It’s usually best to include more carbs to begin with during your transition into ketosis, in order to help you adjust and avoid strong side effects . Aim for around 50–60 grams net carbs daily in the beginning while you work towards decreasing to 20–30 grams if you wish.
While you should still eat the healthy fats you've become accustomed to , decreasing the amount is key, otherwise you may wind up eating an excess of calories. You’ll no longer be imperiling your cholesterol by covering a chicken breast in butter just to meet your fat quota, for instance. Also, make sure you know exactly how much you should be eating by using a calculator like the one above, and of course, listen to your body. Our calculator is as accurate as possible, but if you feel weak and hungry, then it’s time to eat something keto-friendly.
To deal, stick with natural sweeteners like stevia, and pile keto-friendly fibrous produce on your plate, like broccoli—fiber holds onto water and bulks things up. And because you can lose a lot of water with a bout of diarrhea, be sure to gulp more H2O when you’re following this plan. You can also try adding sugar-free psyllium fiber supplements, which can bulk up loose stool. If you can’t beat diarrhea with these changes, you may have to let it go and try a different weight loss approach. Your liver converts the fat into ketones, molecules which can be used for fuel.