Here's what occurred when I tried the Keto diet for a month

I've never had to limit my food intake or change my eating habits in as long as I can remember. However, like many others, I couldn't help but gain a few pounds during the last two years as a result of grabbing for carb-based snacks to keep me going throughout periodic lockdowns.

A doctor recommended that I start eating an entirely different diet for health reasons around a month ago. I didn't know much about the Keto diet at the time, save than seeing low-carb dishes on YouTube and TikTok every now and again. The notion of completely eliminating carbs terrified me at first, but the more I researched it, the more appealing it got.

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What exactly is Keto, and what are the fundamentals?

A ketogenic diet consists of eating foods that are high in fat and low in carbs while yet getting enough protein. Meat, chicken, eggs, fish, cheeses, nuts, seeds, various butters and oils, as well as low-carb, high-fiber vegetables such as broccoli, asparagus, cabbage, avocados, and lettuce, are examples of foods that fall into this group. The Keto diet is widely considered to be one of the most efficient weight-loss programs.

But how does Keto differ from other diets in terms of fat burning? Carbohydrates are used as fuel by your body in typical circumstances. The lack of carbs in Keto causes your liver to produce molecules called ketones, which assist your body break down fats for energy. This is a natural process that happens while you're fasting or exercising for long periods of time.

Knowing your macros is the most critical aspect of doing Keto correctly. Macronutrients are dietary components such as fat, protein, and carbs that make up your daily diet. Depending on the person, strict keto allows for no more than 20-50 grams of net carbohydrates each day. To enter into ketosis, you'll also need to make sure you're getting enough fats in your diet. You'll need to utilize a TDEE calculator or see a nutritional professional to figure out the exact quantity for your daily macros and calorie objectives.

This is an optional step, but I paired Keto with intermittent fasting (IF). If you're unaware, intermittent fasting (IF) is a widespread practice that involves cycling between times of fasting and eating throughout the day. It's typically used in conjunction with low-carb diets like Keto. You effectively limit your eating window to only a few hours a day by eating your last meal of the day in the evening, skipping traditional breakfast in the morning, and having your first meal of the day in the afternoon instead.

IF may appear difficult at first, but considering how well-adjusted human bodies are to going without food for long periods of time, it's a terrific approach to make dieting easier. In my situation, I chose to fast for 20 hours, which meant that I ate my first meal of the day around 5 p.m. and had dinner around 9 p.m., with a few little snacks in between. Naturally, like with most things, it's best to give your body some time to adjust to the IF lifestyle. You can begin by skipping breakfast and gradually shifting your first meal of the day by an hour until you reach a comfortable fasting window.

Now that I've addressed the basics of Keto and IF, I'll go into detail on how it went. It's crucial to remember that everyone's body and lifestyle are unique, so my personal experience with Keto and IF can't be used to predict how Keto and IF will work for you. Regardless, keep in mind that some of the principles below are important for anyone considering a full-fledged Keto diet.

Keto flu is a side effect of following a Keto diet.

The so-called "keto flu" is one of the many disadvantages of the Keto diet that I loathe. When you're on Keto for the first week or two, this is the term you'll hear. Symptoms vary from one to person, but mine included excessive exhaustion, headaches, and dizziness. Some of the symptoms are comparable to those experienced when you first develop a cold or the flu, hence the name. It sounds awful, but it normally passes in the first week or so. Because I combined my diet with a quick switch to intermittent fasting, it lasted a little longer in my situation.

It's tough for mental health.

Keto will certainly be simpler for folks who have previously followed tight diets, but it was quite difficult for me as a beginner. I'm the type of person who enjoys eating, and to be honest, there aren't many Keto-friendly foods that really hit the spot. Counting calories and keeping track of every drop of food or drink taken is also exhausting. Not to mention the worry you can have if you go over your calorie limit, or if you're double-checking that the barista at Starbucks used sugar-free caramel syrup instead of the standard high-glucose one.

If you're going Keto for the first time, keep a level head and recognize that mistakes are inevitable. If you don't eat enough or give yourself enough time to rest during Keto, your cortisol (also known as the stress hormone) levels may rise. Even something as basic as walking my dog while sipping peppermint tea made a big difference for me.

Almost no eating out

The sad reality is that there aren't many keto-friendly restaurants in the area. Of course, this varies on where you live, but in London, I had a hard time locating suitable restaurants. I looked everywhere for something other than steakhouses and salad bars, but I couldn't locate anything that provided the dining experience I was used to. I'm betting that the hospitality business isn't exactly suited for keto eaters right now due to a lack of demand.

Following a keto diet: the pros

Energy levels are high, and there are less cravings.

After the Keto flu subsided, I began to see an increase in my energy levels, particularly while still fasting - but I'm not sure if this is entirely due to keto, intermittent fasting, or both. Regardless, after approximately two weeks, I began to feel invigorated, if not hyper, even before I had had my daily coffee. Even though I'm not a morning person, it felt fantastic to be so productive. Another advantage was that after three weeks, I had almost completely quit craving carbs and sugary meals. I eventually became able to sit with my friends while they ate my favorite thin-crust Neapolitan pizza without succumbing to the temptation of taking a bite.

It's a plus if you lose weight.

Keto, I must say, lives up to its reputation. It's an effective approach to shed a few pounds in a short period of time. I lost 13 pounds in four weeks, with the most of it falling off in the first two weeks. The weight reduction slowed after three weeks, which is completely typical because losing weight on Keto isn't always steady and doesn't follow a linear trend. You should continue to lose weight as long as you consume fewer calories than you expend. Because our bodies might retain more water than usual based on things such as hormone levels, stress, lack of sleep, and more, I discovered that my water retention changed throughout the month, affecting my weight on the scales.

Creative recipes

There's a common misperception that Keto dieting is tedious – I completely disagree. It's what you make of it, just like any other diet or part of your life. I had my doubts at first, too, because I couldn't imagine going a month without eating fruit or root veggies, let alone giving up carbs like pasta and bread. It turns out that you don't have to give up your favorite foods. If you search for "keto" next to the name of your favorite food in Google, you'll find a low-carb version that you may try out as long as you stay within the dietary restrictions and meet your macro objectives. For my part, I ate eggplant lasagna, cauliflower cheese bakes, cheesecakes, burgers, and even chocolate mousses. I even came up with a few of the recipes myself. There are a plethora of recipes available, and finding them out has made cooking as enjoyable as ever. Plus, eating at home saves a lot of money.

The benefits of a ketogenic diet are numerous.

My Keto experience was good, but not perfect. Trying to spend a month without carbs was difficult, and while the cravings subsided after a few weeks, the temptation was especially strong in December, with Christmas markets springing up all over London. Still, the longer I was on Keto, the better I felt about my self-control. After all, why would I "cheat" now that I've been doing this for so long?

It wasn't just the diet that made it work for me; it was the combination of Keto and IF that made it truly work. Personally, I don't think I'd be able to maintain a Keto diet for an extended period of time. Despite the fact that it was effective as a short-term weight-loss assistance and carb detox, I believe the effect it had on my mental health would be more difficult to handle over time. Intermittent fasting, on the other hand, was really beneficial to my body, and I intend to continue doing so in the coming year.

I must emphasize that this is solely based on my own experience; if you're unsure whether Keto is right for you, speak with your primary care physician first.