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Can Ketosis Cause Nausea

My Six-week Keto Diet Experiment

My Six-week Keto Diet Experiment

When Ros Lawrence first heard of a diet that allowed her to eat foods she normally denied herself, especially peanut butter, she immediately decided to give it a go. What would you say if I told you there's a diet where you can eat all the food you normally deny yourself, stop counting tedious calories, shift some weight, gain extra muscle and get an energy boost too? If you're anything like me you'd be asking 'where do I sign up?'! So when I heard about the ketogenic diet from a colleague I was immediately intrigued. This simply sounded too good to be true. Could I really eat fat and get lean? Enjoy peanut butter treats and squeeze into my skinny jeans? Never one to shy away from a challenge, I decided to see for myself, and so began my six-week experiment with the ketogenic diet… What is a ketogenic diet? In its simplest form, this is an extremely low-carb, high-fat diet. It's based on the principle that by lowering your carb intake your body is pushed into a metabolic state known as ketosis (pronounced key -tow -sis), where it switches from burning carbs as its primary energy source to burning fat. To be more precise, it uses ketone bodies or ketones from the breakdown of fatty acids in the liver – hence the name, ketosis. Now that fatty fuel can come from a meal you've just eaten or from the stores of fat on your body (aka, the evil muffin top). Ketosis is a metabolic process that the body initiates to help us survive when our food intake is low. Typically our bodies run on glucose derived from the breakdown of carbs – this is because glucose is the easiest molecule for the body to convert and use as energy, so it will be chosen over any other energy source. But when your body doesn't have enough carbs for your energy needs it will switch to ketosis to keep yo Continue reading >>

The Dreaded Keto Flu

The Dreaded Keto Flu

For all the excellent benefits of the ketogenic lifestyle, getting there can be a physically rough road. The primary reason for this is what is known as the “keto flu”. Almost everyone who has changed their life to the healthy ketogenic lifestyle has had to deal with the keto flu, and some have had a worse deal than others. Background The keto flu is the common name for the induction phase of ketogenesis. That means it’s the period of time when your body is getting used to the changes you have made to what you eat. When you change what you eat, you change everything about how your body operates and functions. Inside your gut (where close to 70% of your immune system lives) are billions of bacteria, and they are all battling for dominance. If your diet consists of highly refined carbs, the types of bacteria that thrive in your gut (e. coli, h. pylori, candida a, etc.) will be inflammatory and detrimental to your immune system. By changing your diet to be high in fat, those same bacteria die off rapidly, because they don’t have their preferred energy source. This massive bacteria death has consequences. These consequences are typically: Diarrhea Headaches Nausea Lack of mental focus and clarity Fatigue In short: You feel like you have the flu. That’s because, in a way, you do. Your immune system is taking a beating when you make the change, because it has grown accustomed to the way things have been. But once you get through the induction phase, and you start to feel better, your immune system will be several times stronger and more efficient. That’s one of the reason that Ketovangelists don’t get sick (and when they do, it’s not nearly as bad as it could have been). Changing Fuel Sources The best way to think about what you’re doing to your body is to i Continue reading >>

Keto Flu 101: Everything You Need To Know

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 >>

What Is Keto Flu & How To Help!

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 >>

Trying The Keto Diet And Feeling Sick

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 >>

8 Ways To Blast Through Low-carb Flu And Dive Into Ketosis

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 >>

Keto Flu: Symptoms And Relief

Keto Flu: Symptoms And Relief

Many people (not everyone!) who start a low carb diet experience what’s called the “keto flu” or the “induction flu” in the first few days while the body is adapting to burning ketones instead of glucose. What is keto flu? The basic symptoms are: headaches nausea upset stomach Lack of mental clarity (brain fog) sleepiness fatigue It’s called the “keto flu” for a reason: you feel sick. I’ve gone through it, and it wasn’t a pleasant experience. Fortunately, it only lasted four days (2 of them were pretty bad) but then suddenly I woke up feeling much better, less hungry and my energy level was high and consistent throughout the day! While at one point (or three or four) I thought to myself: “what the serious F am I doing? I’m going to die!” but I plowed through it, and when it was over I didn’t regret a thing because what I gained mentally and physically was 100% worth it. Keto and autoimmune disorders I have an autoimmune disease called Ankylosing Spondylitis, and Fibromyalgia to top it off. So, I’m no stranger to brain fog and fatigue, but the fatigue and brain fog that comes with keto flu is a little different, and feel much more like having the regular flu. How long will the keto flu last? It depends. Some people don’t experience any symptoms at all, but some suffer anywhere from a day to a week. In rare cases up to 15 days. Everybody’s bodies are different, and some people handle switching over better than others. You might consider starting keto on the weekend or sometime when you’re able to get good rest deal with the symptoms. For those of you that are going through the keto flu, don’t give up! I know you feel like it’s never going to get better but stick with it and you´ll be so happy you did! I’m telling you, waking up r Continue reading >>

What Is Keto Flu ?

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 Symptoms, Low Carb Headache And Fatigue In Ketosis

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 >>

First Week: Top 3 Keto Conundrums

First Week: Top 3 Keto Conundrums

The low carb lifestyle is known to sculpt some serious fat off your body. Many followers of the keto diet experience rapid weight loss, low hunger levels, and good energy levels. Since you cut out most of the high sugar foods, controlling your calories becomes a breeze. Sounds like an easy plan to success, right? Those who joined the ketogenic army can attest that the early weight loss comes with a toll. The first week of low carb living can be daunting, both mentally and physically. As your brain and body are adapting to a life without glucose, you may become outright miserable. Don’t go shoving cake down your neck just yet – the misery passes. To have an idea what you’ll go through, check out these common side effects that most go through when switching to a keto diet. Usually they only last for the first few days to a week, but preparing yourself for what might come will always help. Mental and Physical Fogginess The first major sign – coming 2 or 3 days into your ketogenic transition – will be the fogginess. You’re brain likes to take it easy and it if had a choice, would run on only glucose. As your body is switching from glucose to ketones as its main source of energy, your body will continue to burn the last stores of glycogen. This results in a foggy haze that might make it hard to concentrate. You might find yourself staring into space or feeling lethargic, but have no fear – it will pass. Headaches might pound at your door, nausea can pit in your stomach, muscle cramps can ruin your day and irritability can spark arguments, but knowing this can help you plan. Switch your diet in the middle of the week, so you will have the weekend to fully rest and recover from your transition. What we suggest is to go super low carb for the first week, which mea Continue reading >>

Ketosis Symptoms & Low Carb Flu Explained

Ketosis Symptoms & Low Carb Flu Explained

What does Ketosis mean exactly, and what are Ketosis symptoms? There are a lot of questions about the Low Carb Flu, also known as “Induction Flu” (based on the Atkins Induction Phase). If you’ve just started eating low carb and you feel miserable, you’re experiencing the low carb flu. Ketosis symptoms include: Headaches, bad breath or a metallic taste in your mouth, irritability (like PMS on steroids! lol), leg cramps, insomnia, nausea, etc. It basically feels like you’ve been hit with a nasty flu. Symptoms vary from person to person. The good news is, it means you’re doing it right! The even better news is… it only lasts a few days. What Is Ketosis? It is a state in which your body burns fat for energy instead of carbs/sugar. A keto state means you are fueling your body on healthy fats instead of carbohydrates. So that saying that “You need carbs for energy!” is untrue. But you DO need either carbohydrates OR healthy fats for energy, which is why you can’t (or shouldn’t) eat “low carb, low fat”. See Low Carb, High Fat Diet Explained Your body and your brain actually operate much better on healthy fats. A ketogenic diet is known to reduce seizures, lower blood pressure and cholesterol, control diabetes and chronic pain issues (fibromyalgia, arthritis, etc) and remedy many other common health issues. The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fuelling brain function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pas Continue reading >>

Quick Guide To Keto-flu Remedies

Quick Guide To Keto-flu Remedies

Hi Everybody, Together with out talented designer Ola, we created yet another infographic for you. It explains what keto-flu is, who may experience it and how to lessen the common symptoms like headaches or muscle cramps. I've had keto-flu myself so I know how bad it can make you feel. Once you give up most carbs, make sure you include foods like avocados (potassium), nuts (magnesium), bone broth or sauerkraut (sodium) in your diet. If you want to learn more, have a look at my post here: "Keto-flu" and Sufficient Intake of Electrolytes Please, feel free to pin it and share it with your friends. You can find the Carbs vs Fat infographic here. Have any comments? Let us know! :-) Do you like this post? Share it with your friends! I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight. That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food. Continue reading >>

What Is The Keto Flu Or Low Carb Flu And What To Do About It?

What Is The Keto Flu Or Low Carb Flu And What To Do About It?

Keto flu symptoms, mitigation and getting over excess carbohydrates Any major dietary or lifestyle change has the potential to cause discomfort or lets face it, even mess you up for a bit. This is sometimes referred to as a ‘flu’. It’s the most common time during which people will quit their dietary or lifestyle shift as many simply feel they are unable to function without significant carbohydrates and snacking throughout day. Here we’ll discuss the major downside to starting a ketogenic diet or a low carb one, and how to minimize the discomfort often accompanying this adaptation period. Like most people you’ve probably spent 20 – 60 years feeding your body a significant amount of carbohydrates and much of them from poorly chosen overly processed sources. Your cells, organs, central nervous system and brain have all adapted to it through hormonal and metabolic responses normally running in the background. Switching fuel sources, like eating less carbs and more fat, is likely to throw your body and brain for a loop. To be clear, the “keto flu” label is a bit of a misnomer. It’s more akin to carbohydrate withdrawal symptoms resulting from a shifting hormonal states and imbalanced electrolyte adjustments that are along for the ride. Regardless, this buzz term is in the general consciousness now so we might as well keep using it for now. Before diving into the details, keep in mind that the following four books should teach you nearly everything you need to know about low carb and ketogenic diets, including how to handle the keto flu. The rest of the relevant science is dispersed amongst hundreds if not thousands of papers only a search away on PubMed. If you want to ask questions about it or be part of our community please visit Ask BreakNutrition. Sympto Continue reading >>

How To Get Rid Of Keto Flu

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 >>

Ketosis Signs & Appetite

Ketosis Signs & Appetite

Ketosis is a metabolic condition in which the body begins breaking down fats, thus releasing carbon fragments known as ketones from the liver. The liver produces ketones as a byproduct of breaking down fatty acids. When your body is in a state of ketosis, your appetite is typically reduced. For this reason, some diets -- such as a low-carbohydrate diet -- aim to trigger a state of ketosis in your body. If too many ketones are released, however, this can have harmful consequences. Video of the Day Having diabetes, not eating or eating a low carbohydrate diet can induce ketosis. This is because ketosis occurs when your body does not have or is not able to use glycogen, which is the body’s stored form of carbohydrate. Because your body does not have glycogen, it switches to its next option: burning fat. This fat releases ketones in the body, inducing a state of ketosis. Because ketones are sweet by nature, one sign of ketosis is fruity-smelling breath. Nausea, fatigue and water and muscle loss are other symptoms. Another sign is an initial boost in appetite, followed by a loss of appetite. This is because when ketosis is induced, this signals the body that it is in a state of starvation. The liver and stomach send signals to the brain that it is starving, and keeps you from feeling satiated. However, over time the body becomes accustomed to its fat burning mode and adapts. Your hunger is then reduced after about a two- to four-week time period. If you are trying to lose weight, inducing a state of ketosis and reducing your appetite can be beneficial. This is because ketosis does not completely reduce your appetite, but instead helps to reduce your cravings for food that can sometimes lead you to overeat. The heart, brain and other muscle tissues “prefer” to burn keto Continue reading >>

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