Scientists Believe A Low-carb, Low-fat Diet Can Help Your Splitting Migraines
Migraines are a painful and widespread problem. They afflict an estimated 1 billion people worldwide, including about 38 million in the US alone. There are all sorts of purported remedies for them, but a team of scientists in Italy has identified what it believes could be a simple way to avoid the debilitating headaches. The answer? A diet low in carbohydrates. The scientists believe avoiding carbs allows your brain to work more efficiently and reduces migraine-causing inflammation. The team, led by Cherubino Di Lorenzo of Sapienza University of Rome, looked specifically at the effects of a “very-low-calorie ketogenic diet.” The typical ketogenic diet, which is high in fat and low in carbohydrates, was first introduced in 1921 as a way to treat drug-resistant epilepsy. The low-calorie version, however, is low in both fat and carbohydrates. The team first had the idea to study the diet’s effect on migraines after being alerted to the case of twin sisters who found their frequent migraines disappeared after they started on a ketogenic diet for weight loss. They decided to examine its effects by studying two groups of overweight, female migraine sufferers who were seeing a dietician to aid with weight loss. One group was put on a very-low-calorie ketogenic diet for one month, and then switched to a standard low-calorie diet. The other group did the full six months entirely on a standard low-calorie diet. The scientists found that members of the first group saw their headaches “significantly reduced after the first month of diet,” but as they transitioned to the standard diet, their headaches worsened (though they remained improved from the initial baseline). The other group only started seeing significant decreases in the number of days with headaches after the t Continue reading >>
Headaches From Ketosis?
I have been full Paleo for about 9 months and recently diagnosed with Hashimoto's. So, in response to that diagnosis, I took out all nightshades, eggs, nuts,..etc. I decided to eat only meat products and one (or two) cooked squashes each day. But, after a couple weeks on that diet, I learned I would be best off to eliminate everything except meat/fat products for a few weeks. Low in behold, I came down with a headache after two days with practically zero carbs. Today, I ate my regular breakfast of meat, still sporting a headache and decided to eat 3.25 oz. beef jerky at (11 am) that contained about 18 grams of sugar and it cut the headache immediately. Unfortunately, around 2 pm I had terrible diarrhea likely from the jerky - so I won't eat that again. Aside from the jerky diarrhea, do you think I messed up ketosis by eating that amount of sugar? And, will eating 20 grams carbohydrate from cooked squash hinder healing of my gut/Hashimotos? Do you think it is worth while to go about healing with this meat diet/ketosis for a few weeks in a fashion of a couple days all meat and one day with a bit of carbs from one cooked squash? Or, should I deal with the headaches in hopes my body will adjust to ketosis and they will go away? For more Paleo hacks: Continue reading >>
Symptoms Of Ketosis:
If you are considering the ketogenic diet or have already started down this carb-free road, you may wonder what you can expect. Here’s the thing. Ketosis looks different for everyone, but I will share many of the most common symptoms with you today. If something other than what’s listed here is happening to you, just do a quick Google search for that symptom and keto. You should be able to find what you’re looking for! The Early Signs: The early signs of ketosis vary from person to person. The biggest impact on how quickly you notice the symptoms of ketosis will have a lot to do with how you ate before you started the diet. If your diet was very high carb, you might get hit pretty quickly and furiously with what we like to call the “Keto Flu.” This can last anywhere from 3 days to a week or more. Once your body has adapted to burning ketones for energy instead of glucose, you’ll be golden so don’t give up! Here’s what you can expect within the first 2-3 days of starting the Ketogenic Diet: Fatigue & Weakness (lack of concentration) Headaches Metallic taste or sweet taste in your mouth (I experienced this, and it tasted like blood in my mouth) Lightheaded / Dizzy upon standing Heightened Thirst Hunger / Sweet or Carb Cravings Dry Mouth possibly paired with “Keto Breath.” Stomach Discomfort / Mild Nausea / Cramping Trouble Sleeping or Staying Asleep (early waking) Water weight loss (perhaps an excessive loss of weight within the first two weeks) Frequent Urination Allergies or cold like symptoms may flair up For the ladies: Period issues: You may experience a longer, shorter, earlier, later period because of Keto. Seriously it causes all of that. Each woman is different, and I have experienced every one of those issues with my period since starting ket 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 >>
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 >>
Ketogenic Diets And Migraines: What You Need To Know
The links between diet and migraine are well established. Most migraineurs recognize certain foods that either trigger an attack or make an episode worse. Avoiding personal food triggers soon becomes a lifestyle choice that’s vital in managing the condition. Research into diet and the ways in which what we eat affects our bodies is constantly evolving, with new or alternative ideas appearing all the time. The ketogenic diet, while not new, has been found to have a beneficial effect for some migraine patients, and research into how this diet works provides interesting links to migraine causes that may encourage sufferers to experiment. How Does a Keto Diet Work for Migraines? At its most basic level, a ketogenic diet is one that stimulates the liver to produce ketones. But what does that mean? Ketones are produced when the body burns fat for energy instead of carbohydrates (glucose). A ketogenic diet is very low in carbohydrates, and has several alternative names including the low-carb diet or a low carb high fat (LCHF) diet. DOWNLOAD OUR FREE MIGRAINE DIARY TODAY! » In a normal regular diet, one that contains a high amount of carbohydrate, the body uses glucose as the main form of energy. Being the easiest molecule to convert into energy, the body chooses glucose over other energy sources, producing insulin to process the glucose and carry it around the body. When glucose is used as the main energy source, other fats are not needed so the body stores them. The most common reason for adopting a ketogenic diet is to lose weight, since when we drastically lower our carbohydrate intake we put the body into a state of ketosis. This is a natural physical defense to protect against starvation when food intake is very low. Deliberately introducing this particular metabolic s Continue reading >>
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 >>
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 >>
Keto Headache Guide
Try 5 keto headache remedies proven to work within 30 minutes. Learn why a keto headache happens on a low carb diet and find out how long yours will last. See how to prevent a keto headache from recurring in the future. Keto Headache Cures If you need immediate keto headache relief, here are five different proven remedies you can use to cure it within 30 minutes. This works just as well if you have a keto headache first day in versus a keto headache two weeks in. 1. Drink warm water with half teaspoon of table salt. You might want to try the simplest solution first. Add half a teaspoon of table salt to a 24 ounce glass of warm water (3 cups) and drink it. This should cure your headache within 20-30 minutes if it’s being caused dehydration or sodium deficit. I have tried this drink both cold and warm. When the water is cold it’s damn near intolerable, but when the water is warm, I can get it down. 2. Drink a carton of bone broth. If warm salt water isn’t to your tastes, then try sipping down a carton of bone broth. You can drink chicken or beef bone broth, doesn’t matter. Drink 16 ounces (2 cups) or more to ensure you get enough sodium. The beef bone broth pictured above is a bland, almost tasteless drink that I much prefer with a spoonful of butter added. Butter improves the taste and keeps you inline with your keto macros as it adds a lot of fat. 3. Drink vegetable bouillon dissolved in two cups of water. Boil two cups of water in the microwave, then drop in a bouillon tab and stir it with a spoon to help it dissolve. Drink up. This is a good headache remedy if you’re doing vegan keto. It’s also surprisingly delicious. The vegetable bouillon is definitely the best tasting of the 5 keto headache remedies. I had never even heard of it before I started my rese Continue reading >>
Low-carb Side Effects & How To Cure Them
Are you struggling while starting out on a low-carb or keto diet? Do you get headaches, leg cramps, constipation or any of the other more common side effects? Use the information on this page to avoid them – and feel great while losing weight. The main solution to most common problems when starting low carb is to increase the intake of water and salt. It’s even better to do it preventatively during the first week. If you do, you’ll most likely not experience any of these problems, or they’ll only be minor. Use one of the shortcuts below for specific problems – or just continue reading for all of them. Top 6 common problems when starting Less common issues on low carb Low-carb myths Leg cramps Leg cramps are not uncommon when starting a strict low-carb diet. It’s usually a minor issue if it occurs, but it can sometimes be painful. It’s a side effect of the loss of minerals, specifically magnesium, due to increased urination. Here’s how to avoid it: Drink plenty of fluid and get enough salt. This may reduce loss of magnesium and help prevent leg cramps. If needed, supplement with magnesium. Here’s a suggested dosage from the book The Art and Science of Low Carbohydrate Living by Drs. Jeff Volek and Stephen Phinney: Take 3 slow-release magnesium tablets like Slow-Mag or Mag 64 a day for 20 days, then continue taking 1 tablet a day afterwards. If the steps above are not enough and the problem is bothersome, consider increasing your carb intake somewhat. This should eliminate the problem. The more carbs you eat though, the weaker the impact of the low-carb diet. Bad breath On a strict low-carb diet some people experience a characteristic smell from their breath, a fruity smell that often remind people of nail polish remover. The smell is from acetone, a ket Continue reading >>
Results Weight loss Most people can lose weight if they restrict the number of calories consumed and increase physical activity levels. To lose 1 to 1.5 pounds (0.5 to 0.7 kilogram) a week, you need to reduce your daily calories by 500 to 750 calories. Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets. But most studies have found that at 12 or 24 months, the benefits of a low-carb diet are not very large. A 2015 review found that higher protein, low-carbohydrate diets may offer a slight advantage in terms of weight loss and loss of fat mass compared with a normal protein diet. Cutting calories and carbs may not be the only reason for the weight loss. Some studies show that you may shed some weight because the extra protein and fat keeps you feeling full longer, which helps you eat less. Other health benefits Low-carb diets may help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for cardiovascular disease and diabetes. Most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily. Low-carb diets may improve high-density lipoprotein (HDL) cholesterol and triglyceride values slightly more than do moderate-carb diets. That may be due not only to how many carbs you eat but also to the quality of your other food choices. Lean protein (fish, poultry, legumes), healthy fats (monounsaturated and polyunsaturated) and unprocessed carbs — such as whole grains, legumes, vegetables, fruits and low-fat dairy products — are generally healthier choices. A report from the Ame Continue reading >>
Less Carbs, More Fat: Ketogenic Diet Makes Migraine Patients’ Headaches Disappear
Before the ketogenic diet became the latest low-carb diet trend, it was used to treat childhood epilepsy. Doctors had observed that fasting reduced the amount of seizures, and eating mainly fat and little else mimicked the effect of starvation in the brain. In recent years, researchers have made similar positive observations with migraines. Cherubino Di Lorenzo studies the effect of a ketogenic diet on migraine patients and, in his latest paper, their brains at the Sapienza University of Rome. ResearchGate: What is a ketogenic diet? Cherubino di Lorenzo: The ketogenic diet is a particular nutritional regimen that mimics starvation by restricting carbohydrate intake. It was developed 95 years ago in order to treat drug-resistant epilepsy in children. Traditionally, the ketogenic diet is rich in fat and low in carbohydrates, but in the past decades another type of ketogenic diet was developed to treat obesity and metabolic syndrome: the low fat (10-15 grams/day) low carb (20-50 grams/day) diet, also known as the very low calorie ketogenic diet (VLCKD). RG: What does this diet do to the body and the brain in particular? Di Lorenzo: During a ketogenic diet, carbohydrate restriction induces the fat metabolism to produce so-called ketone bodies. These ketone bodies act as a replacement for carbohydrates and fuel several types of cells, including neurons. In the classic ketogenic diet, the fat that’s taken in with the food is the source for the production of ketone bodies . In the very low calorie ketogenic diet, however, the ketone bodies are produced from fats in adipose tissue. You could think of this process as the body’s own biochemical liposuction. Each molecule of ketone bodies produces more energy than glucose, but less oxidative stress, so the brain and the muscle Continue reading >>
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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 >>
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 >>
Of The Keto Diet?
There are many awesome benefits that come with adopting a low-carb ketogenic diet, such as weight loss, decreased cravings and even possibly reduce disease risks. With that being said, it’s also good to talk about possible ketosis side-effects when ingesting these specific ketone supplements, so you know fully what to expect when you get started on this mission. If you’ve already heard about some of the side-effects that come with this special diet and are starting to freak out, don’t panic. We’re going to break down everything you need to know when it comes to what your body will experience when using these supplements for the first time. It’s important to remember, not everyone experiences side-effects when starting a ketogenic diet and thankfully, the symptoms are all very temporary and it can pass very quickly. It varies with the individual, but just to make sure all your bases are covered, we’re going to break down each possible side effect that you could possibly experience. 1. Flu Symptoms Within the first 2-4 days of beginning this diet, a common side-effect is known as the “ketosis flu” or “induction flu” because it mimics the symptoms of the actual flu. This means you might experience: Headaches Lethargy Lack of motivation Brain fog or confusion Irritability Although these symptoms typically go away completely within a few days, they are also completely avoidable if you stay very hydrated and increase your salt intake and like always, be sure you're eating enough fat. 2. Dizzyness & Drowsiness As you start dumping water, you'll lose minerals such as salt, potassium and magnesium. Having lower levels of these minerals will make you tired, lightheaded or dizzy. You may also experience muscle cramps, headaches and skin itchiness. Fatigue Continue reading >>