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Keto Flu Muscle Aches

8 Ways To Blast Through Low-carb Flu And Dive Into Ketosis

8 Ways To Blast Through Low-carb Flu And Dive Into Ketosis

Have you just started a low-carb diet? Do you find yourself feeling exhausted and overcome by tiredness? Perhaps you are thinking that going low-carb wasn’t a good idea after all… You might already know that these symptoms are not uncommon, especially if you are doing low-carb for the first time. Also known as “low carb flu” or “Atkins flu”, this phase is completely normal – although by no means pleasant. This condition occurs when you cut your carb intake sharply, to about 20-30g a day, in order to induce ketosis. What is low-carb flu? Your body is used to running on carbs. It’s been operating this way for decades. Cutting carbs in favour of fat is a huge change for your metabolism. Your body needs some time to adjust to this change. This period of adjustment can sometimes cause flu-like symptoms. Fatigue is the most common one, but you could also get muscle cramps, headaches, dizziness and mental fog. Some of these symptoms are markers of sugar withdrawal. Sugar addiction is real and common, so trying to break away can be difficult. Low-carb flu is not actual flu Please note that “low carb flu” does not include fever or respiratory cold-like symptoms such as coughing or sneezing. If you are experiencing any of these, it means that you might have actually caught an infection! So it would be a good idea to postpone starting your diet until you are all clear. How can you fight tiredness and other symptoms of low-carb flu? First of all, remember that it won’t last forever. Low-carb flu usually lasts around 3-5 days (although could be 1-2 weeks for some unlucky people with high metabolic resistance). Here are some simple tips on making this transition easier. 1) Eat more fat Fat is the key to this whole issue. You must eat lots of it – a lot more th Continue reading >>

Why Ketones (and Ketosis) Can Cause Stomach Pain

Why Ketones (and Ketosis) Can Cause Stomach Pain

This is not a “feel-good” post. We are going to talk about some of the not-so-pleasant side effects of transitioning into ketosis, especially looking at why ketones (and transitioning to ketosis, in general) can cause stomach pain. We will also talk about what you can do to solve the issues. Some are practical solutions; others have to do with summoning the mental strength to just deal with a little discomfort to get the rewards and results you want. If Captain Jack Sparrow were doing the ketogenic diet, he would probably say. “The stomach pain is not the problem… it’s your attitude about the stomach pain which is the problem.” I’ve been there too. The first time I ever tried exogenous ketones, I was about 16 hours removed from carbohydrates (In-N-Out burger) and I was feeling awful. I thought Perfect Keto would make it all better. I took a heaping scoop of Peaches and Cream and waited 30 minutes. The results? Significant stomach issues, to put it kindly. I thought surely these ketones are bad and I quit my attempt to “go keto” on the spot. Why Ketosis Causes Stomach Pain The short answer is dehydration. The process of keto-adaptation is going to dehydrate us. Remember that one purpose of taking exogenous ketones is to speed up keto-adaptation. This means taking ketones will also speed up the side-effects of keto-adaptation. Why Does Ketosis Dehydrate? Transitioning to keto means we are moving from using glycogen and carbs to using fat and ketones. There are two reasons this dehydrates us. 1) One of the main inefficiencies with glycogen and carbs is that it must be stored with water. It takes 4 grams of water to store a gram of glycogen.[1] As you run through your glycogen you will lose tons of water (not literally tons but you get the point). 2) High Continue reading >>

Quick Guide To Keto-flu Remedies

Quick Guide To Keto-flu Remedies

Hi Everybody, Together with out talented designer Ola, we created yet another infographic for you. It explains what keto-flu is, who may experience it and how to lessen the common symptoms like headaches or muscle cramps. I've had keto-flu myself so I know how bad it can make you feel. Once you give up most carbs, make sure you include foods like avocados (potassium), nuts (magnesium), bone broth or sauerkraut (sodium) in your diet. If you want to learn more, have a look at my post here: "Keto-flu" and Sufficient Intake of Electrolytes Please, feel free to pin it and share it with your friends. You can find the Carbs vs Fat infographic here. Have any comments? Let us know! :-) Do you like this post? Share it with your friends! I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight. That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food. Continue reading >>

What Is The Ketogenic Diet, And Should You Do It?

What Is The Ketogenic Diet, And Should You Do It?

Unsustainable diets tend to have one thing in common: They restrict the foods that normally keep you feeling full and recommend limp alternatives that leave you with lingering cravings. If you tend to make a beeline to the vending machine every afternoon, the fast-growing list of devout fans of the ketogenic diet say it might be the answer. The ketogenic diet, also called the "keto" diet, is hardly new, but it's started to swell in popularity—last year it was the fifth-most searched diet on Google. "The ketogenic diet is too often viewed as simply a sugar elimination diet … but really, it is a low-carb diet [that] drastically reduces the foods that turn into sugar in the body," says Maria Emmerich, author of The 30-Day Ketogenic Cleanse and The Complete Ketogenic Diet for Beginners. In essence, pasta and bread are out, and vegetables and filling, high-fat foods are in. "Even a less intense, modified version can help you reap the keto diet's benefits," says Josh Axe, DNM, DC, CNS. "By limiting sugars and processed grains, you lower your risk of type 2 diabetes. Eating an array of heart-healthy fats can decrease your risk of heart disease," he explains. Curious? Here's everything you need to know about the ketogenic diet to decide whether it's right for you. So what makes it different from every other low-carb diet out there? "Almost every cell in our bodies can use two fuel sources, glucose (sugar) and ketones (fat)," explains Emmerich. "This diet restricts carbohydrates so that it switches to using fat as its primary fuel." In other words, it encourages eating high-fat foods rather than carbohydrates to put your body in a metabolic state called ketosis. We hear you: Isn't fat bad for you? "All of the latest, unbiased science has shown fat is not the villain it has b Continue reading >>

What Is Keto Flu ?

What Is Keto Flu ?

So What is Keto Flu Anyways!? I posted this What is Keto Flu article below back in the summer of 2013 when I had no idea what I was doing or what keto flu was. All I knew is that I was sick as a dog! I’ve learned so much since then and so many people manage to find this article, so I thought I should update it with the solutions that work! The Keto flu is also called Ketosis Flu, Ketogenic Flu, Induction Flu and Carb Flu depending on what groups you hang out in. It normally is what happens after your first couple of days without carbs. Not to every single person, but most people go through some sort of carb withdrawal and/or carb detox. What actually causes the Keto Flu Symptoms? Keto flu happens when our bodies shift from glucose or sugar burning mode to fat burning mode. It is basically an electrolyte imbalance. On a keto diet we need more magnesium, potassium and sodium. Luckily, this is a pretty easy problem to solve and I wish I had known about this 3 years ago! Can You Stop Keto Flu ? You know, for some of us, the keto flu is something we just have to go through for a few days. Think of it as a detox because bottom line, that is what is happening. You are detoxing from sugar, carbs, wheat, all those things that are holding you back from optimal health. But even though you likely can’t stop keto flu, you sure can minimize the symptoms! Drink lots of salty chicken broth. Use a magnesium supplement. You will be amazed at how helpful this will be! I recommend using Lo Salt or any similar blend that has potassium and sodium. My other go to remedy is a nightly drink of Calm. This is a magnesium drink that I swear by and I still use it almost every night. Not only does Calm prevent leg cramps but it also keeps me regular, which can be an issue for low carbers. It is Continue reading >>

Induction Flu

Induction Flu

Those of us who have done low-carb for years are happy to sing the praises of the low-carb lifestyle--decreased weight and increased energy, plus improvements in blood pressure, triglycerides, HDL and blood glucose numbers. But in much the same way that the joy of having a new baby diminishes our memory of the pain of childbirth, we find it easy to forget that one of the aspects of low-carbing is very hard. It's called Induction flu, or Atkins flu. On the Standard American Diet (very aptly named the SAD diet) we are used to eating low fat, moderate protein and high carbohydrate. Our body's primary source of energy comes from the burning of hundreds of grams of carbohydrates we consume every day. When we change from a SAD diet to a low-carb diet, we abruptly remove the macronutrient that has provided most of our energy. Eventually our energy will come from the fat we eat, but in the meantime our bodies have a huge transition to make. Every nucleated cell in our body contains 46 chromosomes with over 3 billion base pairs of DNA. In that DNA is the information needed to make the enzymes required for us to metabolize both carbohydrates and fats into energy. Although the information is there, it is not translated into enzymes unless those enzymes are actually needed. A person eating a SAD diet will have all the enzymes he or she needs to convert carbohydrates into energy, but very few of the enzymes needed to convert fat into energy. Typically a low-carb diet is begun at a level of 20 to 30 grams of carbohydrate a day. Suddenly the carbohydrate conversion enzymes no longer have a substrate. They initiate Plan B, which is to utilize the glycogen stored in the liver and muscle tissue. Glycogen is converted to glucose, which is converted to energy. After about a day, glycogen i 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 >>

Homemade Keto Electrolyte Drink – Instant Relief Of Keto-flu Symptomes

Homemade Keto Electrolyte Drink – Instant Relief Of Keto-flu Symptomes

I’m writing this article because I feel like there it’s not given enough importance to such a meaningful subject like electrolytes in a ketogenic diet. If you are experiencing one or more symptoms from the list below and you are following a low carb/ ketogenic way of eating, you have for sure an electrolyte deficiency. Electrolytes deficiency it’s common on a super strict low carb diet. Today I’m going to show you how you can make an electrolyte drink at home that will release the “keto flu” symptoms instantly. You don’t have to spend enormous amounts of money on sports drink that are full of sugars and nasty ingredients. What are the signs of the lack of electrolytes? Weakness Tiredness Dizziness Nausea Headache Fatigue Twitching Confusion Anxiety Irritability Muscle Weakness Leg Cramps Constipation The electrolytes are sodium, potassium, magnesium, calcium, and chloride. YES, you can get them from natural sources like avocado ( potassium), green leafy greens, mushrooms etc. For as long as you include so little carbs in your diet, you should always take care to get enough electrolytes. Otherwise, you experience the symptoms above. When you switch to a low-carb diet, your kidney switches from retaining salt to rapidly excreting it. The body is getting rid of excess water and salt, which is a good thing. From the book “The Art and Science of Low Carbohydrate Living”: Low carb diets are natriuretic – they make the kidneys dump sodium. Sodium deficiency can cause headache, dizziness, and fatigue. With continued low carb intake and sodium restriction, at some point, your kidneys start to excrete potassium to conserve sodium. Potassium deficiency can lead to muscle cramps, cardiac dysrhythmia. It can also cause the body to lose muscle, even when there’s 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 >>

Ketosis Symptoms

Ketosis Symptoms

Source Ketosis is the name for a state achieved on a low-carbohydrate diet. According to WebMD, when you are in ketosis, it means your body is burning fat for energy. When that happens, your body releases ketones into your bloodstream, and you are in ketosis. This state may cause a host of temporary symptoms. Understanding the Symptoms Many dieters develop symptoms that let them know ketones are present. For many people beginning a low-carb diet, ketosis kicks in after a few days of strict adherence to the diet. In fact, many low-carbohydrate plans, such as Atkins and paleo, have an initial phase in which dieters take in extremely low amounts of carbohydrates (usually less than 25 grams per day) to kick start ketosis. You can test for ketones in the urine using ketosis strips, or rely on symptoms to tell you ketosis has been achieved. Early Stages Symptoms of ketosis vary, depending how long you've been in the state. In the early stages, the symptoms may be a bit unpleasant. However, as your body adapts to ketones in the bloodstream, symptoms may decrease. Early symptoms usually last for several days or up to a week in some people. This period of symptoms is sometimes called the keto flu. It may continue until your body is used to burning fat instead of glucose. Afterwards, the levels of ketones should lessen, but that doesn't mean you aren't losing weight. It means your body has found a balance and is no longer producing excess ketones. According to Diet Doctor, early stage symptoms include: Flu-like symptoms, such as fatigue and headache Nausea Brain fog Constipation Leg cramps Feeling unusually thirsty Irritability Heart palpitations Dry mouth Ketosis breath, which smells fruity and unpleasant Decreased energy and weakness Dizziness Sleep problems Cold hands and feet Continue reading >>

The Keto Flu: Common Keto Diet Side Effects & 6 Feel Better Remedies

The Keto Flu: Common Keto Diet Side Effects & 6 Feel Better Remedies

Have you ever heard of the keto flu before? Also known as induction flu, you may be experiencing it and not even know! The keto flu can happen when you all of the sudden remove carbs from your diet. The name stems from the ketogenic diet, a very low carb, high fat diet people use to lose weight. In the keto diet, you basically replace your carb intake with fat, and in turn, your body becomes efficient at burning fat for energy. The keto flu is also known as the carb flu or low carb flu (as you can see, it goes by name names), and happens when your body switches from burning glucose to burning fat. Symptoms like nausea, dizziness and drowsiness often occur as your body’s natural reaction to removing carbs from your diet. But don’t fret, it won’t last forever. What is Keto Flu? To dig a little deeper, it’s important to first point out that the keto flu doesn’t affect everyone. If you recently started a low carb diet such as keto and aren’t experiencing any symptoms, you’re one of the lucky ones! And when the flu does hit, it affects every person a little differently. They call it the keto flu because you experience flu-like symptoms when you’re on it. Your body is used to getting carbs from the foods you eat, so when it no longer does, it’s not always able to change your body’s energy source right away. The keto flu may also occur due to electrolyte deficiency. When you switch to a keto diet you’re filling your body with wholesome foods and cutting out processed foods, which can lead to lower electrolytes. People with the keto flu usually feel pretty crappy, and some even say it’s so bad because it’s basically a withdrawal from carbohydrates. And since sugar is a form of carbs, that’s definitely not surprising. If you’re feeling low energy, i Continue reading >>

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 Flu Symptoms With Remedies From The Top Keto Blogs

Keto Flu Symptoms With Remedies From The Top Keto Blogs

A ketosis diet is a powerful tool for health and weight loss. But, it can seem difficult, especially at the beginning. One of the largest problems is the ‘keto flu’. This doesn’t affect everyone but most people will experience it to some degree or another. So, what are the keto flu symptoms? And, more importantly, how do you get past the ‘flu’? This post will answer all of those questions and get you started on the right track. To do so, I’ve searched the web for top bloggers who talk about the ketosis diet. These are people who are passionate about keto and have personal experience. In this post, they share their top tips for getting past the keto flu, including what has worked for them personally. These different opinions are critical. After all, the keto experience is different for each person and the best solution for one person may not work for another. The ‘keto flu’ is basically a form of withdrawal. You’re switching from carbs as an energy source to fat instead. To do so, your body needs to adjust. The symptoms come from this adjustment, along with various electrolyte and hormone imbalances that occur as well. Even so, the keto flu isn’t a bad thing. Becoming fat fueled is why a keto diet is so powerful and your body will need to adapt. What the keto flu looks like varies considerably. Some people will experience mild symptoms, others will go through a more severe version. But, however bad it is – the keto flu will pass. Common keto flu symptoms: And, let me be clear, the keto flu is not long-term. Some people experience it for a day or two, others may have some symptoms for a week or more. It isn’t an indication of what the ketosis diet will feel like. In fact, once people get past this initial phase, they tend to find that they have inc Continue reading >>

Keto-flu: Cheating On Keto Will Give You A Bad Time

Keto-flu: Cheating On Keto Will Give You A Bad Time

“Keto flu” is very common state during induction phase of Ketosis. This state is also followed by dizziness, nausea, diarrhea, or muscle cramps. Ketogenic life is real science, but don’t let loose yourself in a whole bunch of numbers. This article is very important for beginners, because they often have higher goals than experience. For some keto beginner’s, “Keto-flu” can be a real challenge for continuing or stopping with keto diet. Normalize your blood pressure People who ends up on Keto diet automatically ends up with cutting a lot of processed food rich with sodium. Reduced intake of carbs causing proper leveling of blood sugar, for that reason our body doesn’t need to elevate levels of insulin to stabilize blood sugar. The final effect is, low blood pressure In normal conditions our kidneys tend to store high levels of sodium. But on low insulin levels, kidneys change their behavior. There are a lot of hormonal activities which the kidneys put in diuretic type mode. In this mode kidneys release stored levels of sodium, potassium, and water through the urine. The major function of the salt is maintaining blood pressure, but if you do not replace your daily needs of salt as a side effect you can feel dizziness, fatigue, or weakness. For that reason introduce salt and fluids in your diet. Fluids are essential part for right leveling blood pressure. There are certainly kind of beverages that are carb-free or very low in carbs. Check out a few ideas in the link below (Premium Collection of Keto Beverages) Another easy way to overcome this state is preparing (Natural Sugar-free Ketogenic Electrolyte Drink). This drink refuels your daily needs for sodium, magnesium and potassium. Prevent nausea and diarrhea Some people have bad experience with Keto-flu foll Continue reading >>

Side Effects Of A Ketogenic Diet

Side Effects Of A Ketogenic Diet

Tweet Like any significant change to your diet, when starting a ketogenic diet, it is normal to experience one or more side effects as the body adapts to a new way of eating. When going on a ketogenic diet, the body has to switch its fuel source from the glucose in carbohydrate to using its own fat stores, and this can lead to experiencing some of the following side effects: Loss of salts Keto-flu Changes in bowel habits Leg cramps Bad breath Loss of energy Usually these side effects are temporary and can usually be remedied. Loss of salts There are some changes with fluid balance that can typically occur within the first couple of weeks of a ketogenic diet. This happens as the body uses up its stored sugar (glycogen) which releases water into the blood that gets passed out of the body through urine. As fluid is passed out of the body, salts in the body can get depleted too. As a result, you may experience a loss of fluid and salts as you move into and maintain ketosis. Make sure you keep yourself hydrated through the day. Water is the best drink for hydration but tea and coffee are also fine as long as they’re not very milky. Ensure you have enough salt as this can prevent side effects such as headaches and wooziness. You are free to add sea salt to your food and can take salts by drinking vegetable or bone broths and bouillons too. Potassium and magnesium are other important salts. As long as you are eating healthy, natural foods (such as nuts, meat, fish, dairy and a range of vegetables), you shouldn’t have a problem getting enough magnesium and potassium. Keto-flu The first few weeks of transitioning to a ketogenic diet can be challenging for some people. Whereas others adapt to it more easily. Your body may be used to relying mainly on glucose for energy and so Continue reading >>

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