Ketosis For Migraines
Migraines are no joke. Anyone who suffers from them knows just how debilitating the symptoms can be, including nausea or vomiting, severe pain, and sensitivity to light and noise. Migraines can prevent people from working or leaving their house and can decrease overall quality of life. Some with migraines have used the ketogenic diet as a method for improving their migraine headaches. We’ll talk about why and how ketosis can be beneficial for migraine sufferers. What are Migraines? Here are some facts about migraines: Migraines are reccuring moderate to severe headaches, often including intense throbbing, that usually last anywhere between four to 72 hours at a time. They usually start on one side of the sufferer’s head and can spread to include both sides. Some people experience an aura, like a pursing flash of light, and fatigue right before a migraine comes on. Triggers for migraines can include changes in hormones, eating or drinking certain things, exercise, or stress. Most medications for treating migraines are either for pain relief or to prevent or lessen the recurrence. However, each come with their possible side effects and aren’t guaranteed to be effective. Let’s take a look at how inducing ketosis in the body through a ketogenic diet might be able to help those with migraines: The Ketogenic Diet for Epilepsy Vs Migraines The ketogenic diet was originally created to help prevent seizures in epilepsy patients who weren’t responding to medication. It allowed patients to mimic fasting (which has been found to reduce their amount of seizures) while still getting to eat—since the high fat and very-low-carb intake of ketogenic starves the body of glucose. Since since, the ketogenic diet been utilized for not only helping people lose weight but also in a 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 >>
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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 >>
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 >>
The Role Of Salt In A Ketogenic-diet. ‘keto-flu’ Explained!
I was keen to understand why all the low-carb diet resources tell you to eat more salt. I therefore decided to look into this in greater detail. The problem I encountered was that nothing actually states the reasoning behind it; sources merely allude to the requirements, then make recommendations on how to achieve them. What I was keen to understand in particular, is the role of insulin in causing the kidneys to retain salt. The below is what I’ve managed to piece together. As always, I must state that I have no medical or dietary training; all I can do is try and present the results of my own reading in as clear and jargon-free way as possible. If readers’ comments can help guide my understanding, then all feedback will be gratefully received! So here goes… Salt! When you switch over to a ketogenic diet, you’re effectively changing the way your body creates and burns energy. On a glucose-based metabolism, the energy-form ‘glycogen’ is produced in the liver. This energy is water-soluble and transported around the body in your blood. The blood-stream is therefore our ‘road-network’ for distributing energy to all the cells and muscles that need it. Glycogen is also stored in the muscles, so the blood-motorway serves to ‘top up’ these stores when required. Because glycogen is transported in liquid & is water-soluble; it’s unsurprising that glycogen itself contains a lot of water. In fact, it’s stored in liquid form; three to four parts water to one part glycogen (sources state 3-4g water to 1g glycogen). When you restrict carbohydrate, you stop consuming glucose, the raw-material from which glycogen is made (see Fuel versus Energy for more details). Your stores of glycogen therefore deplete as your body burns energy, and because glycogen carries 3-4 Continue reading >>
Experiments In Ketosis: Maximizing The Migraine Preventative Effects
Ketogenic Diets – Making Up For Lost Time I have a prediction: you’re going to start hearing a LOT more about ketones and ketogenic diets in the next decade or two. For those not familiar, a ketogenic diet is a way of eating that promotes the formation of ketone bodies in the liver, which are released into the bloodstream and can then be used by the brain as a source of energy (some argue that it’s the brain’s “preferred” source of energy). We’ve known since the early 20th Century that something special happens to a brain on ketones – that’s when it was discovered that they were a powerful tool for preventing seizures. Ketogenic diets beat the pants over any pharmaceutical when it comes to controlling seizures. Then something terrible happened. Fat phobia. You see, getting the body into nutritional ketosis requires you eat a high fat, moderate protein, very low carbohydrate diet (typically 20-50 grams per day). So when saturated fat became the bogey-man for heart disease (since proven wrong, MANY times over: 1, 2, 3, and so on…), ketogenic diets were viewed as dangerous, an extreme measure for extreme cases. Now that the era of saturated-fat-phobia is coming to an end (albeit a painfully slow one), the doors have once again opened to ketogenic diets. And now we’re making up for lost time. The Ketogenic Diet and Migraine We’ve only just begun to see glimpses of the therapeutic potential of ketogenic diets beyond the treatment of epilepsy, including cancer, neurodegenerative disorders (Alzheimers, Parkinsons, etc.), and obesity. And migraine. As with epilepsy, promising data was published in the early 20th Century on the effects of ketosis on migraines, but was all but forgotten or ignored during the Great Fat Scare. Now, migraineurs around the wor Continue reading >>
27: Keto Talk Mailbox Blitz, Low Energy, Headache, Stomachache, Breastmilk While Keto
LISTEN AND DOWNLOAD AT ITUNES If you are interested in the low-carb, moderate protein, high-fat, ketogenic diet, then this is the podcast for you. We zero in exclusively on all the questions people have about how being in a state of nutritional ketosis and the effects it has on your health. There are a lot of myths about keto floating around out there and our two amazing cohosts are shooting them down one at a time. Keto Talk is cohosted by 10-year veteran health podcaster and international bestselling author Jimmy Moore from “Livin’ La Vida Low-Carb” and Arizona osteopath and certified bariatric physician Dr. Adam Nally from “Doc Muscles” who thoroughly share from their wealth of experience on the ketogenic lifestyle each and every Thursday. We love hearing from our fabulous Ketonian listeners with new questions–send an email to Jimmy at [email protected] And if you’re not already subscribed to the podcast on iTunes and listened to the past episodes, then you can do that and leave a review HERE. Listen in today as Jimmy and Adam blaze through a bunch of listener questions in Episode 27! Here’s are the 12 questions Jimmy and Adam answered in this special Keto Talk Mailbox Blitz extended podcast today: – Testimonial from someone who learned his lesson why it’s important to stay ketogenic all the time Hey Jimmy and Doc, Just listened to your new Keto Talk podcast and what a great show you guys do. You mentioned pancreatitis in a recent episode and I wanted to share an experience I had with this. I cheated on the diet with lots of carbage and sugar. The next day I experienced an acute inflammation of the pancreas. It wasn’t a full blown case of pancreatitis but it was painful and lasted a few days. It also felt like I was having some gallbl Continue reading >>
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 >>
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 >>
What Is The Keto Flu & How To Remedy It?
Adapting to the ketogenic diet can feel like the flu. Tiredness, fatigue, stomach pains, and dizziness are common symptoms that the ketogenic diet beginner can experience, but these symptoms don’t come from a ketogenic virus or an infected mosketo (like “mosquito” — sorry, I couldn’t resist). In fact, the symptoms for keto flu are not even caused by ketosis, ketogenesis, or the flu at all. The keto flu is caused by the body’s response to carbohydrate restriction. Carbohydrate Restriction Can Be Difficult Carbohydrates are like your body’s version of your first love. They provide so much comfort, sweetness, and easy energy that we spend most of our time with them. It feels so right, it feels like true love, but it is mostly lust. The kind of lust that increases our risk of diabetes, heart disease, and obesity. This is why breaking up with carbohydrates is a good idea for many people. But — just like with any breakup — it is difficult at first. You crave them and yearn for them. It is so heart breaking — not because you needed them, but because you are so used to living with them. However, after a couple weeks to months, you begin to adapt to life without your first love. With the help of your friends, protein and fat, you begin dating your new love interest: ketones. And suddenly, life is much better than before. This is what is going on inside of your body when you restrict carbohydrates. Most of your cells prefer to burn sugar for fuel and are adapted to using the carbohydrates that you eat. For your body to adapt to carbohydrate restriction, it must make many changes from the cellular level to the hormonal level. This process is synonymous with the adjustment period we go through after ending a relationship with someone we love very much. And just 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 >>
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 >>
The Healthiest Keto Electrolyte Drink
Keto And Electrolytes When you are on a ketogenic diet, your body process minerals i a slightly different way. You kidneys will eliminate sodium at a much higher rate when you are restricting carbohydrates. That means that you will have to supplement your sodium intake to match this loss. Dr. Volek And Dr. Phinney in the book The Art and Science of Low Carbohydrate Living recommend to supplement with at least 3ooo mg of sodium a day. Yes that’s right, 3 GRAMS of salt a day! Not aways easy to do… But very important, as sodium is necessary in the body to maintain potassium and magnesium balance. When sodium is too low, both potassium and magnesium levels will decrease, causing cramps, headaches, dizziness and more. So if you are feeling any of those symptoms, especially at the beginning of keto adaptation, you might be lacking some important minerals! An Easy And Delicious Keto Electrolyte Drink Aloe vera juice is a great supplement to your diet! It contains calcium, magnesium and sodium, and it extremely healing for the gut. It also has a pleasant tart taste which can help reduce sugar cravings! Pair it with the extra tanginess of lemon and it will quench your thirst like nothing else. And don’t worry you will not even taste the sea salt. It’s the perfect refreshment after you practice sports or when you are keto adapting! The perfect drink to replenish electrolytes after sports or when you are keto adapting! Mix all ingredients together, and enjoy. You can use chilled water or drink over ice for extra refreshment. Continue reading >>
Eat Meat. Drink Water.
Should salt be included in a Zero Carb diet? The subject of salt is a bit complex. On the one hand, Owsley “The Bear” Stanley – who ate a Zero Carb diet for over 50 years – felt that salt should be avoided. Here are some of his comments regarding salt that he posted on a now-defunct low carbhydrate internet forum he participated in during 2006: “I don’t use salt.” “Salt is not good for a fat burner.” “Salt is not good in your food, it is a chemical and will damage your skin and your kidneys over time. It also interferes with fat metabolism.” “When I was a dancer, I used no salt in anything. I drank huge amounts of plain water during class and never had a bit of problem, whereas the other dancers scarfed salt tablets like candy and still had problems.” “I sometimes sweat so proficiently that I need to drink 3 or four liters of water in less than an hour. I have no effects of low salt, and my sweat is never salty. I used to watch the other kids in ballet class scarfing slat tabs, while I just drank water. My shirt was very wet, but dried out normal, while theirs were rimed with a heavy white salt crust – indicating that the massive excess of alt was simply being dumped. If they did not eat the salt tabs when drinking water, they fainted.” “Adding salt to food is not good. If you eat nothing but steaks you will never have any deficiencies.” “It only takes about one ounce of any meat/day to supply all the sodium your body requires for normal saline balance.” “Salt is an addiction. It is culturally induced by the need to add some salt for flavor in vegetables.” “When I gave up salt, the only food that I ate which seemed to need salt was eggs, but after a few years this passed. Unsalted butter made the difference – without that Continue reading >>
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 >>
