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Does Ketosis Make You Tired

Of The Keto Diet?

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 >>

Keto-adaptation (on A Zero Carb Diet)

Keto-adaptation (on A Zero Carb Diet)

For a comprehensive page on keto-adaptation and performance by the experts visit this page, or just read The Art and Science of Low Carbohydrate Living which covers this subject in depth and many others: According to Owsley “The Bear” Stanley This is not a dedicated nor complete article, this page is an extract from Owsley’s correspondence with others. See this page for more info. Keto-adaptation on zero carbs should be complete in 3-4 weeks. Ketosis is the situation in which ketones are voided in the urine. It takes place within a few hours of blood glucose stabilising and no glucose entering from the diet. At this point many of the body-structures, such as the brain and deep dense tissues like cartilage and tendon will still require glucose and will not take up the ketone by-products of fat metabolism. So the excess ketones are voided and the necessary glucose is obtained from glycerol and liver glycogen. If carbs continue in small amount, this condition will persist. If however carbs do not reappear in the diet, then the body begins to adapt to using the ketones as food hence the term keto-adaptation. During the period of adaptation, energy levels are subjectively low. As the body begins to run most of the glucose-dependent tissues on ketones, energy increases several fold and some additional benefits are realised, such as a lack of ‘hunger pangs’, increased endurance time, increased strength, a feeling of well-being, and rapid bodyfat loss. Keto-adaptation takes time, from a very minimum of about 2 weeks in a very remarkable person, to from three to six weeks in most people. This is a very hard but very important first hurdle to overcome in getting comfortable in the all-meat dietary path. A person in permanent ketosis will feel tired, lacking in energy mo 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 >>

Symptoms Of Ketosis:

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 >>

How A Ketogenic Diet Can Help Manage Cortisol Levels

How A Ketogenic Diet Can Help Manage Cortisol Levels

Fatigued individuals often experience erratic cortisol levels. Fortunately, there are things that we can do to better manage our stress response and related hormones. Lifestyle changes such as exercise and stress management therapy can have a powerful effect on our brain’s stress response. Diet is another example of the things that we can control, and one diet has demonstrated great potential for regulating hormones. It is known as the ketogenic diet, and its impact on cortisol levels can be dramatic. The Ketogenic Diet Examined To better understand how a ketogenic lifestyle can impact your cortisol levels – and by extension, your adrenal fatigue – it is helpful to first understand how ketosis works and how your body reacts to this state. Once that is understood, then the benefits of a ketogenic diet will become clear. Ketosis Defined Ketosis is a metabolic state in which the body burns ketones produced by the liver instead of glucose so that it can avoid using protein from the muscles as fuel. This body state occurs when you deprive the body of carbohydrates and force your glycogen levels down from their normal highs. This low-carbohydrate lifestyle is an outlier in the Western world, where most citizens and their governments have long adhered to and promoted the idea that the majority of a person’s diet should be comprised of carbohydrates. It must be observed, however, that ketosis is not just something that can be induced through diet. It can also be a natural state. However, for the purpose of controlling cortisol levels, the goal of achieving ketosis is an intention act that relies on dietary changes for its success. How the Body Adapts to Ketogenic Diets There has been quite a bit of debate over the safety of ketosis over the long term. While high levels Continue reading >>

How Long Does It Take To Feel Increased Energy And Mental Clarity After Starting The Ketogenic Diet?

How Long Does It Take To Feel Increased Energy And Mental Clarity After Starting The Ketogenic Diet?

I’m currently on the Keto Diet, so I’m speaking from my personal experience. For me it took about 2 weeks but I was kinda doing it wrong at first. I was still eating too many carbs and then I wasn’t eating enough fat. I have to tell you that it is an awesome diet! Brain fog is real! Be warned though, you need to eat enough calories or you’ll lose muscle mass as well. Also, as meat is expensive, this diet will be expensive too. Calculate your Basal Metabolic Rate and aim for at least that many calories. You can use BMR calculators such as this one. The length of time will likely vary depending on your age, height, gender, and weight, (or caloric requirements) as well as how often you workout and what your body fat percentage is currently like. I’d guess between 2–3 weeks. This is not the kind of energy you were expecting…? Personally, I wouldn’t exactly characterize it as increased energy, just consistent energy. Before I went keto, I would have spurts of energy and constantly grow tired shortly after eating. I had to take excessive amounts of caffeine to stay awake. This never happens anymore. It’s not a cure-all. Sometimes I don’t get enough to eat or I don’t get enough sleep so I still can get tired but it’s nothing compared to before. Nevertheless, a cup of coffee is usually plenty enough to help me during these times. I’ve been on the Keto diet for almost 3 months. I lost over 25 lbs and went down from about 28% to 17%< body fat and I don't feel sick or tired all the time, infact I feel great! Some people adjust the macros (i.e. 65% fat 30% protein 5% carbs or 60% fat 30% protein 10% carbs) and they do just fine. Find what works for you, any reduced carbs will be helpful to your long term health but it may or may not get you all the way to 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 >>

My Experience With Ketogenic Diet

My Experience With Ketogenic Diet

I recently followed the Ketogenic diet (click on the link to learn more) for over 6 weeks and I wanted to give you guys my honest opinion and an overview of my own experience. It wasn’t my first time doing Keto, however it was different from the first and second time I tried it. They say 3rd time is a charm, and it sure was this time around. Our bodies are really good at adapting and the more you do something, whether it be exercise or diet, your body becomes better and more efficient at dealing with the situation. In this case, I have noticed a huge difference in the rate that my body adapted to the high fat diet and using fat as a main source of energy, in comparison to my past 2 trials. It felt like my body was telling me: “oh, are we doing this again? I remember, and I can do better this time”. It took me only 3 days to get into Ketosis, however I was really diligent and followed strictly the jump start rules, I have posted for you guys. The entire adaptation period took about 10 days, which is quite fast. Some people take as long as 3 weeks. These were the stages of my transformation to a burning fat for energy: The first 3 days I was peeing every 10 minutes like a 4 year old, and had to drink a lot of water not to become dehydrated. Some people experience headache during this time, but I was ready. I was drinking a lot of water, had salt if I started to feel tired (mostly in the form of home made chicken broth), and I supplemented with Pottasium and Magnesium. After the first 3 days I have already noticed an increase of energy that lasted the entire day. I didn’t feel like I wished I could take a nap during the afternoon, and despite how busy I was, I didn’t feel overwhelmed (we were in the process of moving into our new home, and I have a lot going on w 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 >>

3 Reasons You Might Want To Ditch That Ketogenic Eating Plan

3 Reasons You Might Want To Ditch That Ketogenic Eating Plan

Ketogenic eating might just be the most popular idea in the unconventional health and fitness movement right now. I get dozens of emails a week from people asking for Keto tips and tricks. I’m not convinced that most of these people should be Keto though. It’s been billed as a great way to lose weight, which has attracted a lot of attention, but it’s not all roses, unicorns, and fairy dust. Here’s three reasons why you might want to reconsider your plan to go Keto… 1. Ketogenic eating is obsessive. When I interviewed Jimmy Moore, author of Keto Clarity, this is one of the issues I brought up. Ketosis is notoriously difficult to get into, verify, and sustain without bringing back some of the old, obsessive Dieting strategies that we’ve been working hard to get away from. Tracking macros, monitoring blood glucose, and testing ketone levels are all required steps in the process for most people. This kind of protocol attracts people with disordered eating habits. It’s the perfect blend of effective, obsessive, and new. If you’re trying to get into ketosis for medical reasons, then you’ve gotta do what you’ve gotta do. If you want to get into ketosis because you heard it’s great for weight loss or for some other non-medical reason, it’s too obsessive for my taste. 2. Ketogenic eating probably doesn’t fit your lifestyle. You know me—I’m not a huge fan of cardio or long workouts. I’m bearish on exercise as a modern concept, but I’m bullish on functional fitness and DWYLT. In other words, I want people to do active things they love with a little sprinting and short functional strength workouts thrown in. In order to actually enjoy those things and feel strong and healthy when doing them, you’ll need adequate glycogen. That’s something that Continue reading >>

What Everybody Ought To Know About Ketosis

What Everybody Ought To Know About Ketosis

Recently I wanted to explore the world of Ketosis. I thought I knew a little bit about ketosis, but after doing some research I soon realised how wrong I was. 3 months later, after reading numerous books, listening to countless podcasts and experimenting with various diets I know have a sound understanding of ketosis. This resource is built as a reference guide for those looking to explore the fascinating world of ketosis. It is a resource that I wish I had 3 months ago. As you will soon see, a lot of the content below is not mine, instead I have linked to referenced to experts who have a greater understanding of this topic than I ever will. I hope this helps and if there is something that I have missed please leave a comment below so that I can update this. Also, as this is a rather long document, I have split it into various sections. You can click the headline below to be sent straight to the section that interests you. For those that are really time poor I have created a useful ketosis cheat sheet guide. This guide covers all the essential information you should know about ketosis. It can be downloaded HERE. Alternatively, if you're looking for a natural and sustainable way to improve health and lose weight head to this page - What is Ketosis? What Are The Benefits from being in Ketosis? Isn’t Ketosis Dangerous? Ketoacidosis vs Ketosis What Is The Difference Between a Low Carb Diet and a Ketogenic Diet? Types of Ketosis: The Difference Between Nutritional, Therapeutic & MCT Ketogenic Diets Is The Ketogenic Diet Safe? Long Term Effects Thyroid and Ketosis - What You May Want To Know What is a Typical Diet/Macro Breakdown for a Ketogenic Diet? Do I Need to Eat Carbs? What do I Eat On a Ketogenic Diet? What Do I Avoid Eating on a Ketogenic Diet? Protein Consumption a Continue reading >>

Does A Low-carb Diet Make You Tired?

Does A Low-carb Diet Make You Tired?

A low-carb diet, whether it's Atkins, ketogenic or a Paleo plan, promises weight loss and vitality. Not everyone thrives on such a diet, however. Carbohydrates are the body's primary source of fuel -- too few can mean your energy levels plummet. In addition to possible side effects such as constipation, headaches and weakness, you may also experience tiredness and fatigue. Video of the Day What Counts as Low-Carb? The publication "Dietary Guidelines for Americans, 2010" recommends you get between 45 percent and 65 percent of daily calories from carbohydrates, including those found in breads, pasta, vegetables and fruit. Although many diet plans reduce your intake of carbohydrates, a true low-carb diet limits your intake of carbs to fewer than 150 grams per day, according to a 2007 paper published in the "American Journal of Clinical Nutrition." Ketogenic diets, which are ultra-low-carb plans that may be followed during certain phases in bodybuilding or to treat specific medical conditions, may restrict you to just 30 to 40 grams per day. Cut out most grains, breads, pizza, fruit and sugar to reduce your carb intake to low levels. Your body uses carbohydrates as an immediate source of fuel. Carbohydrates raise your blood sugar and, in turn, stimulate certain brain chemicals that blunt your appetite and make you feel good. Many athletes, especially endurance athletes, need carbohydrates to perform at their best. When you limit carbohydrates, your body may feel weak and lack energy. You'll switch from burning carbohydrates for fuel to burning fat, a process called ketosis, which requires extra energy from your body. The resulting ketones can cause side effects, such as nausea, lightheadedness and tiredness. Athletes who stick to low-carb plans may feel exhausted by their w 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 >>

End Fatigue Naturally With Ketosis

End Fatigue Naturally With Ketosis

Needing less sleep, having a clearer mind and being in a better mood have one thing in common: these are benefits of ketosis – and they happen fast. How ketosis energizes When keto clears the brain fog Why good moods happen on keto A main benefit of ketosis is lower insulin levels. Tiredness disappears and energy increases. Is Food Making You Tired? Low carb diets end fatigue simply because they are low in sugar. It’s that easy. Toss the sugar / starch, and toss the naps. Traditional diets are centered around sugary, starchy carbs. These carbs increase and spike insulin levels, resulting in high blood sugar. A rapid rise in insulin causes sluggishness and increases lethargy. The rise in insulin is why we feel tired after a carb-filled meal or have ‘afternoon slumps.’ By the end of the first week of your new diet plan, you should start to reap the rewards of low carb eating. Many people begin to experience increased energy, better mental concentration, less compulsive eating and few or no carb cravings. Of course, everyone’s experience is variable, and it takes longer with some than others. Goodbye Brain Fog Many people begin to experience better mental concentration, less compulsive eating, and few or no carb cravings. Some experience it as a “fog lifting” that they didn’t even know was there. Low carb dieters often report elevated moods, heightened feelings of alertness and less of a need for sleep. Believe it or not, glucose (found in carbs) is not the preferred fuel source for the brain and body. The body and brain run most efficiently on fat. After a few days of severely decreasing or banishing carbohydrates from the diet, most ketogenic eaters report improved moods and a sudden increase in energy to the point where they are bouncing off the walls. H Continue reading >>

Low-carb Side Effects & How To Cure Them

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 >>

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