Low carb 101 (Cont'd)

Low carb 101 (cont’d)

As you start eating fewer carbohydrates, be ready for some changes:

• Anticipate the “keto flu”

You may experience “keto flu” during the first one to two weeks as your body adjusts to burning fat rather than glucose. Common symptoms include fatigue, headaches, irritability, or difficulty concentrating. If you get keto flu symptoms, drink salted water, bone broth, consommé, or Diet Doctor’s electrolyte elixir.

• Monitor blood sugars

If you have diabetes or prediabetes, you should check your blood sugar regularly when transitioning to low carb. You don’t need to do this if you are just using the keto diet to lose weight and you have no blood sugar issues.

• Adjust medications

If you take diabetes, high blood pressure, and other medications, ask for help from your prescribing doctor before you get started.

• Adjust for breastfeeding

If you are a breastfeeding mother, you will need to eat more dietary carbohydrates.

Strictly limit

Sugar

Sugar is found in soft drinks, candy, juice, sports drinks, desserts, cereal, condiments, and most processed foods. Don’t add sugar to coffee, tea, or other beverages or foods.

Starch

Starches include bread, cereal, pasta, rice, and potatoes. Starchy foods turn into sugar when they’re digested. This includes whole grain products.

Fruit

The sweeter the fruit, the more sugar it contains. It’s OK to have in moderation some tart fruit, such as berries, lemons, and limes, or fruit with high water content, such as melons.

Alcohol

Avoid beer and all sweet-tasting cocktails. It is OK to have low-carb alcohol in moderation. This includes dry wines, spirits without sweet mixers, and low-carb beer.

“I am feeling better than I have in years.”

-Jim, 60