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 >>
Video: Insomnia On Keto
Insomnia is the worst. And, when you’ve gone keto and start to feel better overall but your sleep quality starts to suck, it’s an even worse place to be in. You feel great on low-carb keto, but when you eat low-carb keto, your sleep suffers. Perhaps you know that eating carbohydrates fixes your sleep quality problem. Maybe when you ‘fall off the wagon’ and eat all of the carbohydrates, you have the best sleep that night but wake up feeling less than awesome because carbohydrates don’t feel good in your body. Girl, I’ve been there. And it SUCKED. No amount of extra magnesium, or melatonin sprays, liquids or capsules fixed the problem. If you’re experiencing insonia on low-carb/keto diet and you’re looking for solutions that allow you to feel good on your ketogenic diet while also getting the best sleep of your life, you need to watch today’s keto video. For video transcript PDF, scroll down. Your Mini Guide & Transcript A 5-10 page PDF with the transcript for this keto video, resources, and exclusive steps to taking your keto fat burning to the next level. Download to your device and access anytime. Simply click the button above, enter your details, and the guide will be delivered to your inbox! Get the keto mini guide & transcript now. Highlights… Signs that keto is affecting sleep Steps to end insomnia on keto The ultimate reason why you’re experiencing insomnia on keto Resources… Supplement: magnesium glycinate Does your sleep suck since going low-carb, keto? Which of the steps that I shared are you going to try first? My team and I work on finding the best products that not only have quality ingredients, but care about their customers. It has taken us years to find products with ingredients and integrity that I can stand behind. These brands w Continue reading >>
The Official “ask Me Anything About Ketosis & Ironman” Premium Podcast With Ben Greenfield
If you read my article “The Great Ketogenic Ironman Experiment – Can You Go Low-Carb And Be A Fast Endurance Athlete Without Destroying Your Body?”, then you may know that I’m just 3 weeks out from Ironman Canada – and a 12 week experiment with a very low-carbohydrate, ketogenic diet leading up to that race. Want to know how that experiment is going, and what happens when you combine extreme endurance training with ketosis? You’re about to find out. Today, I released a Premium podcast episode in which I answered questions submitted on the BenGreenfieldFitness Facebook page, including questions about ketosis, Ironman training, nutrition and more, including: -Do you use bitter melon to help buffer blood sugar spikes in a effort to continue producing blood ketones? If yes, how important is the timing of taking the bitter melon for this and how much do you take each time? -Have you had any breaks from ketosis where you carb binge? -Please let us know about your experiences with oxaloacetate — most importantly about the safety of it and how much (in your opinion) it boosted your performance. -I’m doing your TriathlonDominator.com plan, and am curious as to how you typically train right now… Are you still doing predominantly H.I.I.T. with long Z2 efforts sprinkled in? -How much does it cost you a month to eat that way? Carbs are so cheap and yummy. -Is there any advantage to adding hard to find meat like lamb and bison to my diet? -What are your thoughts on barefoot/minimalist running? -Do you recommend anything for me in my first 5K? So far I’ve been working out for the last 2 months, 6 days a week, eating ok, I do cheat but I just pray I make it to the end. -What do you think of Ezekiel bread? I haven’t heard much, but I love bread and people say it is Continue reading >>
Ketosis: Definition, Symptoms, Strips & When Does Ketosis Start?
What Is Ketosis? A basic ketosis definition is an increase of ketones in the body caused by a reduction in carbohydrate intake.5 Today, it’s common to hear people talking about “going into ketosis” to lose weight or manage hunger. As one of the latest movements in the health industry, more and more people are looking to achieve this metabolic state. But what does ketosis mean? To explain ketosis, we first need to understand ketones. Ketones are water-soluble molecules produced in the liver. They’re a by-product of the production of glucose (the body’s fuel) from non-carbohydrate sources. In other words, they are produced when the body is short on ready-made fuel.6 Such shortages occur when the body experiences low intake of calories, during extreme exercise, low-carb diets, fasting, or starvation. In some cases, people suffering from alcoholism or poorly treated Type 1 diabetes will have excessive ketone production.6 Ketosis is a normal metabolic process that occurs naturally during short-term periods of fasting, such as sleep. In the body, a small number of ketones are always present in the blood and urine, but are generally undetectable.6 In terms of dieting, ketosis occurs when carbohydrates are severely limited for extended periods of time. The body then turns to stored fatty acids and ketones for fuel.6 This is why it’s popular among people trying to lose weight. How to Get into Ketosis If you are looking to lose weight, it’s important to know how to put your body in ketosis without jeopardizing your health. Fasting will prompt ketosis but is difficult to sustain. Instead, many people follow a ketosis diet. This is a way of eating that severely reduces the intake of carbohydrates. In most cases, carbs make up 5-10% of calories. Protein accounts for 20 Continue reading >>
Side Effects Of Ketosis
What are the symptoms of ketosis? The first thing you may notice is a flu type feeling, this can last anywhere up to a week depending on the level of carbs and sugar that you were consuming before you started, and as you progress further you may experience the following; Irritability, Fatigue, weakness & lack of concentration Decrease in performance Dizziness, lightheaded Heart palpitations Headache Cold/flu symptoms Insomnia Keto Breath, dry mouth Metallic or sweet taste in your mouth Increased ketones in blood & urine Heightened thirst Hunger, sweet or carb Cravings Stomach discomfort, nausea, cramping constipation or diarrhoea Fast weight loss in the first week (usually water weight) Frequent urination Periods can become heavy, more frequent (this will settle down) Hormonal Hair growth or loss in some cases (this will settle down) Body odour, including vaginal odour (the PH balance is changing in our bodies) Yeast infection (candida dying off) Increased fertility Keto rash Recent recipes Weight loss Inch loss Improved mental health Improved mental clarity Lowered cholesterol. Lowered blood Sugar More energy Lack of hunger Lack of cravings Improved skin How to overcome Keto side effects Start off by lowering your carbs over a few days or even 2 weeks, going cold turkey can make you feel really crappy especially if you have been consuming lots of carbs and sugar. Eat lots of fat Make sure you are getting enough electrolytes Low carb diets are diuretic so it is important to replenish our electrolytes we need sodium (salt) magnesium and potassium you can do this by Upping your sodium (salt intake) to 5g per day if consuming less than 50g of carbs per day, achieve this by drinking 1-2 cups of bone broth, bullion or stock per day and sprinkling pink Himalayan rock salt on 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 >>
So, Apparently I Don't Sleep Anymore ...
I am in Ketosis (checked with Ketostix). For the past two and a half weeks, I haven't really been sleeping. I probably REM cycle a whopping 5 hours every night, sometimes 4, and occasionally 6-7. When I wake up I still feel a bit tired, but I'm 'awake' if that makes sense ... I have read that people on Ketosis sleep less but I'm a bit apprehensive about this dramatic change (I usually/use to sleep 8-9 hours a night). Other info: Not hungry. I don't eat nearly as much. For instance, yesterday I ate 2 eggs, 1/2 cup ground beef, 2 small round steaks (the thin tenderized kind, probably about .4 lb total ... maybe less), and 1/8 of an avocado. 20 pounds to lose? Don't have a scale ... haven't checked in a year ... I lift weights, moderately, 3-4 times a week. I run-walk every other day. (Note: I am not giving up running. I do not care if cardio isn't all that great. I love to run. I will continue to do so.) I drink Kombucha everyday (home brew). Vitamin D supplement Natural Calm supplement 2 weeks sober from coffee ... :p My job requires me to stand most of the day (M-F) and go up and down scaffolds, thus, quite active. That's all I can think of to add ... So, my question: What the heck is going on? Should I be concerned with this lack of sleep (darn you Lights Out for raising my cortisol!)? What should I do differently, if anything? EDIT: The cortisol I mentioned in respect to Lights Out was a joke ... as in ... reading it raised my cortisol levels because I'm not sleeping and that is a detriment according to the book ... just a clarification (I'm unsure if it's been taken the wrong way, if so, my bad.) Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes! Continue reading >>
Does The Ketogenic Diet Cure Candida? The Ketosis-candida-mercury Link
You’ve been on the Ketogenic Diet for a while now and you’ve been promised weight loss, more energy, clearer head, better sleep or possibly even ascension? But instead you got some or all of the following? weight gain stiff neck fatigue brain fog heart palpitations head pressure burning sensation in the mouth insatiable thirst impaired breathing / coughing / shortness of breath headaches nausea stiff joints muscle stiffness depression insomnia rash bloated, painful intestines constipation or diarrhea white coated tongue phlegm or mucus or the feeling of having a “frog” in your throat just overall feeling more miserable But you aren’t willing to give up on the diet just yet because you were told all those negative symptoms you’ve started to experience were due to your body adjusting from a sugar to a fat burning metabolism? Or that your mtDNA was being repaired? That you just need to stick through it, or drink more water or take a few supplements? That in order to get well you have to get sick first? That the insomnia really is you having more energy and hence needing less sleep? And yet it’s been weeks, months, or more than a year but you still experience those symptoms and you’re not really feeling well and – surprisingly – you have actually GAINED some weight?! If so, then it might be time to consider that the Ketogenic Diet is actually making you sick. WHAAAAAT??!! How could that be? You ask. And: Who am I to suggest such blasphemy? I’m a former Keto Fanatic, someone who had been on the Ketogenic Diet for over 1 year until I realized that ketosis was wrecking havoc with my body, and now I’m here to tell you all about it. How did I get into the Ketogenic Diet? Did I go from eating pizza and drinking Cola straight to eating 4 eggs for breakfast Continue reading >>
What Could Cause Extreme Insomnia On A Low Carb Diet?
it happens each time i attempt a ketogenic diet. i eat high-quality foods and that doesn't seem to matter. i also experience tingling arms and legs when trying to sleep on a low carb diet. anyone know what the problem could be? Continue reading >>
7 Things Everyone Should Know About Low-carb Diets
Last week, my staff nutritionist Laura Schoenfeld wrote a guest post for my blog called “Is a Low-Carb Diet Ruining Your Health”. Perhaps not surprisingly, it has caused quite a stir. For reasons I don’t fully understand, some people identify so strongly with how many carbohydrates they eat that they take offense when a suggestion is made that low-carb diets may not be appropriate for everyone, in all circumstances. In these circles low-carb diets have become dogma (i.e. a principle or set of principles laid down by an authority as incontrovertibly true). Followers of this strange religious sect insist that everyone should be on low-carb or even ketogenic diets; that all carbohydrates, regardless of their source, are “toxic”; that most traditional hunter-gatherer (e.g. Paleolithic) societies followed a low-carb diet; and, similarly, that nutritional ketosis—which is only achievable with a very high-fat, low-carb, and low-protein diet—is our default and optimal physiological state. Cut through the confusion and hype and learn what research can tell us about low-carb diets. On the other hand, I’ve also observed somewhat of a backlash against low-carb diets occurring in the blogosphere of late. While I agree with many of the potential issues that have been raised about low-carb diets, and think it’s important to discuss them, I also feel it’s important not to lose sight of the fact that low-carb diets can be very effective therapeutic tools for certain conditions and in certain situations. With this in mind, here are 7 things I think everyone should know about low-carb diets. #1: Paleo does not equal low-carb, and very low-carb/ketogenic diets are not our “default” nutritional state, as some have claimed. Some low-carb advocates have claimed that mo Continue reading >>
10 Critical Ketogenic Diet Tips
10 Critical Ketogenic Diet Tips A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. A ketogenic diet trains the individual’s metabolism to run off of fatty acids or ketone bodies. This is called fat adapted, when the body has adapted to run off of fatty acids/ketones at rest. This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation. This leads to reduced risk of chronic disease as well as improved muscle development and fat metabolism (1, 2). I personally recommend a cyclic ketogenic diet for most of my clients where you go low-carb for 3 days and then have a slightly higher carbohydrate day, followed by 3 lower carb days. This cycles the body in and out of a state of ketosis and is beneficial for hormone balance while keeping inflammatory levels very low. The biggest challenge with this nutrition plan is to get into and maintain the state of fat adaption. Here are several advanced tips to get into and maintain ketosis. 1. Stay Hydrated: This is considered a no-brainer, but is not easy to follow. We often get so busy in our day-day lives that we forget to hydrate effectively. I recommend super hydrating your system by drinking 32 oz of filtered water within the first hour of waking and another 32-48 oz of water before noon. I have most of my clients do a water fast or eat light in the morning doing smoothies or keto coffee or tea. So hydration around these dishes should be well tolerated by the digestive system. In general, aiming to drink at least half your body weight in ounces of water and closer to your full body weight in ounces of water daily will help you immensely. I weigh 160 lbs and easily drink 140-180 ounces of water each day. Sometimes more in the summer time. As you begin super Continue reading >>
- The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus
- Drug to Reverse Type 2 Diabetes Passes Critical Test in Mice
- St. Luke’s Spotlights Critical Link Between Type 2 Diabetes and Heart Disease in Partnership with Boehringer Ingelheim and Eli Lilly and Company
The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating
The only hard and fast rule of health is that health is personal and what works well for one person may not work for someone else. Aside from that rule, there are “frameworks” that seem to benefit large groups of people. One more level down from that are alternative strategies that benefit smaller groups. Ketosis is likely one of those alternative strategies that works well for certain, smaller groups of people. So, right off the bat I want you to understand that Ketosis might not be for everyone. I’m going to lay out the case for potential benefits of Ketosis. If it sounds interesting and beneficial to you, then consider trying it. (see our free cheat sheet to help you). What is Ketosis Ketosis occurs when liver glycogen gets depleted and the body burns fatty acids for fuel. The primary driver of this state is a very low carbohydrate intake. Often, it also requires a low protein, higher fat intake. You can also achieve a state of ketosis by not eating altogether. The creation of ketones is a byproduct of this metabolic state. Ketones are a source of fuel, just as glucose is a source of fuel. Ketones tend to have some added benefits, though. What role does Ketosis play in human health? Ketosis allows our bodies to function in the absence of carbohydrates, both physically and mentally. Instead of burning carbohydrates, or converting protein to glucose, the body burns ketones. This is pretty much a survival mechanism. It allows your body to function in a state of caloric deprivation. This is why ketosis often gets bad press (as it’s linked to “starvation”). Being a survival mechanism doesn’t make it invalid as a strategy, though. There can still be potential benefits to be had. Let’s cover a few of them… Ketosis and Accelerated Fat Loss Being in ketosis Continue reading >>
The Ketogenic Diet And Insomnia
Ketogenic diets like the popular Atkins diet cause rapid weight loss by sending the body into a condition known as ketosis. Unfortunately, they may also lead to health problems, including insomnia or poor quality sleep. The relationship between ketosis and insomnia is not fully understood, since much of the evidence for the link is anecdotal, but a better understanding of ketogenic diets and healthy sleep may help you make the right decisions about your weight-loss plan. Speak with your doctor if your insomnia is chronic, and before starting any weight-loss regimen. Video of the Day A ketogenic diet is high in fat and low in carbohydrates and protein. A healthy body burns carbohydrates for energy, so if no dietary carbohydrates are present, it turns to the energy stores glycogen and fat, leading to rapid weight loss. When fat tissues break down, carbon fragments called ketones are released into the blood, causing ketosis. Weight loss can be rapid in the beginning, which may cause the often-reported sense of euphoria and unusually high energy. This may contribute to sleep problems. Insomnia is a difficulty falling asleep or staying asleep, or a pattern of chronically poor sleep. The condition can be caused by mental states like anxiety or depression, substance abuse, hormonal or lifestyle changes and some medications or illnesses. Dietary factors like caffeine or other stimulants, or changes in diet, can also play a part. Insomnia can often be treated with lifestyle changes like stress reduction, exercise, and quitting caffeine, tobacco and alcohol consumption. Alternative treatments like acupuncture and massage may be helpful. If you suffer from insomnia, see your doctor to rule out any underlying issues. Carbohydrates, Ketosis and Sleep Carbohydrates are often known as 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 >>
Ketogenic Diet & Sleep Problems: How Are Carbohydrates And Ketosis Associated With Disturbed Sleep?
A diet which is rich in fat and low in proteins and carbohydrates is called a ketogenic diet. Going on a ketogenic diet is one of the ways people revert to in order to achieve quick weight loss. While ketogenic diet can have adverse consequences to a person's well being, it can also lead to sleep deprivation or insomnia over a period of time. Consumption of carbohydrates is vital for the body that not only keeps the energy equilibrium maintained, but also plays a role in your quality of sleep. If you are planning to adopt ketogenic diet then beware my friend of the complications it can have in the long run over your sleep cycle! Maintaining a good body is essential, but it should not compromise with your sleep which is vital for your health and well being. Herein, we break down some valuable information on how ketogenic diet can be associated with sleep disturbances and how it can be managed. A diet which is rich in fat and low in proteins and carbohydrates is called a ketogenic diet. Carbohydrates are called storehouse of energy as their breakdown results in enormous energy released by the body needed for performing its functions. In absence of these dietary carbs, the glycogen and fat is broken down thereby causing enormous loss of weight. It is during fat breakdown that causes release of ketones in blood also known as ketosis. The weight loss of a person of a ketogenic diet can be sudden and high in intensity often causing euphoric feeling, but leading to sleep problems over a period of time. Known to cause a soothing effect on the body, carbohydrates are often referred to as "comfort foods" in dietary terms. These carbs are responsible for maintaining steady glucose supply, maintaining energy equilibrium and at the same time keeping the protein balance in the brain. Continue reading >>