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Does Ketosis Make You Tired

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 >>

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 >>

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 >>

7 Signs You Might Be In Ketosis When Doing The Ketogenic Diet

7 Signs You Might Be In Ketosis When Doing The Ketogenic Diet

One of the main goals of starting the ketogenic diet is to get your body into a metabolic state known as ketosis. Note: If you don’t know what the ketogenic is all about then check out the Ketogenic Diet: Beginner’s Guide to Keto and Weight Loss. This is when your body starts to produce a lot of ketones to supply energy for your body. Why is this good? Because it means your body has converted from a sugar-burner to a fat-burner. If your body is burning fat for energy then something amazing starts to happen. The fat on your body starts to disappear. But how do you know when you’re in ketosis? Besides using test strips or an instrument there are some signs that your body will give. 7 Signs You Might Be in Ketosis These don’t 100% guarantee that your body is in ketosis but if it is in ketosis then these signs will appear. 1. Weight Loss One of the obvious signs of ketosis is weight loss but this can also be pretty deceptive because many people don’t experience the kind of weight loss that they expect. This can happen for a variety of reasons but when you get close to entering ketosis or do enter ketosis you’ll find that you lose a healthy amount of weight quickly. For example, when you switch to low carbs you usually experience significant weight loss in the first week. In fact, my wife lost 12 lbs in the first 28 days of Keto and I lost 13. This isn’t your body burning fat but finally being able to release the water that was being held by the fat cells. If your fat cells don’t release this water then they can’t flow through the bloodstream to be used as fuel so losing water weight is a good thing. After the initial rapid drop in water weight, you should continue to lose body fat consistently if you are able to stick with the low-carb aspects of the diet Continue reading >>

10 Signs And Symptoms That You're In Ketosis

10 Signs And Symptoms That You're In Ketosis

The ketogenic diet is a popular, effective way to lose weight and improve health. When followed correctly, this low-carb, high-fat diet will raise blood ketone levels. These provide a new fuel source for your cells, and cause most of the unique health benefits of this diet (1, 2, 3). On a ketogenic diet, your body undergoes many biological adaptions, including a reduction in insulin and increased fat breakdown. When this happens, your liver starts producing large amounts of ketones to supply energy for your brain. However, it can often be hard to know whether you're "in ketosis" or not. Here are 10 common signs and symptoms of ketosis, both positive and negative. People often report bad breath once they reach full ketosis. It's actually a common side effect. Many people on ketogenic diets and similar diets, such as the Atkins diet, report that their breath takes on a fruity smell. This is caused by elevated ketone levels. The specific culprit is acetone, a ketone that exits the body in your urine and breath (4). While this breath may be less than ideal for your social life, it can be a positive sign for your diet. Many ketogenic dieters brush their teeth several times per day, or use sugar-free gum to solve the issue. If you're using gum or other alternatives like sugar-free drinks, check the label for carbs. These may raise your blood sugar levels and reduce ketone levels. The bad breath usually goes away after some time on the diet. It is not a permanent thing. The ketone acetone is partly expelled via your breath, which can cause bad or fruity-smelling breath on a ketogenic diet. Ketogenic diets, along with normal low-carb diets, are highly effective for losing weight (5, 6). As dozens of weight loss studies have shown, you will likely experience both short- and long 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 >>

Is There A Dark Side Of Ketosis?

Is There A Dark Side Of Ketosis?

I can’t remember what appetizer she pointed to, but the woman sitting to the left of me said this so casually, and several folks at the table knew exactly what she meant, confirming what I’d long suspected: Ketogenic diets have officially gone mainstream – or recognizable at a party mainstream at least – in 2017. Let’s back up and demystify ketosis, which simply means you’re utilizing ketone bodies – more commonly called ketones – rather than glucose as your body’s primary fuel. Just like your car uses gasoline, your body needs fuel. That usually means glucose. But let’s say you’re on a very-low carbohydrate, higher-fat diet. Your body doesn’t get a lot of glucose, which primarily comes from carbohydrate and to a lesser degree protein. That means your liver’s backup glucose (glycogen) also becomes in short supply. Unlike your car, your body doesn’t just shut down. Thankfully, you have an alternative fuel source called ketones. Ketones are organic compounds your liver always makes. You’re cranking out ketones right now as you read this. During starvation or (more likely) when you restrict carbohydrate and increase fat intake, your body uses ketones as its primary fuel. In other words, when your body doesn’t receive or can’t make enough glucose, it shifts to this alternative fuel. Almost every organ can utilize ketones except for your red blood cells (which don’t have ketone-metabolizing mitochondria) and liver. Your liver, in fact, does the heavy lifting. This hardworking organ metabolizes fat into three ketone bodies: acetoacetate (ACA), beta-hydroxybutyrate (BHB), and acetone.(1) BHB is the first substrate that kicks ketosis into action. Among its benefits, BHB reduces chronic inflammation and restores healthy inflammation levels. In 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 >>

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 >>

Got Fatigue From Low-carb Diet? (enter Contest, Win Books!)

Got Fatigue From Low-carb Diet? (enter Contest, Win Books!)

Calling all current and former low carbers! Are You Hitting a Low-Carb Wall? More and more people are going low carb these days, and no wonder. Most of us are eating far too many carbs, and switching these empty calories out for nutrient-dense foods is often all it takes to set you on a road of painless fat loss and better health. But for some, leaving the carbs behind isn’t as easy as they had hoped. Occasionally, a person does start to see the body fat transform to lean muscle and their waist size shrink, only to be faced with new problems. These issues can range from fatigue—either right away or months after switching to low carb—to body temperature fluctuations and even hair loss. I’ve been studying diet and nutrition for a decade. For the past several years, I’ve studied weight loss and low carb diets in particular. I’ve even developed and implemented a weight loss program (called TRIM) based on the nutritional principles explained in my books Deep Nutrition and Food Rules. With all that experience, you might think that I’d have a simple fix for those of you who have adopted a low-carb diet but then ran into trouble. I don’t. That’s because—as any leading low-carb expert will tell you—it’s a complicated issue. The truth is, we’re still learning how different physiologies react to a low-carb diet. Everybody’s different. And so although most people’s body’s can adapt to burning fat instead of sugar fairly readily, a lot of folks who would like to enjoy the many benefits of low-carb diets (like Paleo, Primal, Deep Nutrition, South Beach, Dukkan, Atkins etc.) are wondering why their body’s seem to reject low-carb and hanker for the familiar comfort foods of rice, bread and pasta. I call it “hitting the low-carb wall.” And although 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 >>

7 Ways To Fight Fatigue On A Low-carb Diet

7 Ways To Fight Fatigue On A Low-carb Diet

You have just started a low-carb diet. It’s going ok. Except that you are exhausted all the time. Tiredness is a common low-carb diet side effect, especially in the beginning. Moving from carbs to fat as your main fuel source is a major change for your body. Your metabolism needs time to adjust. Until it does, you might feel tired, and experience low-carb flu symptoms. The duration of this period varies for each individual – it can last from several days to a couple of weeks. Here are some tips on how to speed up this transition and feel better throughout. 1. Eat enough fat Once you cut your carbs, dietary fat becomes your main source of energy. Make sure you are getting enough. On any low-carb high-fat (LCHF) diet, most of your calories should come from fat – about 60%-80%. Check the fat intake guidelines of your chosen diet plan. This is not easy for beginners. Our perception of fat has been destroyed by years of negative propaganda in the media. You need to make an effort to include extra fat to your diet. Otherwise you could fall behind. Not enough fat means less fuel for your body, and less energy. Here’s how to crank up the amount of fat in your diet: Eat fatty meats (for example, sirloin or rib-eye steak, pork belly, lamb neck, bacon, sausages), poultry with skin, fatty fish like salmon and mackerel. Jazz up your cooked vegetables and salads with plenty of butter and high-quality vegetable oils (coconut oil, avocado oil, flax oil, cold-pressed olive oil) Use full-fat cream (or maybe even butter!) in your tea and coffee Choose snacks with some fat in them, for example, cheese, macadamia nuts, brazil nuts, avocados Use high-fat sauces (e.g Bearnaise) and condiments (e.g. mayonnaise) – preferably home-made More tips on how to eat more fat 2. Eat regularly Continue reading >>

Lchf – What To Expect For The First Couple Of Days

Lchf – What To Expect For The First Couple Of Days

Keto flu or carb crashing. There are many names for what happens when you stop eating carbohydrates and start fueling your body with dietary fat instead. On this page I will tell you what to expect for those first couple of days and also give you my best tips for an easy transition. If you’ve been eating the standard Low Fat High Carbohydrate diet for your entire life, it’s safe to say that your body is probably a sugar burner. This also goes even if you’ve managed to keep your diet healthy in terms of low in sugar and junk foods. Grain products, potatoes and starch in general are all converted to glucose (blood sugar) in the body. And your body is a clever machine that tries its best to adjust to whatever you provide it with. By feeding it plenty of carbohydrates, it has enough fuel and never really have to rely on fat for energy. Over time your body has slowly downregulated the hormones and enzymes used for fat burning, for the simple reason that they weren’t all that necessary. And then, all of a sudden you stop eating carbohydrates! For the first couple of days, your body relies on stored carbohydrates (glycogen) for energy but after 3-4 days, the storage is empty. You’re feeding your body dietary fats but your body isn’t familiar with what to do with it, so now it starts complaining. Or even crashing! Also called the keto flu. This is how you feel: COMMON SYMPTOMS OF KETO FLU – CARB CRASH ¤ Headaches ¤ Fatigue, feeling exhausted, heavy legs ¤ Dizziness, nausea, feeling lightheaded ¤ Problems concentrating ¤ Mood swings, feeling irritable ¤ Constipation or diarrhea ¤ Bad breath – metallic taste in the mouth ¤ Crazy appetite or cravings or no appetite at all These symptoms are all your body telling you that it does not have access to enough fu Continue reading >>

8 Low-carb Conundrums

8 Low-carb Conundrums

Thinking of making the switch to low carb? Here's the lowdown on eight low-carb diet side effects. The good news? They're temporary. Low-carb diets are known to burn serious blubber. Many followers of the low-carb life experience quick fat loss, lower hunger levels, and stable energy. Since low-carb lovers cut out most "cheat" foods, like donuts and candy, they also have a fairly easy time controlling total caloric intake. Sounds like fat-loss paradise, right? As those who have undergone the "low-carb switch" can attest, the early fat loss often comes at a price. The first few days or weeks of low-carb living can be a bear, physically and mentally. As your brain and body struggle to adapt to post-glycogen life, you might be downright miserable. Don't pound a Mountain Dew in despair—the misery is often temporary. Before you pay thousands to have that "ketogenic 4 life" tattoo removed, check out this list of common short-term side effects that accompany the switch to low-carb. You won't necessarily suffer from them all, but knowing the signs can help you prepare. The first major side effect that you'll likely experience—usually about 2-3 days into your low-carb "induction"—is a mental lethargy often called "brain fog." You may find yourself staring at the wall for extended periods of time, feeling half-drunk, and unproductive at work. What gives? The primary reason this occurs is because your brain, if given the opportunity, will run almost entirely on glucose. Once your body makes the switch from burning carbs to burning fat, your brain will begin to use ketones as fuel—but not until you've burned up your body's glycogen stores. This is why people often go super-low carb at first: To use up that dwindling glycogen as quickly as possible. In the meantime, you are Continue reading >>

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 >>

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