Doing The Ketogenic Diet Without Side Effects

Today, we’re going to talk about how to do the ketogenic diet without side effects. If you’reconsidering doing the ketogenic diet, but you’ve heard from other people that, oh, it’s dangerous,you’re going to go through all these side effects, this video is for you. I’m going to show you howto avoid all of that. But when someone is trying to discourage you from doing the ketogenic dietbecause it has certain side effects, just flip the question over to, well, what are the side

effects of a high-carbohydrate diet? Because keto is low-carb, what are the side effectsfrom the SAD diet? But we’ve experimented on the high-carb diet for decades, and we already knowit creates massive problems worldwide. And because of that, the majority of our populationis either a pre-diabetic or a diabetic. So it’s actually hysterical to hear someonetalk about how dangerous the ketogenic diet is or you’re going to get all these side effects.

I mean, compared to what? The ketogenic diet is one of the oldest forms of medicaltreatment for epilepsy. Why? Because carbohydrates trigger seizures, but ketones do not.But I will say that the traditional version of the ketogenic diet is something that I don’trecommend for the average person trying to either get healthy or lose weight. They’re going torecommend 90% of your diet being fat. The problem with this version of a ketogenic diet is they’re

not emphasizing the quality of the types of food. They even recommend mayonnaise, synthetic vitamins,vegetable oils from soy, GMO, and it’s 90% fat. So that would be a lot of those chemicals. Or ifyou’re going to do margarine, that would be very, very bad. They allowed you to do some vegetables,but they didn’t allow you to do a lot of them. So what I’m going to recommend is you do healthyketo. This is the healthy version of the ketogenic diet where we’re emphasizing high quality types

of foods. And I’m talking about grass fed, organic, pasture raised eggs, things like that.And we recommend nutrient dense foods and whole food vitamins versus synthetic vitamins. Now withmost keto plans, you’re going to do 5% carbs, 20% protein, and 75% fat. Now, if we combine these andmake this 10%, this allows us to include a lot more vegetables on this plan. So we would recommend7 to 10 cups. Now, because vegetables are a lot of fiber and a lot of water and not a lot of sugar,

because we don’t count fiber as carbohydrates. And the advantage of adding the vegetables willgreatly reduce the side effects. And let’s go through the list. The number one side effectfor the traditional ketogenic plan is constipation. And I believe the reason is because they don’trecommend a lot of vegetables. It’s the fiber in the vegetables that would feed the microbesthat would allow you to have a normal bowel movement, not to mention the amount of potassium

in there that will help you regulate your bowels. Number two, kidney stones. Why would you getkidney stones on a ketogenic plan? Well, ketones are acidic. So there is a situation where yourbody can become overly acidic, okay? And that can trigger a bit too much uric acid, and potentiallyyou could get uric acid kidney stones. In addition to that, there’s several other common keto foodsthat are high in oxalates that could lead to a kidney stone if you’re susceptible to getting

kidney stones, and that would be spinach. So I would recommend not doing a lot of spinach. Iwould do other types of vegetables. Almonds. And there’s so many people that use almond flour inall these different recipes. So if you’re a stone former or you’re susceptible, you might not wantto do a lot of almonds or almond flour. And I always recommend lemon juice or lemons on theketogenic plan because this is filled with citrates, which counter kidney stones. Make

sure your fluids are at least two liters of fluid per day. And the vegetables, which are alkaline,will counter that acidity from the ketogenic diet very nicely. Now, diarrhea. This could happen ifyou’re doing too much MCT oil. That’s one of the side effects. Also, if you’re doing sugar alcoholsand a lot of the recipes that you’ll see on the internet. So you might want to cut that down,maybe cut this down. And also, you might not be able to handle the amount of vegetables that

I’m recommending at first. So you start off small and you gradually work up because you might nothave enough microbes to deal with this extra fiber. The microbes will consume and fermentthat fiber into fuel. But if you don’t have enough microbes, you could have a problem.This is actually rare though. Now insomnia, this usually happens when you’re not consumingenough minerals because you’re not consuming enough vegetables. So definitely beef up,

no pun intended, the amount of vegetables that you consume. And also you can enhance it withelectrolytes as well. Keto rash, that usually goes away when you consume a little more vitamin B2.When you’re into ketosis, your metabolism has shifted to burning more fat and you do requiremore of the B vitamins. And this is another reason why we recommend nutritional yeast on this plan.you can get them in tablets, but this will greatly help you counter rash and also keto fatigue.

Keto fatigue actually will be solved if you have enough potassium from the vegetables and vitaminB1. Now, high cholesterol. Normally what’s going to happen when you do the keto plan is yourcholesterol is going to come down. On some people, it might go up. And this is because of two reasons.One, you’re burning more fat, okay? And you’re eating more fat. And the mobilization of fatcontains triglycerides and some cholesterol. So you’re just mobilizing a lot more fat through

your bloodstream. The big concern people have is the LDL. This is the so-called bad cholesterol.Now, if the LDL is high, you still don’t have to worry about it. I did an entire video. It’spretty short on this one topic. I highly recommend you watch it so I can explain this. And I explainwhy having high LDL is not a bad thing at all if you’re doing the ketogenic plan. But most peoplewill not have a high LDL. It’ll actually go down. Okay, loss of bone. There has been some studies

on the traditional or classical type ketogenic plan for epilepsy that shows that there’s someloss of calcium. And that is usually because of a combination of the acidityand the protein being too high. In healthy keto, we recommend a moderate amount of protein,between three and six ounces per meal. Also, because you’re consuming enough vegetables,you’re countering the acidity that would create any problem with your bone. Heart rhythm problems.

This is merely a potassium or magnesium deficiency, in which case you need to increaseyour vegetables, like I’ve been talking about, and or electrolytes. So as you can see, addingthese vegetables will really handle a lot of different problems that you might run into.Next one, dry mouth. That is a mineral deficiency. All you have to do, again, like I’ve been saying,add more vegetables or electrolytes, and that should solve that. Now, if you’re hungry or

you’re craving or you have hypoglycemia, this means that you either have hidden sugars,you’re eating too frequently because that will stimulate insulin, or you’re just not doing itlong enough. What you have to realize is when you do this correctly, your hunger goes away withinthree days. You don’t crave anything and you’re not going to have hypoglycemia because you’reno longer running on sugar. You’re running on your fat fuel, but you have to keep the carbs very low

and I highly recommend intermittent fasting. All right, next one is cardiovascular disease,diabetes, and cancer. Those are not side effects from the ketogenic plan. There is no studies thatshow any relationship or association or correlation between the keto in worsening this, this, or this.If you actually read the studies, they’re done on mice and they weren’t even doing a diet that iseven close to the ketogenic diet. Th