestive issues for several weeks, it's time to stop the keto diet.
If you want to keep at it, consume more high-fiber fruits and vegetables. Take magnesium supplements if you're constipated.
It isn't helping you lose weight
The keto diet helps boost your energy, but if weight loss isn't one of the benefits that you're enjoying, look for a more effective diet.
Before you quit the keto diet, try to change your caloric intake. For example, you can try intermittent fasting for 14 to 16 hours a day if you want to lose weight effectively.
You're an athlete, or your body functions better with glucose
Several studies suggest that carbohydrates are the primary macronutrient that helps sustain and improve physical performance. This means carbs are most beneficial for athletes.
Quit the diet if it results in poorer athletic performance or if it negatively affects your overall health. (Related: The ketogenic diet is not good for people with existing thyroid problems…but here’s what you can try instead.)
Whether you want to lose weight or improve your health, the keto diet offers many benefits. For example, going keto can even manage diabetes symptoms by helping to lower your blood sugar and insulin levels.
However, if your efforts aren't getting you the results you're looking for, pause the diet and think of alternative ways to reap the benefits of this eating plan.
Before you try the keto diet, consult a physician to help determine if the diet suits you. Make sure you don't have a medical condition that is incompatible with a high-fat, low-carb diet.
Try going keto for 30 days and observe how your body responds. If you still don't experience any positive results after you commit to the keto diet and make lifestyle changes, try a different diet that incorporates whole foods to boost your health.
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