geefee Staff Challenge Ketogenic Diet (Carbohydrate Restriction). What are the Effects and Precautions? ~After 1 Month~

Introduction: Why We Chose Ketogenic + Intermittent Fasting

One of the geefee team staff members was experiencing minor ailments such as chronic fatigue, difficulty waking up in the morning, and weight gain, which led us to challenge a 1-month "strict carbohydrate restriction (ketogenic)" diet. Since we usually cook at home, we saw this as a good opportunity to review our diet while reducing additives.

Ketogenic Basics and Our Rules

Generally, the ketogenic diet is a eating plan that drastically reduces carbohydrates and uses fat as the primary energy source. The approximate ratio of the three major nutrients is about 5% carbohydrates, 75% fat, and 20% protein. In terms of calories, 1g of carbohydrates is about 4kcal, so a strict approach aims for 20-40g of carbohydrates per day (this may vary depending on activity level).

Our Rules

• Base meals on two per day (16:8 intermittent fasting)
• Staple foods (rice, bread, noodles), processed foods, and soft drinks are generally prohibited.
• Avoid commercial seasonings with many additives as much as possible, and utilize homemade dressings and mayonnaise.
• Record changes in physical condition and revise the plan immediately if necessary.

Actual Meals: Choosing Vegetables and Seasonings, and Substitution Ideas

Beware of Surprisingly High-Carb Vegetables

Starchy root vegetables like potatoes, sweet potatoes, lotus root, and taro are high in carbohydrates. It is best to avoid them if you are strictly adhering to the diet. On the other hand, broccoli, cauliflower, and leafy greens are recommended. They offer good volume and a sense of satisfaction.

Seasoning and Fat Strategies

Soy sauce and miso also contain carbohydrates, so be careful not to overuse them. Spices (turmeric, cumin, paprika, etc.) have almost no carbohydrates, so make good use of them. Mayonnaise is low in carbohydrates, but commercial products often contain vegetable oils and additives, so it's recommended to make your own or choose high-quality oils.

Secure Energy in the Morning with Butter Coffee

What we actually incorporated was butter coffee (coffee + grass-fed butter or ghee + MCT oil) as a breakfast substitute. The advantage was that it kept us full and less likely to run out of energy until lunchtime.

Keto Flu and Precautions: How to Overcome It and Medical Considerations

When carbohydrates are drastically reduced, "keto flu" (initial ketosis symptoms) such as fatigue, headaches, muscle pain, constipation, or diarrhea may appear in the early stages. The measures we tried are as follows:

• Stay well hydrated (diuresis tends to increase with carbohydrate restriction)
• Consciously consume salt (use in soups, salted kelp, or about 1 teaspoon of salt in cooking)
• Replenish electrolytes with foods containing magnesium and potassium (almonds, spinach, avocados)
• Prioritize sleep and don't overdo it.
• Gradually reducing carbohydrates over several days instead of cutting them to zero all at once is also effective.

Also, individuals taking medication for diabetes, pregnant or breastfeeding women, and those receiving regular treatment for chronic diseases must consult a doctor. We also recommended blood data checks and medical consultations during the 1-month period.

1-Month Results: Our Real Experience and Insights

Honestly, the first week was tough with hunger and keto flu. However, after about 10 days, the staff reported feeling lighter and having improved concentration. While weight loss varies by individual, in our case, we saw a reduction of about 2-4 kg, and improvements in morning wakefulness and daytime drowsiness. There were also comments about reduced skin inflammation and itching, but these are highly individual and cannot be definitively stated.

To maintain meal satisfaction, eating plenty of meat and fish, and frequently using voluminous vegetables like broccoli and cauliflower, helped prevent meals from feeling "meager," which was a positive point. On the other hand, restrictions on eating out and social interactions were significant, and the social stress could not be ignored.

Overall, while there were many positive changes in this short-term trial, we felt it was important to undergo regular blood tests (lipids, electrolytes, kidney function, etc.) and check nutritional balance and physical condition if continuing long-term.

Summary

Ketogenic + intermittent fasting is a method that can easily lead to short-term improvements in weight and physical condition. The key is to be mindful of high-carb vegetables, seasonings, and processed foods, and to overcome keto flu with electrolyte replenishment and sufficient sleep. What we actually experienced was that "it is effective, but there are large individual differences, and medical considerations are important." First, try it for a short period, and find a method that suits you without overdoing it.

Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.