VOLUME 31 LOSE IT! 21PHOTOGRAPHS: LIZA VAN DEVENTER
Going keto means avoiding
fruit, vegetables and grains,
which means you run the risk
of removing most fibre from
your diet.
‘The most medicinal way
to approach a ketogenic diet
is by embracing colourful,
fibrous vegetables and greens
as the base for each meal,’ says
Dr Zandra Palma, US-based
functional medicine practitioner.
She recommends cruciferous
vegetables such as broccoli,
cauliflower and Brussels sprouts,
which are both low-carb and high
in fibre. ‘A doctor-recommended
prebiotic supplement or insoluble
fibre (such as psyllium husk) can
be added if it’s difficult to reach
your fibre goals while maintaining
ketosis,’ Dr Palma adds.Restricting carbs can cause intense
cravings for foods prohibited on
the keto diet, such as bread and
pasta, says Kirby. Eating the right
amount of fat helps reduce cravings
for sugar and carbs. A gradual,
controlled transition from the
standard to a ketogenic eating
plan could also help.
Kirby suggests the following
ways to deal with your cravings:- Add more salt. You need more
if you’re eating keto than you
otherwise would. Craving potato
chips? You might be able to solve
the problem completely with
some extra salt on your food. - Eat enough. Add some extra
calories and see if that helps. - Sleep more. Poor sleep dials up
any cravings, especially cravings
for carbs.
One type of ketone
produced during
ketosis is acetone, (also
found in certain nail
polish removers). This
accumulation of ketones
can produce something
called ‘keto breath’ –
metallic-smelling
bad breath.
Unfortunately, there’s
nothing to do except wait
it out; it will pass when
your body adjusts. In the
meantime, drink more
water, practice good oral hygiene
and maybe eat a bit less protein:
your body produces ammonia
when it breaks down protein,
which may contribute to the
smell.
The effects of ketosis have also
been known to head down south:
the term ‘keto crotch’ was coined
by a Reddit user who said:
‘I’ve been on the diet for about
a month and a half now and I’ve
noticed that my vaginal odours
have got MUCH stronger ... Has
this happened to anyone before? Is
it because of my change in diet (if
so, can anybody explain why?), or
could it be something else?’
This post received numerous
responses from women who had
experienced similar symptoms.
Some believe the ketones causing
keto breath are having the same
effects elsewhere, while others
theorise that the keto diet changes
the vaginal pH (the balance of
bacteria in your vagina) which in
turn could alter your scent.
‘While it’s possible this diet
can impact vaginal health, there
is no evidence to prove it. On theflip-side, eating too many carbs can
have a similar effect!’ Kirby says.
If you are experiencing changes
in your body odour, check in with
your doctor or gynaecologist.Insomnia can also be an early side
effect of your body’s adaptation
to keto. It will pass. Once you’re
over keto flu you should feel full
of energy!Keep your electrolytes balanced: avocado, leafy greens, salmon, eggs,
lean meat, cucumber, celery, salted cashew nuts and pumpkin seeds.CONSTIPATION
FOOD CRAVINGS
INSOMNIA
KETO BREATH
and keto crotch?Ketosis should kick in after three to
four days of eating fewer than 20
grams of carbs per day.
Rule of thumb: It’s better to opt for
veggies that grow above ground.
Ketosis can start by fasting too – if
you don’t eat anything for more than
12 hours, chances are you’ll be in
ketosis. Your ketone levels will be far
lower than if you fasted for longer.
Eating keto is suitable for children
in some cases. It’s especially effective
for children who have epilepsy: the
healthy fat, protein and ultra low-carb
plan may help prevent seizures. ■