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Constant Diarrhea On Keto

The Side Effects Of A Low Carb Diet

The Side Effects Of A Low Carb Diet

Who should go on a low-carb diet? Low-carbohydrate diets — like the ketogenic diet — are effective for weight loss and improving health. They are also especially helpful for anyone who: Is overweight or obese Is sedentary Has epilepsy Has polycystic ovarian syndrome (PCOS), fibroids or endometriosis Is diagnosed with type 1 or type 2 diabetes Has a neurodegenerative disease such as Alzheimer’s or Parkinson’s Has certain forms of cancer Has cardiovascular disease A typical low-carb diet limits the daily intake of carbohydrates to between 60 and 130 grams, while a ketogenic diet tends to stay below 30 grams of carbohydrates. This is done by excluding or limiting most grains, legumes, fruits, bread, sweets, pasta and starchy vegetables from the diet and replacing them with added fats, meat, poultry, fish, eggs, non-starchy vegetables, nuts, and seeds. When we eat in this way, our bodies begin to change dramatically — especially for those who habitually eat plenty of carbohydrates with each meal. Not all of these changes, however, are going to be positive. When carbohydrates are restricted, it is stressful for the body because it must find another way to fuel itself. This can cause side effects, like nausea and headaches, that is commonly called the “keto flu”. The lack of carbohydrates will also lead to fluid and mineral loss and hormonal changes that can cause health issues if not addressed. The Most Common Side Effects The most common side effects that are experienced when restricting carbohydrates are: Headache Bad breath Weakness Fatigue Constipation or diarrhea It is important, however, to consider how common these symptoms actually are. In studies that put obese patients on a ketogenic diet for 6 months or longer (up to two years), no side effects or co Continue reading >>

Is Being In Ketosis Safe And What Are The Potential Side Effects

Is Being In Ketosis Safe And What Are The Potential Side Effects

Sign up for updates to receive one week FREE of my low carb and gluten free meal plans: CHECK OUT SOME OF MY OTHER FAVORITE LOW CARB KETO RESOURCES: Is being in ketosis safe? 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. An Overview of Ketosis 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.” Bottom Line: In ketosis, parts of the body and brain use ketones for fuel instead o 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 >>

Low-carb Diet And Diarrhea

Low-carb Diet And Diarrhea

Making a major change in your diet in an effort to lose weight or improve your health takes dedication and hard work. But learning the ins and outs of a new diet isn’t always the most challenging aspect of committing yourself to a different eating regimen. Sometimes, a change in diet can come with unwanted -- often gastrointestinal -- side effects. Experiencing persistent diarrhea after switching to a low-carb diet may just be temporary, or it may mean that you need to make some adjustments. Video of the Day Your body is used to the diet you’ve been feeding it, so a significant change in dietary composition can result in digestive distress. This isn’t necessarily linked to the type of change you’ve made – substantially boosting your fiber intake, going low-fat or shifting to a very-high-protein diet can all have the same kind of effect. Gastrointestinal symptoms include excess gas, abdominal discomfort, constipation and diarrhea. If your diarrhea is related to a major change in diet, it should gradually disappear as your body adjusts. Change-induced symptoms typically last anywhere from several days to a couple of weeks, depending on how readily your body adapts. Temporary Fat Malabsorption Because most low-carb diets strictly limit carbohydrates, a higher proportion of calories must come from fat and protein. Fat typically accounts for roughly 45 to 65 percent of calories in a low-carb diet. If your previous diet was relatively low in fat -- maybe the generally recommended 20 to 35 percent of calories -- your body probably hasn’t ever had to process a consistently high-fat diet. When your pancreas isn't producing enough fat-digesting enzymes to keep up with demand, improperly digested fat can cause diarrhea. Unless you have an underlying health problem, how Continue reading >>

Low Carb Dieting Tips

Low Carb Dieting Tips

Discuss this article! Low Carbing and Intestinal Health By Doreen Constipation Diarrhea Irritable Bowel (IBS) Constipation and diarrhea happen to everybody at one time or another. Changes in the diet and eating habits, food choices, stress, illness, medications .. these all affect the digestive process. Some low carbers experience diarrhea in the early days of Induction, as their bodies get rid of excess carbohydrates, and ketone production begins. Then constipation becomes a problem, not because of low carbing per se, but from lack of fiber. Whole grains, legumes and fruits, are the usual sources of dietary fiber, but of course these foods are restricted during the early phases of a controlled-carb program. Some general suggestions for overall bowel health and regularity include eat a variety of foods, including low carb high-fiber vegetables, leafy greens and salads drink lots of water get regular exercise CONSTIPATION It's been said some folks take a week or more for the "first" movement, after switching to low carb. If your previous diet was full of highly processed and refined sugary starch carbs, changing to eating more meats and low-starch vegetables will take a bit of adjustment. Once you do "go", things will return to a regular pattern. The constipation problem may be from a combination of things. Definitely more fiber from vegetables and whole fruits, if allowed, and/or a fiber suppelement such as psyllium or ground fresh flax seeds will be helpful. Also, drink more WATER. Chronic constipation can be a symptom of low thyroid. Whether or not there's adequate fiber and bulk in the diet, this can cause slowed metabolism and a sluggish bowel. What happens then is that water gets reabsorbed from the colon, and things become, um .. hard as a rock. Check with your he Continue reading >>

Common Ketosis Side Effects And Treatments

Common Ketosis Side Effects And Treatments

There are many awesome benefits with come with adopting a low-carb ketogenic diet, such as weight loss, decreased cravings, and even possibly reduce diseases risks. That being said, it’s also good to talk about possible ketosis side effects so you know fully what to expect as you start this new health journey. Not everyone experiences side effects when starting a ketogenic diet, and thankfully, those who do don’t usually experience them for very long. It varies with the individual, but just to make sure all your bases are covered, we’re going to breaking down each possible side effect and go over ways to manage and alleviate them if needed. KETOSIS SIDE EFFECT 1 – Frequent Urination As your body burns through the stored glucose in your liver and muscles within the first day or two of starting a ketogenic diet, you’ll be releasing a lot of water in the process. Plus, your kidneys will start excreting excess sodium as the levels of your circulating insulin drop. Basically, you might notice yourself needing to pee more often throughout the day. But no worries; this side effect of ketosis takes care of itself once your body adjusts and is no longer burning through the extra glycogen. KETOSIS SIDE EFFECT 2 – Dizziness and Drowsiness As the body is getting rid of this excess water, it will also be eliminating minerals like potassium, magnesium, and sodium too. This can make you feel dizzy, lightheaded, and fatigued. Thankfully, this is also very avoidable; all it takes is a little preparation beforehand. Focus on eating foods that are rich in potassium, such as: Leafy greens (aim for at least two cups each day!) Broccoli Dairy Meat, poultry, and fish Avocados Add salt to your foods or use salty broth when cooking too. You can also dissolve about a teaspoon of regu Continue reading >>

Ketogenic Diet : The Best Way Ever To Get Ripped!

Ketogenic Diet : The Best Way Ever To Get Ripped!

The Ketogenic diet pretty much goes against everything you've been told about dieting I'm extremely surprised by the results and how amazing I feel... I dropped 12 pounds in 6 weeks and lost about 3% body-fat (21% to 18%) and gained strength at the gym. All the bloating I used to have when clean eating went away, I have more energy and my hunger went down so much that I sometimes force myself to reach my 1500 calories per day. So even if it was hard getting into it at first, I though some of you would like to know about it! What is the Ketogenic Diet? Keto is a very low-carbohydrates, high-fat, adequate protein diet. The Ketogenic diet is almost 100 yeard old, it was use as a treatment for the epileptic patients in the 1920 and 1930s: How does the Ketogenic Diet work? When you drastically limit your carbohydrates intake, your body can longer rely on it as its main source of energy, fat will become your new main source of energy which also includes your body fat. When using fat as energy, your body will first break it into Ketones. When your Ketones level is higher than normal (meaning you're burning fat), you are in a state of Ketosis. 1. The Ketogenic Diet helps you lose body-fat, bad cholesterol and preservers your lean body mass! If you want to lose fat, this is the best way to do so. The reason for this is that when you're on a normal glycolytic metabolism, fat is considered as a backup fuel by your body and is only used as a last resort. On a "default metabolic state", if your body needs energy it will : First look for glucose in your blood-stream; If no glucose is found it will try to convert the glycogen in your liver into glucose; If no glycogen is found, it will break down MUSCLES and fat (fat being the very last option). Under Ketosis, fat is the first option! Continue reading >>

On Keto Flu And Electrolyte Imbalances

On Keto Flu And Electrolyte Imbalances

During the induction phase of a Ketogenic Diet, or even a Low-carb, Paleo Diet, some people may experience “flu” like symptoms (tiredness, lethargy, shortness of breath, even arrhythmia) that often makes one believe that what they are doing is not right for their bodies. This “flu” is a manifestation of both mental and physical dependence on carbohydrates as the body is essentially going through a phase where it has to learn (or better said, re-learn) to use fats as fuel. Tiredness and Lethargy Most people who do a Ketogenic or Paleo Diet, initially end up cutting a lot of processed food. and when one cuts processed food, one also cuts a lot of sodium intake. Contrary to what we have been led to believe, sodium is not exactly bad for us, and we actually need to supplement with, as most animals do naturally. To learn more about why current sodium guidelines are wrong, I suggest you read “The Salt Fix”, the new book by James DiNicolantonio, cardiovascular research scientist and doctor of pharmacy who overturns conventional thinking about salt and explores instead the little-understood importance of it, the health dangers of having too little, and how salt can actually help you improve sports performance, crush sugar cravings, and stave off common chronic illnesses. When one cuts back on carbohydrates, one does not experience blood sugar spikes every time one eats and digests food, because well, one is hardly eating any sugar (all carbohydrates end up as sugars in the body). As a result, the body does not need to elevate circulating insulin levels to keep blood sugar at normal levels. Under “normal” conditions, the kidneys tend to store and reuse a lot of sodium. When your insulin levels are very low and stable, the kidneys through various hormonal mechanis Continue reading >>

Low Carb Diet Side Effects

Low Carb Diet Side Effects

Low carb diet side effects are manageable if you understand why they happen and how to minimize them. Understanding your physical reactions will help you avoid the worst of the symptoms, and keep you from quitting before you get out of the chute, so to speak. After several weeks, these side effects will subside as you become "keto-adapted" and able to burn fat instead of glucose for fuel. The list below includes the most common low carb diet side effects, and I've included tips on how to handle them. The only caveat is that you have no contraindicated health conditions. I have detailed here who should NOT follow a ketogenic diet. Frequent Urination After the first day or so, you'll notice that you are in the bathroom urinating more often. Your body is burning up the extra glycogen (stored glucose) in your liver and muscles. Breaking down glycogen releases a lot of water. As your carb intake and glycogen stores drop, your kidneys will start dumping this excess water. In addition, as your circulating insulin levels drop, your kidneys start excreting excess sodium, which will also cause more frequent urination. (see this reference). Fatigue and Dizziness As you start dumping water, you'll lose minerals such as salt, potassium and magnesium as well. Having lower levels of these minerals will make you very, very tired, lightheaded or dizzy, give you muscle cramps, and headaches. You may also experience skin itchiness. Fatigue and dizziness are the most common of the low carb diet side effects, and they can be avoided for the most part by making sure you stay ahead of mineral loss. You can counteract mineral losses by eating more salt or sipping salty broth throughout the day, and eating potassium rich foods. (Dairy foods, green leafy vegetables and avocados are high in potas Continue reading >>

Troubleshoot Diarrhea On A Low Carb, Keto Diet

Troubleshoot Diarrhea On A Low Carb, Keto Diet

When transitioning into a low carb, keto diet, there are some funky things that happen with your digestive tract. As always, the preliminary stages are a time to adjust to your new way of eating. Usually, with a dramatic increase in fat and reduction in carbs, most people will experience a period of loose bowels or diarrhea, which is normal. There are claims that this effect is candida die-off, but I’ve yet to find literature in which that is verified. These symptoms last just a couple of days. For others, this period is lengthened and it can be a little trickier. If you are experiencing diarrhea, you could try the following: 1. Drink more water Many people don’t realize that when you start a low carb, keto diet that your body is flushing water much more rapidly than you have before. When this happens, it’s extremely easy to be dehydrated. Make sure you are drinking enough water to stay hydrated. You will notice that you will go to the bathroom a lot more frequently, but this is also an adjustment period. After a week or so, your body will be used to the increase in water intake and will level off. 2. Consume more electrolytes This goes along with the previous statement. When water is flushed from the body, electrolytes are also excreted through the urine. If the electrolytes aren’t replaced, you could very easily become dehydrated and develop diarrhea, among other things. Some good ways to replenish these electrolytes is to eat avocado, consume salty bone broth daily and if that isn’t cutting it, try taking Lite Salt with your food (this can replace your regular table salt). Drinking bone broth will also contain collagen which could help bulk up stools and aid in the gut-healing process. 3. Add probiotics and fermented foods Probiotics are excellent for bulki Continue reading >>

Keto Talk (episode 84): High-fat Diet & Increased Inflammation, Prolonged Diarrhea On Keto, Constant Hunger, Moderate Vs. Higher Protein For Seniors, How Fat Cells Work

Keto Talk (episode 84): High-fat Diet & Increased Inflammation, Prolonged Diarrhea On Keto, Constant Hunger, Moderate Vs. Higher Protein For Seniors, How Fat Cells Work

BECOME A NUTRITIONAL THERAPY PRACTITIONER NOTICE OF DISCLOSURE: Paid sponsorship If you are interested in the low-carb, moderate protein, high-fat, ketogenic diet, then this is the podcast for you. We zero in exclusively on all the questions people have about how being in a state of nutritional ketosis and the effects it has on your health. There are a lot of myths about keto floating around out there and our two amazing cohosts are shooting them down one at a time. Keto Talk is cohosted by 10-year veteran health podcaster and international bestselling author Jimmy Moore from “Livin’ La Vida Low-Carb” and Pittsburgh, PA functional medicine practitioner Dr. Will Cole from DrWillCole.com who thoroughly share from their wealth of experience on the ketogenic lifestyle each and every Thursday. We love hearing from our fabulous Ketonian listeners with new questions–send an email to Jimmy at [email protected] And if you’re not already subscribed to the podcast on iTunes and listened to the past episodes, then you can do that and leave a review HERE. Listen in today as Jimmy and Will get to the heart of your low-carb, high-fat, ketogenic questions in Episode 84. *****SPECIAL THANKS to Stephen, Jeffrey, Janet, Stephanie (Jimmy and Dr Cole, THANK YOU for your passion for sharing health and especially for being SCIENTIFICALLY centered! I am the founder of a military health and Fitness company called Fire Team Whiskey and two of our eating plans are Keto based, and I have Keto based bars and shakes we plan to produce in the next year. I am passionate about bringing the keto lifestyle to the United Stated Military and tackling our military’s fitness and health epidemic. I NEVER miss an episode and I love the addition of Dr Cole to the show. I am sure you have 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 >>

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 >>

How To Stop Diarrhoea In Adults And Children

How To Stop Diarrhoea In Adults And Children

How to stop diarrhoea without antibiotics It must have happened many times that after a meal you feel stomach pain, accompanied by unpleasant cramps of variable intensity, and while you should immediately run to the bathroom, where you realize that you have diarrhoea. Frequent, watery and slimy stool occurs most often after a meal, and as much of time you spend in the toilet, you get the impression that your intestines are never really empty. Fortunately there is a solution! In our article, learn how to stop diarrhea without the use of antibiotics - the natural way, and what diet for diarrhea is recommended, and we have prepared the proposals for a seven-day diet, whose menus you should strictly adhere to in order to permanently solve the digestion problems. How is diarrhea in adults dangerous? Acute diarrhea in adults usually passes quickly and does not cause concern, and the causes may be different - a stomach virus, a bacterial infection, indigestible fibre, medications or foods that you simply cannot eat, but you eat often. The summer is a period when abdominal infections intensify, food poisoning is more common, and thus the occurrence of diarrhea is more common. It should be borne in mind that diarrhea in children and adults is not a disease, but a symptom of a health problem, but you should be concerned if the acute form develops into the more serious chronic, lasting for weeks, even months, and could definitely impair your health in the long run. What are the most common causes of diarrhea? When it comes to diarrhea in adults, alcohol and caffeine are known as one of the main causes, since it encourages discharge of fluid from the body. Oily foods also forget, butter, ice cream, milk and cheese. On the other hand, yogurt can be consumed in moderation, but only w Continue reading >>

The Ketogenic Diet Part Two: Troubleshooting

The Ketogenic Diet Part Two: Troubleshooting

Since writing about the ketogenic diet, I received a slew of inquiries on the “how-to’s,” and the process of keto-adaptation. I have also received emails from some who are having a hard time breaking into ketosis. There are numerous factors involved in the adaptation process and properly following the diet for success; however, I believe more research is needed to learn why some people become efficient fat burning machines and others struggle to keto-adapt and lose fat. I have learned a lot working with so many weight loss resistant individuals, and will attempt to bring more clarity to some of these difficult questions. Since each of our bodies is different, the diet needs to be fine-tuned to gain the greatest benefits, but there are conditions like perimenopause, hypothyroidism, and neurotoxicity that I have found will keep someone from adapting to an efficient fat burner. The complex topic remains an ongoing subject of interest for me and many of my clients, and following are some common questions I’ve been asked, as well as strategies I developed to help those who struggle to break through into fat burning machines. Some people confuse being in nutritional ketosis (NK) with diabetic ketoacidosis (DKA), which is very different. DKA is a serious condition affecting people with diabetes (mostly type 1), and occurs due to a massive shortage of insulin in the body that forces the body to burn fatty acids for energy and gives off a massive amount of the byproduct from the fat burning (ketones > than 10). The lack of insulin also leads to an increased release of glucose by the liver and dangerously high blood sugar levels, and can result in death. Conversely, NK is safe, produces normal levels of blood ketones from fat burning (.5 to 5), and can provide outstanding Continue reading >>

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