diabetestalk.net

Keto Flu Insomnia

What Is Ketosis | Signs Of Ketosis And How To Achieve Ketosis

What Is Ketosis | Signs Of Ketosis And How To Achieve Ketosis

Define Ketosis. “Cut the carbs and lose the weight.” Not exactly, but that’s the marketing plan of the newest Keto foods, drinks and supplements. But, is it truthful? The Keto Diet has been popular for decade and you’ve heard successful weight loss stories. But, many people don’t know how long does it take to get into ketosis? Want to learn how does ketosis work? Let’s find out! What is Ketosis? Ketosis is the metabolic state where the body uses fat instead of carbohydrates for fuel. When the body lacks enough carbs, typically glucose, it burns stored fat. The byproducts of the burned fat are leading to the formation of by-products of fatty acids known as ketones. What is the Ketogenic Diet? What does a ketogenic diet do? A ketogenic diet is similar to a low-carb diet or even a very low carb diet. You’ll balance your keto macros by eating more fat verses carbs or protein. If followed correctly, following a ketogenic diet put the body into ketosis. Reducing carbs allows your body to use fat as fuel. A ketogenic diet is similar to the Atkins Diet; one of the leading low carb diet plans. One of the main similarities is reducing the amount of carbs eaten for a given day. How to Get into Ketosis? How long does it take to get into ketosis? There’s no research showing the exact amount of time it takes to get your body into ketosis. However, you can get your body into ketosis by following a ketogenic diet. While challenging, it’s one of the easier ways to put your body into ketosis. When one follows a ketogenic diet, there’s a chance you’ll see a reduction in glucose and insulin levels. Cells depend on glucose or sugars for energy. Though the body can utilize fat as energy, it preferentially uses glucose as it is more efficient. Whereas, fat is most effici Continue reading >>

Best Magnesium Supplement To Take On A Ketogenic Diet

Best Magnesium Supplement To Take On A Ketogenic Diet

Did you know that an electrolyte imbalance is common when eating keto? At least there is an easy fix for it. Magnesium deficiency is common for people who have cut their carbs and are deep in ketosis, but it can be fixed with an easy supplement. Magnesium is one of the minerals in our bodies that we are most often lacking. We need it for energy production, to synthesize DNA and RNA, and to help transport calcium and potassium ions across our cell membranes, which helps our nerve impulse conduction, muscle relaxation and contraction, and to regulate our heart rhythm. I’d definitely recommend it especially if you have symptoms of the keto flu. Magnesium is a macro-mineral that is important to your body, especially when attempting a keto diet. Below, we’ll outline a few supplements that can keep you feeling your best. I’ve found a few different magnesium supplements to help you stay keto plus feel good. 2017’s Best Magnesium Supplements to take on a Ketogenic Diet – Comparison Top Rated Magnesium Supplements Life Extension has been researching and recommending minerals and supplements since 1983. In fact, they were the first to recommend a daily low-dose aspirin to help prevent vascular disease. The pride themselves in making pharmaceutical-grade level products. (ref) The Life Extension magnesium capsules are part of Life Extension’s range of wellness products including vitamins and minerals, supplements, herbs and botanicals, hormones, skin and personal care, diet and lifestyle products, and even supplements for your canine or feline family member. The recommended daily allowance of magnesium is different for each person based on their age and gender. So that means that a male that is aged 19-30 is recommended to take 400 mg per day while a female the same age Continue reading >>

"low Carb Flu" What Was Your Experience?

I've seen quite a few of newcomers to PaleoHacks. In order to help them out, I thought sharing each other's "Low carb flu" experiences might help keep them on the right path. Everyone is different, so a good broad range of answers would likely help a lot of people. I personally had a longer low carb flu experience than most of the stories I've read on this site. I want to say mine lasted a couple months. The symptoms I dealt with were, sugar cravings, fatigue, overall downtick in happiness (definitely not depression though) and a noticable decrease in performance. Looking back, I would say I was probably still scared of the dreaded "fat", and as such, did not consume enough of it. Also, I think trying to maintain a ridiculous exercise schedule throughout the process (Chronic cardio + weight training) and not embracing the importance of quality sleep factored in. So I ask, Did you go through a low carb flu, and if so, what was it like? EDIT: Added link - link text Continue reading >>

5 Keto Flu Remedies That Work

5 Keto Flu Remedies That Work

It can be really unpleasant starting a ketogenic diet as the dreaded keto flu can kick in after a day or two. You have a headache, you feel drained and are thinking that you just have to eat carbohydrates to feel normal again. I know, I’ve been there. There are 5 keto flu remedies that work and I’ll explain them in this article. What Is The Keto Flu? The keto flu is really the body flushing out the stored glucose from the body and attempting to switch over to burning fat as fuel. We are not used to using fat as a fuel so it can take a while for this process to get fired up. In the meanwhile, you are suffering from what is known in keto circles as the keto flu. When it strikes, you are in desperate need of keto flu remedies and fast! You might also hear it called low-carb fatigue, carb withdrawal or keto headache. Symptoms of Keto Flu heart racing feeling weak or fatigued headaches pins and needles brain fog, difficulty concentrating Keto flu may persist for 2-7 days as the body burns through its glucose stores and starts to burn fat for fuel. Two Factors That Cause Keto Flu There are a couple of things going on with keto flu. One of those is that the brain is craving carbohydrates and as a result you get headaches and brain fog as the brain looks for glucose to fuel it but doesn’t find any. The second issue is the drop in insulin caused by the carbohydrate reduction. Sodium is released by the kidneys as a result of the insulin reduction. The body will then lose water along with the sodium causing an electrolyte imbalance. Electrolytes (sodium, magnesium, potassium) are essentially too low and you become dehydrated. So when you combine the brain freaking out and the body lacking essential electrolytes, you can feel pretty rotten. The good news is that you can trans Continue reading >>

The Basic Ketogenic Diet

The Basic Ketogenic Diet

Note: Please note that if you are interested in a Ketogenic Diet used to treat Epilepsy or Pediatric Epilepsy, please start at Johns Hopkins who are the pioneers in this field. The wikipedia page for the Ketogenic Diet diet also has information on the diet as it relates to treating epilepsy. The diet below is simply for rapid and effective weight loss and uses a 1 to 1 fat to protein ratio rather than the 4 to 1 fat to combined protein and carbs ratio of the Ketogenic Diet pioneered by Johns Hopkins used to treat epilepsy. [wp_ad_camp_3] Disclaimer: I am neither a doctor nor self proclaimed nutrition expert so please consult your doctor before starting any diet or taking any action that affects your health and wellbeing. After finishing Gary Taubes latest book, which seems to have rapidly become the cornerstone of a new approach to nutrition, I’ve become very interested in the Ketogenic diet. The speed of weight loss I’ve seen is incredible and my energy level has remained high. The science behind a ketogenic diet is solidly backed up by Taubes research published in “Good Calories, Bad Calories” and “Why we get fat“. According to Taubes’ research, it may also be the only way for people who have become severely insulin resistant, to effectively lose weight. The Ketogenic diet has always lived on the fringes of diet lore and has been seen as extreme. But the reality is that the low glycemic index diet (Low GI Diet) is effective because it is close to, but not quite, a ketogenic diet. Other diets like the South Beach Diet are also only effective because of the reduction in carbs and consequently insulin levels. The science behind this diet looks solid and it is part of the massive shift in nutrition research we’ve seen in the last few years. Prominent sport Continue reading >>

Is A Low-carb Diet Ruining Your Health?

Is A Low-carb Diet Ruining Your Health?

I am adding some research gathered from other posts on this site regarding Candida, as I suspect it will help people whose Candida infections are getting worse, or are not improving, while on a low carb diet. As Jeff Leach has pointed out, when people switch to very low carb diets their fermentation drops considerably — which means that there is less acid being produced as Short Chain Fatty Acids (SCFAs). Candida is a dimorphic fungus, which means that it can be either benign or pathogenic (extending hyphae). Candida is only hyphal when it gut pH is extremely acidic (somewhat rare, but can happen with gut diseases like ulcerative colitis) or too alkaline (which happens from not eating enough resistant starches and fibers). If you read through the half dozen studies in that link, you’ll see that Candida has a number of growth genes that are sensitive to pH. These hyphal growth genes switch on when gut pH is too high or too low. In other words, Candida is benign when gut pH is normal. It’s the SCFAs from our fiber and RS fermentation that keep our guts slightly acidic. And it’s no coincidence that acids like acetate or caprylic acid are well known to inactivate candida. Virtually any acid would inactivate candida and it’s the SCFAs from our own gut bugs that do a particularly good job. So, people on very low carb diets have guts that aren’t fermenting and are therefore too alkaline, which as we can see from above promotes candida overgrowth. For these people, increasing their safe starch consumption and taking RS will increase SCFA (acid) production, which helps normalize gut pH and switch off the candida growth genes — returning candida to its benign and harmless state. Simultaneously, RS and fibers tends to bloom good bacteria (which also contributes to in Continue reading >>

Video: Insomnia On Keto

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 11 Most Common Keto Side Effects

The 11 Most Common Keto Side Effects

The 11 Most Common Keto Side Effects The ketogenic diet is a powerful new tool to hit the mainstream recently. This style of eating has substantial data behind it showing that it can boost fat-burning, reduce inflammation, boost cognitive performance, and more. What has not been covered quite enough are common keto side effects and how you can avoid them to make the best of this powerful eating style. Although there can be many different side effects that manifest while becoming keto-adapted, many of them stem from similar underlying issues. In this article, I outline what those underlying issues are, their related side effects, and simple strategies to overcome them so you can become keto-adapted as smoothly as possible. Three Primary Causes Although there are a variety of symptoms that can arise during keto adaptation, they mostly manifest from the same three underlying causes. Hypoglycemia (low blood sugar), Hypothalamic-Pituitary-Adrenal (HPA) axis dysfunction, and electrolyte/mineral deficiencies. While these three causes are seemingly different, they are actually all related. When becoming keto-adapted initially, your body has been running on sugar for years. When you suddenly switch to fats, your body has to essentially build the cellular machinery necessary to generate and utilize ketone bodies as a fuel source. This means that instead of generating tons of ketones from the very beginning, most people experience hypoglycemia for a period of time. With hypoglycemia comes a disruption in cortisol signaling which is what accounts for the HPA axis dysfunction. Finally, HPA axis dysfunction leads to an increase in secretion of minerals from the body in the urine. Together these three causes can create all kinds of side effects. Once you understand them, though, a lit Continue reading >>

Sodium, Nutritional Ketosis, And Adrenal Function

Sodium, Nutritional Ketosis, And Adrenal Function

Leveraging basic physiology to prevent ‘keto-flu,’ ‘Atkins-flu,’ and ‘adrenal fatigue.’ If we can believe what we read on the internet, ‘adrenal fatigue’ is a common problem associated with low carbohydrate, paleo, and ketogenic diets. Typical symptoms attributed to diet-induced adrenal failure are fatigue, insomnia, anxiety, and slow recovery after exercise. In past decades, these symptoms have been casually called the ‘Atkins- or keto-flu’. And the equally casual recommended treatment from internet nutrition gurus is to add back more carbs to your diet until these symptoms go away. But here is an interesting puzzle… If you google “adrenal fatigue ketogenic” at the time of this writing you get 371,000 hits. However, a PubMed search of the same three words yields zero hits. Why? The simple answer is that ‘adrenal fatigue’ is not an objective medical diagnosis associated with a ketogenic diet, nor is it one that can be made based upon a physical exam or by lab testing. You can’t find its diagnosis and treatment described in medical textbooks or in peer-reviewed research papers. The mere fact that adrenal fatigue does not appear in medical textbooks does not prove that it doesn’t exist. After all, ‘nutritional ketosis’ and ‘keto-adaptation’ have yet to be adequately described in those hallowed publications. But where’s the science linking carbohydrate restriction and/or nutritional ketosis to impaired adrenal function (i.e., inadequate cortisol or adrenaline production)? Indeed, there is a somewhat complicated answer to this question that can link nutritional ketosis to fatigue, anxiety, and even insomnia. And yes, adding carbs to your diet could understandably reduce these symptoms. So, case closed, right? Absolutely not! Cutti Continue reading >>

"keto-flu" And Sufficient Intake Of Electrolytes

People often ask me about potassium deficiency (or any other mineral deficiency) on a low-carb, ketogenic diet. I decided to summarise which minerals you should be aware of and what the adequate intake is... To pin or bookmark an easy to follow guide to keto-flu remedies, have a look at this post! What is "Keto-Flu"? Electrolytes (sodium, magnesium and potassium) are often underestimated on low-carb diets. As low-carb expert and scientific researcher Dr. Volek suggests, mineral and electrolyte management is the key to avoiding side effects typically associated with low carb dieting. When entering the induction phase of a Ketogenic Diet (50 grams or less of total carbs - about 20-30 grams of net carbs), most people experience "keto-flu”. This often scares them off and they start to think that low-carb is not right for their body. The "flu" is nothing else than a result of starving your body of carbohydrates. Stay strong! You can easily counteract these effects by replenishing electrolytes. Make sure you include foods rich in electrolytes in your everyday diet and take food supplements (if needed). Firstly, I would like to share my own experience with electrolyte deficiency. I have been really tired recently. It was actually so bad that I couldn't open my eyes and could barely get up even after 7-9 hours of sleep. Also, my energy levels at gym were very low. I woke up in the middle of the night and experienced heart palpitations (weird feeling that could be described as "heart beating too fast"). I knew what was going on: I was magnesium / potassium deficient. I have been on a low-carb diet for more than a year and always made sure I include food rich in these minerals in my diet. The truth is, I have been so busy recently that I didn't pay enough attention to my diet. Continue reading >>

The Ketogenic Diet And Insomnia

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 >>

Here Are The Keto Flu Symptoms And How To Beat Them

Here Are The Keto Flu Symptoms And How To Beat Them

Over the past few weeks, I’ve heard from a few low carbers who had questions about some issues they experienced. They all say that they had rapid weight loss, but some had severe headaches, some had joint pains, one even claimed they had diarrhea. One lady thought that I didn’t know these diets can do this, but alas I was fully prepared. These people were suffering from dreaded keto flu symptoms. Not only was she wrong in assuming I didn’t know about these pains, I’ve actually experienced all of these over the last few years. Some of these are easier to manage than others, but any one of these will send you running to the nearest fast food restaurant. That’s why I wanted to write everything I know about the keto flu and how to get over each of these common symptoms. Update: If you take a look at the comments section, you’ll see that MCT oil is my recommendation for many of the issues people ask about. So, I decided to write a few posts on what it is and why you HAVE to include MCT in your diet. Here’s the first post! Keto Flu Symptoms The format for this post will be where I list each of the common symptoms and I’ll describe it as best as I can. After that, I’ll write everything I know about how to beat the pain. Most of my recommendations come from my own experience while others will be from trusted sources. Also, I’ll continue to update this page as people reply with more symptoms. The Ketosis Headache Often describe as a migraine, the ketosis headache is one of the most painful of the keto flu symptoms – in my opinion. This mostly occurs in the first 24-76 hours of an LC diet. People suffering from this describe the pain as being in the head but hard to pinpoint it to any particular region. The entire outer head feels stuffy and the pain is ofte Continue reading >>

Ketogenic Food List • What Is Keto Diet?

Ketogenic Food List • What Is Keto Diet?

Note: There are affiliate links in this post. See full disclosure. I’ve created this full Ketogenic food list of allowed and not allowed foods + all there is to know about the Ketogenic Diet. Do you feel like your normal body energy is all over the place? Are you constantly losing focus after a meal containing high levels of carbohydrates? Well, try to consider the Ketogenic Diet, also known as Keto for short. Just like the normal diet, this one aids in weight loss and is considered a fat loss diet. However, it is not really like the average diet. It stands out on so many levels. It comes with its own Ketogenic food list, see below. Keto diet is famous for improving the health of people suffering from cancer, epilepsy, and Alzheimer’s disease and many other health issues (see below). It is simple yet requires paying attention to what you eat. What is Keto Diet? (Low-Carb, fat loss diet) The Keto diet is a diet where you eat very low amounts of carbohydrates, moderate amounts of proteins, and a high amount of fats. It seems like you are cutting down on all the good stuff, but this is actually more beneficial to your health than most diets. Most people are generally addicted to carbohydrates (learn about good carbs vs bad carbs) and sugars, especially those of the working class due to the high energy levels they have to sustain and the minimal free time they get. However, this diet is sure to wean you off this addiction sooner than you think. The Nitty-Gritty Details about Ketogenic Diet….. The main benefit of this is the amount of glycogen this diet allows you to accumulate in the body. Glycogen from carbohydrates and all other macronutrients end up stored in the body. Therefore, fat levels in the body are burnt-out for energy, which the diet boosts. The body loses Continue reading >>

Transitioning To Keto & Avoiding The Keto Flu

Transitioning To Keto & Avoiding The Keto Flu

Although "keto flu" symptoms are commonly experienced by people transitioning to a lower carbohydrate diet, if you ever feel unwell when following a ketogenic diet, you must pause it and see your care provider. Before going on a ketogenic diet, you should first discuss it with your doctor and make sure that it is a safe and healthy option for you. Ketogenic diets are not beneficial for everyone (see medical conditions which are contraindicated with ketogenic diets below, and do your research before trying a low carb or keto diet which is very restrictive in carbohydrates). In some cases, low blood sugar can result in adverse reactions (with diabetics in particular) so caution and proper doctor supervision and permission must be sought when making any drastic dietary changes. What exactly is the “Keto flu”? During the beginning stages of the ketogenic diet, its common to begin feeling “bogged down”. Due to ketogenic processes happening in your body, this abnormal feeling is to be expected. However, it must not be sustained due to prolonged exposure to circulating ketones. The “keto flu” is a feeling of flu-like symptoms due to your muscles and organs not being able to function optimally due to circulating ketones generated by the ketogenic diet. It may also be related to hypoglycemia or low blood sugar (see below). Common symptoms include lightheadedness, nausea, fatigue, mental fogginess, abdominal cramps, headaches, and diarrhea. How long does it last? It really depends. However, Keto flu symptoms can begin to appear as early as 1-2 weeks into the ketogenic diet and will remain as long as ketosis is occurring. If symptoms become uncomfortable or interfere with daily routines, the ketogenic diet should be stopped and carbohydrates are to be reintroduced. Hyp Continue reading >>

I Tried The Keto Diet For A Week, And This Is What Happened

I Tried The Keto Diet For A Week, And This Is What Happened

Americans are always finding the “best” way to lose weight, hence the wide variety of diets we have available to us. There’s “raw-til-4,” Paleo, juice cleanses, the blood type diet, cabbage soup diet, and more. Now, another diet, or as people like to call it now, lifestyle, is emerging called keto, which is very comparable to the popular 1970’s Atkins diet. Keto requires you to severely limit your intake of carbs to 25 grams net carbs a day, have a moderate intake of protein, and a high intake of fats. This will set your body to run on ketones instead of glucose. There are so many pros and cons to this diet, and no one can seem to come to a definite conclusion, partly because it hasn’t been studied long enough. As a society, we go through waves of fearing a certain macro nutrient, to all of a sudden praising it. Keto could just be another phase, or maybe it actually provides the health benefits it claims to from simple weight loss to curing cancer. I decided to try it out myself for one week to see what would happen. My goal wasn’t to lose weight, or to reinforce the health claims. I just wanted to experience what it would be like, and what people go through when practicing keto. The Night Before I did my research, calculated my macros, and prepped some meals that I can have. The amount of eggs I have in my fridge right now is ridiculous. I also got avocados, Earth Balance vegan butter, low-carb vegetables, and cheese. My goal is to hit 25 grams carbs, 75 grams protein, and 137 grams fat. I love peanut butter, eggs and cheese for sure, but…yikes. I dragged my boyfriend to do it with me so I’d be encouraged to finish out the week. He was ecstatic for it, though, and kept talking about how much butter and steak he was going to eat. I joked about how I Continue reading >>

More in ketosis