Appetite regulation: One of the first things people often notice when they’re in ketosis is that they’re no longer hungry all the time. In fact, research has shown that being in ketosis suppresses appetite. One study looked at people who lost weight by following a ketogenic diet for eight weeks and then reintroduced small amounts of carbs. The researchers reported that levels of ghrelin (the “hunger hormone”) were suppressed in those who remained in ketosis, whereas those who were no longer in ketosis had higher ghrelin levels.
One of the most commonly reported disadvantages of a ketogenic diet is constipation. The diet requires you to eliminate most sources of carbohydrates, which also happen to be some of the foods with the highest amount of fiber. As a result, digestion can slow down and leave you feeling uncomfortable, especially in the beginning stages as your body adjusts.
You'll need to eliminate sweets, grains and alcohol for as long as you intend to remain in ketosis. As a result, many people find sticking with the diet long-term difficult. "Cheat days" or "cheat meals" are difficult to include in the plan as one high-carbohydrate meal can turn your body back to burning carbohydrates for energy, which can take days (and even up to a week) to reverse.
The Mediterranean-style low carb diet approach, which we recommend in The Blood Sugar Diet, is a low sugar diet, low in starchy, easily digestible carbs, but packed full of disease-fighting vitamins and flavonoids. It is rich in olive oil, fish, nuts, fruit and vegetables, but also contains lots of lovely things that down the years we have been told not to eat, such as full fat yoghurt and eggs.