Why Do I Feel So Nauseated On The Ketogenic Diet?
This is a pretty common ‘side effect’ of starting a ketogenic lifestyle. It usually has to do with introducing too much fat initially as your body is not used to consuming it. The majority of times it has to do with consuming too much MCT oil or a variety of medium chain fatty acids. Try these few hacks to improve the outcome: Try decreasing the amount you are consuming of MCT to 1–2 teaspoons per day initially and gradually titrate up Increase fluid intake (water) and salt (salt tablets or bullion cubes work well) Wait it out. Eventually your body will become used to fat and once you are keto/fat adapted you will notice the benefits. ***a word of caution on using liquid drinks to increase fat percentage intake*** A common difficulty a lot of my clients have experienced in the past relates to consuming too many calories in the form of bulletproof coffee or some liquid variety. At the end of the day if you consume 2000 calories as fat that will lead to satiety but not necessarily weight loss. If you stall or plateau try cutting back on these types of calories to help with real fat loss. Continue reading >>
What Is Keto Flu ?
So What is Keto Flu Anyways!? I posted this What is Keto Flu article below back in the summer of 2013 when I had no idea what I was doing or what keto flu was. All I knew is that I was sick as a dog! I’ve learned so much since then and so many people manage to find this article, so I thought I should update it with the solutions that work! The Keto flu is also called Ketosis Flu, Ketogenic Flu, Induction Flu and Carb Flu depending on what groups you hang out in. It normally is what happens after your first couple of days without carbs. Not to every single person, but most people go through some sort of carb withdrawal and/or carb detox. What actually causes the Keto Flu Symptoms? Keto flu happens when our bodies shift from glucose or sugar burning mode to fat burning mode. It is basically an electrolyte imbalance. On a keto diet we need more magnesium, potassium and sodium. Luckily, this is a pretty easy problem to solve and I wish I had known about this 3 years ago! Can You Stop Keto Flu ? You know, for some of us, the keto flu is something we just have to go through for a few days. Think of it as a detox because bottom line, that is what is happening. You are detoxing from sugar, carbs, wheat, all those things that are holding you back from optimal health. But even though you likely can’t stop keto flu, you sure can minimize the symptoms! Drink lots of salty chicken broth. Use a magnesium supplement. You will be amazed at how helpful this will be! I recommend using Lo Salt or any similar blend that has potassium and sodium. My other go to remedy is a nightly drink of Calm. This is a magnesium drink that I swear by and I still use it almost every night. Not only does Calm prevent leg cramps but it also keeps me regular, which can be an issue for low carbers. It is Continue reading >>
Keto Flu 101: Everything You Need To Know
In Keto Flu 101 my goal is to answer the questions I get asked on a daily basis about the Keto Flu. Many people who are interested in going into ketosis are afraid that they will get the keto flu and are looking for ways to avoid getting it all together. While every person’s experience is different, knowledge is power, so prepare to arm yourself with as much information about the keto flu as possible before you start the diet, so you know what to expect. ~ This post contains affiliate links to help you find the products we use. Already started Keto? Don’t worry; this post will still give you the tools you need to prepare yourself as well. Look, this is the rest of your life we are talking about. As my favorite author, C.S. Lewis said “Hardship often prepares an ordinary person for an extraordinary destiny.” and that is true even in the case of the keto flu! Keto Flu 101: Everything You Need To Know The “keto flu” is what we commonly call carbohydrate withdrawal symptoms. These symptoms usually occur in people who start a low carb diet that alters their hormones and causes and electrolyte imbalances. Don’t let this alarm you; this is a GREAT thing. In other words, it describes a cycle in the body adapting to a newly started low carb diet. Think about the keyword here, which is withdrawal. The same way an addict withdrawal from any drug. Your body is so used to living off of carbs that both your body and your mind think you need these to survive. On most diets you’ve tried in the past, your mind was probably much harder to fight than your body. Maybe you’ve never been on a diet that caused you to go through any form of withdrawal, and that’s where you’ll find the greatest source of power when it comes to Keto! With Keto, once your body goes through w Continue reading >>
How To Get Rid Of Keto Flu
You’re unbelievably tired, have crazy intense nausea, and a headache. You just started a Ketogenic Diet, and you’d bet your right arm that this new diet is making you feel this awful. Removing carbohydrates from your diet rapidly, like with a Ketogenic, Low Carb, or Paleo Diet, may very well be the reason that you feel like you legitimately have the flu, and that’s why it’s called Keto Flu. Ready to learn how to get rid of Keto Flu? Read on for my best tips: Keto Flu is a symptom of starting a low-carb diet. Any low carb diet (not just Keto) such as LCHF, Paleo, Whole30, or even Atkins can produce the Keto Flu. The symptoms you’re feeling are caused by your body being used to using the carbohydrates you eat for fuel. When you stop eating carbs, your body “panics” for a few days until your switch over to Ketosis: burning stored and dietary fat for fuel, rather than carbohydrates. The good news is that it takes most people’s bodies only a few days to fully move int Ketosis, so while your Keto Flu symptoms might make you feel awful, they should subside in 2-3 days. In some regard, Keto Flu actually dehydrates you: Your body stores water in it’s muscles by binding water to carbohydrates, so when you stop eating carbs, your body starts to use those stored carbs in your muscles, flushing the water attached to those carbs out of your body as a side effect. I’ll tell you how to keep from getting dehydrated during the transition into Ketosis in just a moment. If you have Keto Flu, don’t panic, because there are ways to get rid of it. 1. Eat More High-Quality Fats Since your body can no longer get it’s energy from carbohydrates (and the sugars it turns carbs into), your body still needs energy and can find it in the form of dietary far. So if you eat more Continue reading >>
What Is Keto Flu & How To Help!
Symptoms of Keto Flu: Keto flu is the name given to a set of symptoms some people experience when first starting keto. It’s not actually a flu and definitely not contagious, but it can become quite tiring. Keto flu symptoms are very similar to that of your regular flu and can last anywhere from a day to a few weeks! You may experience fatigue headaches cough sniffles irritability nausea Many people who experience these symptoms in the beginning of their ketogenic diet will believe the diet is to blame and carbs are good after all. Ironically, seeing these symptoms is a sign that you were very dependent on carbohydrates! Your body is going through withdrawal from sugar and carby foods. Subscribe for a FREE copy of our 14-Day Keto Meal Plan Withdrawal from Carbs There are studies that have shown sugar has the same effect on our bodies and brains as cocaine and heroine!1 The same areas of the brain are activated when one eats sugar as when one ingests cocaine. In addition, when we eat sugar, our brain sends messages for the release of dopamine, the “feel good” hormone. After some time, the release of dopamine is more or less regulated and less is sent out each time we eat sugar. The absence of large amounts of dopamine triggers our need to want more sugar, to get that same “feel good” feeling back. Coincidentally, drug addiction is exactly that. The brain remembers what made it feel good, even if you don’t- cravings aren’t random. When we stop eating sugar (or carbs altogether) our bodies can go through withdrawal. Many people report irritability and mood swings from the hormone surges, or lack thereof. Our bodies are recalibrating themselves without the influence of heavy factors such as carbs. Readjusting to Fat Headaches and fatigue can come from the sudde Continue reading >>
The 11 Most Common Keto Side Effects
The 11 Most Common Keto Side Effects The ketogenic diet is a powerful new tool to hit the mainstream recently. This style of eating has substantial data behind it showing that it can boost fat-burning, reduce inflammation, boost cognitive performance, and more. What has not been covered quite enough are common keto side effects and how you can avoid them to make the best of this powerful eating style. Although there can be many different side effects that manifest while becoming keto-adapted, many of them stem from similar underlying issues. In this article, I outline what those underlying issues are, their related side effects, and simple strategies to overcome them so you can become keto-adapted as smoothly as possible. Three Primary Causes Although there are a variety of symptoms that can arise during keto adaptation, they mostly manifest from the same three underlying causes. Hypoglycemia (low blood sugar), Hypothalamic-Pituitary-Adrenal (HPA) axis dysfunction, and electrolyte/mineral deficiencies. While these three causes are seemingly different, they are actually all related. When becoming keto-adapted initially, your body has been running on sugar for years. When you suddenly switch to fats, your body has to essentially build the cellular machinery necessary to generate and utilize ketone bodies as a fuel source. This means that instead of generating tons of ketones from the very beginning, most people experience hypoglycemia for a period of time. With hypoglycemia comes a disruption in cortisol signaling which is what accounts for the HPA axis dysfunction. Finally, HPA axis dysfunction leads to an increase in secretion of minerals from the body in the urine. Together these three causes can create all kinds of side effects. Once you understand them, though, a lit Continue reading >>
Keto Flu Symptoms, Low Carb Headache And Fatigue In Ketosis
I would have it as a guess that more than half of the people I have seen on the Ketogenic Diet have experienced to some degree what is known as Keto Flu or Low Carb Flu. Mostly a feeling of fatigue, slight headaches or nausea overcomes them. The symptoms of Keto Flu / Low Carb Flu usually occurs in the first two weeks of a person beginning a ketogenic diet and entering into ketosis. They can come and go if you’re not getting the right nutrition. Share the Infographic above on your site! The other half follow what is recommended and replenish themselves with essential minerals and electrolytes that are being depleted. These electrolytes are flushed from their bodies as they rid themselves of the water retention and sodium their old high carb diets made them hang on to. What are the symptoms of Keto Flu or Low Carb Flu? The symptoms of Keto Flu as you begin to restrict your carbs and enter into a state of ketosis varies from individual to individual. They differ in duration and severity, dependant on what high fat, low carb foods you include in your ketogenic diet and their mineral content. The Most Common Keto Flu Symptoms Experienced are: What is known as a Low Carb Headache, Diarrhea Fatigue Weakness Nausea Dizziness Low Blood Pressure Brain Fog What Causes Keto Flu / Low Carb Flu, Fatigue, Headache and other Symptoms of Ketosis? Firstly I’d like to bring this away from the technicalities of minerals and nutrients for a second and get people thinking laterally about what they are embarking upon. Essentially when going into a Ketogenic Diet, Ketosis or most Low Carb Diets, we are breaking an addiction. Most western populations are drawn to carbohydrates, or put even more simply sugar! Sugar gives us an instant rush and satisfaction as it flows through our bodies, co Continue reading >>
Here Are The Keto Flu Symptoms And How To Beat Them
Over the past few weeks, I’ve heard from a few low carbers who had questions about some issues they experienced. They all say that they had rapid weight loss, but some had severe headaches, some had joint pains, one even claimed they had diarrhea. One lady thought that I didn’t know these diets can do this, but alas I was fully prepared. These people were suffering from dreaded keto flu symptoms. Not only was she wrong in assuming I didn’t know about these pains, I’ve actually experienced all of these over the last few years. Some of these are easier to manage than others, but any one of these will send you running to the nearest fast food restaurant. That’s why I wanted to write everything I know about the keto flu and how to get over each of these common symptoms. Update: If you take a look at the comments section, you’ll see that MCT oil is my recommendation for many of the issues people ask about. So, I decided to write a few posts on what it is and why you HAVE to include MCT in your diet. Here’s the first post! Keto Flu Symptoms The format for this post will be where I list each of the common symptoms and I’ll describe it as best as I can. After that, I’ll write everything I know about how to beat the pain. Most of my recommendations come from my own experience while others will be from trusted sources. Also, I’ll continue to update this page as people reply with more symptoms. The Ketosis Headache Often describe as a migraine, the ketosis headache is one of the most painful of the keto flu symptoms – in my opinion. This mostly occurs in the first 24-76 hours of an LC diet. People suffering from this describe the pain as being in the head but hard to pinpoint it to any particular region. The entire outer head feels stuffy and the pain is ofte Continue reading >>
8 Ways To Blast Through Low-carb Flu And Dive Into Ketosis
Have you just started a low-carb diet? Do you find yourself feeling exhausted and overcome by tiredness? Perhaps you are thinking that going low-carb wasn’t a good idea after all… You might already know that these symptoms are not uncommon, especially if you are doing low-carb for the first time. Also known as “low carb flu” or “Atkins flu”, this phase is completely normal – although by no means pleasant. This condition occurs when you cut your carb intake sharply, to about 20-30g a day, in order to induce ketosis. What is low-carb flu? Your body is used to running on carbs. It’s been operating this way for decades. Cutting carbs in favour of fat is a huge change for your metabolism. Your body needs some time to adjust to this change. This period of adjustment can sometimes cause flu-like symptoms. Fatigue is the most common one, but you could also get muscle cramps, headaches, dizziness and mental fog. Some of these symptoms are markers of sugar withdrawal. Sugar addiction is real and common, so trying to break away can be difficult. Low-carb flu is not actual flu Please note that “low carb flu” does not include fever or respiratory cold-like symptoms such as coughing or sneezing. If you are experiencing any of these, it means that you might have actually caught an infection! So it would be a good idea to postpone starting your diet until you are all clear. How can you fight tiredness and other symptoms of low-carb flu? First of all, remember that it won’t last forever. Low-carb flu usually lasts around 3-5 days (although could be 1-2 weeks for some unlucky people with high metabolic resistance). Here are some simple tips on making this transition easier. 1) Eat more fat Fat is the key to this whole issue. You must eat lots of it – a lot more th Continue reading >>
What Is Low Carb Flu, And How To Cure It
When people start the keto diet, they often are unprepared for the stress of the diet and end up feeling sick and tired. These symptoms are so common that they’ve been dubbed the ‘keto flu.’ This article details how nutrition, rest and hydration can all help alleviate the symptoms of the keto flu. A significant number of people follow a low-carb diet with a goal to lose weight, or to maintain a more ideal weight. Although time and again, low-carb diets have proven effective when it comes to weight loss and maintenance. In addition to the benefits associated with a low carb diet, there are some adjustments and side effects that a person must make. This particularly is the case at the start off a low carb diet regiment. One side effect of a low carb diet is what commonly is referred to as keto flu, or low-carb flu. There are some strategies that can be utilized to lessen the symptoms associated with keto flu. These strategies are tried and tested. Understanding Keto Flu Basics Keto flu is the moniker attached to the way some people feel upon starting a low-carb diet. The condition nabs the flu reference because the symptoms are quite similar to those associated with influenza. Keto flu erupts because a person’s body is used to relying on carbohydrates as an energy source. With the commencement of a low-carb diet, this energy source is eliminated to a significant degree. An individual’s body cannot rely on carbs as a primary energy source when this occurs. Some people equate keto flu to be somewhat like a withdrawal from drugs. As an aside, there is evidence that sugars, including carbohydrates, can be addictive for some people. The mechanics of a low-carb diet is to transition a person from relying on carbs to burn other fats for energy. The transition period be Continue reading >>
8 Low-carb Conundrums
Thinking of making the switch to low carb? Here's the lowdown on eight low-carb diet side effects. The good news? They're temporary. Low-carb diets are known to burn serious blubber. Many followers of the low-carb life experience quick fat loss, lower hunger levels, and stable energy. Since low-carb lovers cut out most "cheat" foods, like donuts and candy, they also have a fairly easy time controlling total caloric intake. Sounds like fat-loss paradise, right? As those who have undergone the "low-carb switch" can attest, the early fat loss often comes at a price. The first few days or weeks of low-carb living can be a bear, physically and mentally. As your brain and body struggle to adapt to post-glycogen life, you might be downright miserable. Don't pound a Mountain Dew in despair—the misery is often temporary. Before you pay thousands to have that "ketogenic 4 life" tattoo removed, check out this list of common short-term side effects that accompany the switch to low-carb. You won't necessarily suffer from them all, but knowing the signs can help you prepare. The first major side effect that you'll likely experience—usually about 2-3 days into your low-carb "induction"—is a mental lethargy often called "brain fog." You may find yourself staring at the wall for extended periods of time, feeling half-drunk, and unproductive at work. What gives? The primary reason this occurs is because your brain, if given the opportunity, will run almost entirely on glucose. Once your body makes the switch from burning carbs to burning fat, your brain will begin to use ketones as fuel—but not until you've burned up your body's glycogen stores. This is why people often go super-low carb at first: To use up that dwindling glycogen as quickly as possible. In the meantime, you are Continue reading >>
Is Ketosis Safe And Does It Have Side Effects?
Some people think that ketosis is extremely dangerous. However, they might be confusing ketosis with ketoacidosis, which is completely different. While ketoacidosis is a serious condition caused by uncontrolled diabetes, ketosis is a natural metabolic state. In fact, ketosis and ketogenic diets have been studied extensively and shown to have major benefits for weight loss (1, 2). Ketogenic diets have also been shown to have therapeutic effects in epilepsy, type 2 diabetes and several other chronic conditions (3, 4, 5, 6). Ketosis is generally considered to be safe for most people. However, it may lead to a few side effects, especially in the beginning. First, it's necessary to understand what ketosis is. Ketosis is a natural part of metabolism. It happens either when carbohydrate intake is very low (such as on a ketogenic diet), or when you haven't eaten for a long time. Both of these lead to reduced insulin levels, which causes a lot of fat to be released from your fat cells. When this happens, the liver gets flooded with fat, which turns a large part of it into ketones. During ketosis, many parts of your body are burning ketones for energy instead of carbs. This includes a large part of the brain. However, this doesn't happen instantly. It takes your body and brain some time to "adapt" to burning fat and ketones instead of carbs. During this adaptation phase, you may experience some temporary side effects. These are generally referred to as the "low-carb flu" or "keto flu." In ketosis, parts of the body and brain use ketones for fuel instead of carbs. It can take some time for your body to adapt to this. In the beginning of ketosis, you may experience a range of negative symptoms. They are often referred to as "low-carb flu" or "keto flu" because they resemble symptom Continue reading >>
All About The “low-carb Flu”
What is “Low carb flu”? If you’ve ever dramatically reduced your carbohydrate intake, you might have felt it already: it’s that first few days of headaches, brain fog, crankiness, and constant, dragging exhaustion. At some point, you know the magic is going to happen and you’ll start feeling like a human being again, but the transition period is really rough. It feels like having the flu (hence the name), only you’re not sick; you’re just cutting carbs. Low-carb flu can include any of the following: You feel fuzzy and foggy, like your brain just isn’t working right. You might have a pounding or throbbing headache. You’re exhausted, cranky, and irritable for no reason. Going to the gym feels like an insurmountable challenge. If you do make it, your performance is completely down the drain. You’re ravenously hungry, tearing into everything in sight. You’re craving anything with carbs – bagels, pasta, pizza, sandwiches, mashed potatoes, candy… So what gives? Isn’t Paleo supposed to make you feel better, not worse? Yes it is – and yes it will, eventually. But for some people, there’s an initial period of adaptation while your body switches tracks. Here’s how it works: At any given time, your body can be burning either fat or carbohydrates for energy, but given a choice, it’ll start with carbs. If you eat a mixed meal (say, a potato with butter), you’ll burn the carbs first, and then start working on the fat. Metabolic flexibility is the ability to switch back and forth between carbs and fat for energy without a problem. This is how healthy humans are set up. If you eat a potato with butter, get up, and go along with your day, you’re metabolically flexible. First you burn through the carbohydrates in the potato; then you burn through t Continue reading >>
Keto Flu: Symptoms And Remedies
As a health conscious and fitness enthusiast, you might be interested in Ketogenic diet aka Keto diet. Keto is very effective to reduce the extra fats in your body. But leaving the lifelong habit of having carbohydrate on a daily basis can have some initial disturbance. You might be feeling nausea, irritation or maybe mental blurriness on the first few days of the Keto diet. Some think of it similar to leaving a drug addiction! Don’t worry, these unwanted symptoms will go away in no time! So, What is this Keto Flu Actually? As you start avoiding the usual rich in carbohydrate food habit, your body thinks that there is a problem. It will rebel at first and cause flu-like symptoms. This particular situation is termed “Keto flu”. Our body is very receptive and soon will fill new source of energy, in our case find it from the fats. The body will start to burn the fats and work like a fat-burning machine. The symptoms last for about 2-5 days. In some cases, people face these symptoms for up to 15 days. Normally the flu will visit you between day 3 and day 7, and leave between day 5 and day 15. Some people experience the flu while others don’t. It depends on how carb-dependent you were before starting the keto diet. The more carbs your body used to consume, the worse the symptoms. The Symptoms of Keto Flu The symptoms are pretty common; almost like the common flu. Maybe your symptoms are like: Fatigue or constant feeling of weakness Dizziness or headaches Extreme cravings for carbohydrates i.e. sugar Irritation Diarrhea Mental fogginess or blurry focus Nausea Sleep deprivation So, if you facing these situations after starting the Keto diet, you might be having normal Keto flu. Here are simple treatments for this: The Cure: How to Get Relieved from Keto Flu? As we have Continue reading >>
Trying The Keto Diet And Feeling Sick
Some women have been trying Keto frantically before the holidays. Many want to drop some weight so they can afford a few days of the additional holiday carbs and some are planning to do a strict Keto Diet even after the holidays. Well ladies, it is time to learn a bit or two about keto so you do not crash and burn when you do it. Many women are emailing me already saying, “I am trying to do the Keto diet and feeling sick. Why is this?” or “I can’t stay Keto as I am feeling so ill.” Well my friends, you have made a drastic change in lowering your carbs and upping your “hopefully” beneficial healthy fats and your body is essentially going through a big change; and I mean a BIG change especially if you have been living a high carb diet. Keep in mind even if you have not been eating candy bars or lots of fruit, those nibbles of snacks throughout the day, bread here and there or those “few” French fries will keep the blood sugar elevated. If you are a mom or busy executive on the run, those quick snacks to keep going just add up! You also may be finally realizing just how many carbs you have been eating at this crucial point in the switching over, especially if you are reading labels or using a carb or keto calculator. Let’s dive in and talk the talk. By the way, if you love protein ideas you can find oodles of Paleo, low carb, keto approved friendly recipes throughout my recipe pages. Just choose your category and have fun. With lowering carbs drastically or going keto you may experience or be experiencing some nausea, headaches or irritability or feel like a cold is coming on with some sniffles or a cough. This is not all that uncommon and it will pass. This is definitely not the time to give in. If you did not read up on keto or this “keto game”, y Continue reading >>