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Keto Flu Symptoms, Low Carb Headache And Fatigue In Ketosis

Keto Flu Symptoms, Low Carb Headache And Fatigue In Ketosis

I would have it as a guess that more than half of the people I have seen on the Ketogenic Diet have experienced to some degree what is known as Keto Flu or Low Carb Flu. Mostly a feeling of fatigue, slight headaches or nausea overcomes them. The symptoms of Keto Flu / Low Carb Flu usually occurs in the first two weeks of a person beginning a ketogenic diet and entering into ketosis. They can come and go if you’re not getting the right nutrition. Share the Infographic above on your site! The other half follow what is recommended and replenish themselves with essential minerals and electrolytes that are being depleted. These electrolytes are flushed from their bodies as they rid themselves of the water retention and sodium their old high carb diets made them hang on to. What are the symptoms of Keto Flu or Low Carb Flu? The symptoms of Keto Flu as you begin to restrict your carbs and enter into a state of ketosis varies from individual to individual. They differ in duration and severity, dependant on what high fat, low carb foods you include in your ketogenic diet and their mineral content. The Most Common Keto Flu Symptoms Experienced are: What is known as a Low Carb Headache, Diarrhea Fatigue Weakness Nausea Dizziness Low Blood Pressure Brain Fog What Causes Keto Flu / Low Carb Flu, Fatigue, Headache and other Symptoms of Ketosis? Firstly I’d like to bring this away from the technicalities of minerals and nutrients for a second and get people thinking laterally about what they are embarking upon. Essentially when going into a Ketogenic Diet, Ketosis or most Low Carb Diets, we are breaking an addiction. Most western populations are drawn to carbohydrates, or put even more simply sugar! Sugar gives us an instant rush and satisfaction as it flows through our bodies, co Continue reading >>

Keto Flu Symptoms: Do This Before Starting A Keto Diet

Keto Flu Symptoms: Do This Before Starting A Keto Diet

I remember when I first started on my keto diet journey almost 2 years ago. I never heard anything about a keto flu until I was in the mist of going through it myself. Some things were not that bad, others were kinda strange…lol… But when it’s all said and done, you may experience a couple or maybe even multiple keto flu symptoms when starting out. So I wanted to touch on a few symptoms that I went through as well as those that I’ve worked with. I also want to give you a few tips on what you can do before starting a ketogenic diet or if you’re already experiencing keto flu symptoms to minimize the affects. What is Keto Flu? The keto flu is when you’re going through withdrawals from not eating carbohydrates. When you first start a ketogenic diet, you’re body will be in sort of a shock stage. Being that we are conditioned from birth to depend on glucose as a fuel source, our body is kinda confused on what’s happening. So when we become carb depleted, it’s natural to feel weary or have brain fog. Because we’ve depleted our glycogen storage, our body is forced to use fat as its primary source of fuel but it has to learn how to do it. You’re not going to keto adapt overnight and if you have any serious metabolic derangement, It can take months before you keto adapt. Never the less you’ll be surprised with the fat loss and the health benefits that you’re going to experience even before you “actually” keto adapt. So don’t rush it, take your time and be patient… I’m mainly talking to you “Ladies”…lol… Because you are the ones sending me emails everyday trying to lose 10 pounds in three days…smh… So just relax! Keto Flu Symptoms Okay, now we’re getting to meat of the article (why you’re here) and I want to do by best to help yo Continue reading >>

Beat Keto-flu With Homemade Electrolyte Drink

Beat Keto-flu With Homemade Electrolyte Drink

This recipe was inspired by a great electrolyte drink created by Wellness Mama. Apart from using electrolyte drinks for rehydrating during sports, it's an effective natural keto-flu remedy. Electrolytes, especially magnesium, are often deficient when you eat less than 20-30 g net carbs. Making an electrolyte drink that tastes good was a real challenge. At first, the drink was too salty and I had to make a few batches before I was happy with the result. I used slightly different ingredients than the original recipe to increase the potassium and magnesium content and to make it suitable for a keto diet. If you've ever been through keto-flu, you know how bad the symptoms can be: headaches, muscle weakness, cramps or fatigue are just some of the side effects you don't want to experience during the transitional period of the ketogenic diet. Great for pinning: Quick Guide to Keto-flu Remedies 3 free diet plans to help you kickstart your diet, lose weight and get healthy Recipes, giveaways and exclusive deals delivered directly to your inbox A chance to win the KetoDiet app every week Nutritional values (per cup) Total Carbs 1.7 grams Fiber 0 grams Net Carbs 1.7 grams Protein 0.1 grams Fat 0.1 grams of which Saturated 0 grams Energy 6 kcal Sodium 103 mg (5% RDA) Magnesium 178 mg (45% RDA) Potassium 216 mg (11% EMR) Macronutrient ratio: Calories from carbs (90%), protein (4%), fat (6%). If you need to add more sodium to your diet, try Homemade Bone Broth!. For more potassium try avocados! Ingredients (makes ~ 6 cups) 5 cups water or herbal tea of choice (~ 1.2 l) ½ cup lemon or lime juice (120 ml/ 4 fl oz) ½ tsp potassium chloride (see Tips below for alternatives) ¼ tsp salt (I like pink Himalayan) - ⅛ tsp if too salty 2 tbsp Natural Calm magnesium supplement (12 g/ 0.4 oz Continue reading >>

What Is The Keto Flu Or Low Carb Flu And What To Do About It?

What Is The Keto Flu Or Low Carb Flu And What To Do About It?

Keto flu symptoms, mitigation and getting over excess carbohydrates Any major dietary or lifestyle change has the potential to cause discomfort or lets face it, even mess you up for a bit. This is sometimes referred to as a ‘flu’. It’s the most common time during which people will quit their dietary or lifestyle shift as many simply feel they are unable to function without significant carbohydrates and snacking throughout day. Here we’ll discuss the major downside to starting a ketogenic diet or a low carb one, and how to minimize the discomfort often accompanying this adaptation period. Like most people you’ve probably spent 20 – 60 years feeding your body a significant amount of carbohydrates and much of them from poorly chosen overly processed sources. Your cells, organs, central nervous system and brain have all adapted to it through hormonal and metabolic responses normally running in the background. Switching fuel sources, like eating less carbs and more fat, is likely to throw your body and brain for a loop. To be clear, the “keto flu” label is a bit of a misnomer. It’s more akin to carbohydrate withdrawal symptoms resulting from a shifting hormonal states and imbalanced electrolyte adjustments that are along for the ride. Regardless, this buzz term is in the general consciousness now so we might as well keep using it for now. Before diving into the details, keep in mind that the following four books should teach you nearly everything you need to know about low carb and ketogenic diets, including how to handle the keto flu. The rest of the relevant science is dispersed amongst hundreds if not thousands of papers only a search away on PubMed. If you want to ask questions about it or be part of our community please visit Ask BreakNutrition. Sympto Continue reading >>

What Is The Keto Flu & How To Remedy It?

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 Side Effects & How To Cure Them

Low-carb Side Effects & How To Cure Them

Are you struggling while starting out on a low-carb or keto diet? Do you get headaches, leg cramps, constipation or any of the other more common side effects? Use the information on this page to avoid them – and feel great while losing weight. The main solution to most common problems when starting low carb is to increase the intake of water and salt. It’s even better to do it preventatively during the first week. If you do, you’ll most likely not experience any of these problems, or they’ll only be minor. Use one of the shortcuts below for specific problems – or just continue reading for all of them. Top 6 common problems when starting Less common issues on low carb Low-carb myths Leg cramps Leg cramps are not uncommon when starting a strict low-carb diet. It’s usually a minor issue if it occurs, but it can sometimes be painful. It’s a side effect of the loss of minerals, specifically magnesium, due to increased urination. Here’s how to avoid it: Drink plenty of fluid and get enough salt. This may reduce loss of magnesium and help prevent leg cramps. If needed, supplement with magnesium. Here’s a suggested dosage from the book The Art and Science of Low Carbohydrate Living by Drs. Jeff Volek and Stephen Phinney: Take 3 slow-release magnesium tablets like Slow-Mag or Mag 64 a day for 20 days, then continue taking 1 tablet a day afterwards. If the steps above are not enough and the problem is bothersome, consider increasing your carb intake somewhat. This should eliminate the problem. The more carbs you eat though, the weaker the impact of the low-carb diet. Bad breath On a strict low-carb diet some people experience a characteristic smell from their breath, a fruity smell that often remind people of nail polish remover. The smell is from acetone, a ket Continue reading >>

Keto Flu And Electrolyte Imbalance [so Important!]

Keto Flu And Electrolyte Imbalance [so Important!]

Keto Flu and Electrolyte Imbalance [SO IMPORTANT!] Keto flu! If youve been following a very low carb diet and any of the following sound intimately familiar, theres a good chance you have the dreaded keto flu. Im shaky today, and my head hurts. Im feeling pretty weak today. I have a terrible headache!! And feeling shaky What have I done?! More than a few times I have felt like shaky and dizzy like I was going to pass out. Im shaky, headache, heart is fluttery is this normal? Severe leg cramps while sleeping? Calf muscles are constricting and waking me up! Been keto for four weeks now. The last couple weeks Ive been getting Charlie horses at night. What can I do to fix this?! You may be wondering, What kind of medieval torture is this? Why would anyone subject themselves to this willingly? All of the above are comments seen on the daily in keto forums. Doubleplusungood AF right? If I were a newbie, seeing this would likely make me run for the hills. Yes, all these symptoms are normal when youre experiencing whats commonly referred to as keto flu. However, for the sake of all thats ACTUALLY flu, Ill refer to it as what it actually is: electrolyte imbalance. Im petty like that, #sorrynotsorry. Luckily for you, there is a way to avoid all this yuckiness and lead a cramp-headache-shaky-flutter-brainfog-free keto lifestyle. Electrolytes are minerals present in your body, necessary for the proper functioning of your heart, muscles, and nerves and to carry out and regulate a number of processes such as maintaining your bloods chemistry and muscle action. They are obtained from either food or drink. What happens to electrolytes when you restrict carbohydrates in your diet? Your kidneys shift from retaining water and sodium to dumping both at a faster rate! Due to homeostasis, o Continue reading >>

Tim Ferriss – 3 Day Fast Protocol Details – Get Into Ketosis Quicker And Easier

Tim Ferriss – 3 Day Fast Protocol Details – Get Into Ketosis Quicker And Easier

In Tim Ferriss’ new book Tools of Titans he puts forward a method to optimize the process of fasting. In his typical 80/20 style, he aims to get the most benefits, in the least amount of time. His recommended fast is conducted in a 3 day period, spanning Thursday evening to Sunday evening. 3-Day Fast Overview Stop eating Thursday night Friday morning go for a long walk to accelerate your transition into ketosis Friday and Saturday stay fasted, and consume moderate amounts of exogenous ketones and MCT oil (as needed), to give you a boost while you’re keto adapting. Sunday evening you break the fast. Here’s the process in more detail if you don’t have Tools of Titans to hand: Thursday Evening Eat a low carbohydrate dinner around 6pm. Make that the last meal of the day. Go to bed as normal. Friday Morning Drink some caffeine if needed, then get out the door and walk within 30 minutes of waking. Bring at least 1 litre of water, with some added salt (to prevent headaches/cramping), and sip as you walk. Walk for 3-4 hours(!). Filling up/buying more water as needed. Arrange phone calls for this time, to make the time productive. The idea behind the walk is that you use up your glycogen stores, forcing your body to move quicker into deep ketosis. The quicker you get into ketosis, the less time you spend feeling sub-optimal, and the less potential muscle wastage. Friday Day (post walk) Consume exogenous ketones or MCT oil 2-3 times throughout the day, where necessary. Tim primarily uses KetoCaNa & KetoForce as exogenous ketone sources. Both these products contain 11.7g of Beta-hydroxybuterate per serving, and each contain 16 servings. The key difference is that KetoForce is an unflavoured (alkaline) liquid. And KetoCaNa is an orange flavoured powder you can mix into wate Continue reading >>

10 Things I Wish I Had Known Before Starting The Keto Diet

10 Things I Wish I Had Known Before Starting The Keto Diet

Thinking of starting on the ketogenic diet? Here are 10 thinks I wish I had known before I started. A few days ago I posted a progress photo of myself on my Instagram. In just 2.5 months on the keto diet, I’m feeling so much better and have lost 26lbs. A lot of my PCOS symptoms have disappeared and my hormones are slowly returning to normal levels instead of being out of whack from the PCOS. It’s super exciting to be seeing this progress in my own body! In case you missed it, here’s that photo! (And sorry about the big watermark, but I don’t want to end up on a sketchy ad anywhere.) Isn’t it crazy how much difference a few lbs makes? This post contains affiliate links. Sustaining the Powers is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. When you use these links to make purchases, I earn a portion of the sales at no extra cost to you. Thanks for helping to keep our pantry stocked! <3 They have a ton of great advice and many people there have been doing this diet for quite a while. It’s actually where my doctor sent me to find out more info. Reddit is an interesting online community – sometimes scary, sometimes crazy – but the keto community over there is the most welcoming and supportive that you’ll ever find. They have daily “check-in” threads too that really help keep you on track. “Macros” which is short for macronutrients, are the amounts of fat, carbs, and protein your individual body needs. The calculator will make sure you’re getting the right amounts. When you use the calculator: Set your daily carbs at 20g, your activity level at sedentary (you can always adjust later if you’re st Continue reading >>

27: Keto Talk Mailbox Blitz, Low Energy, Headache, Stomachache, Breastmilk While Keto

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 >>

Keto Flu Symptoms + 7 Remedies (low Carb Diet Beginners Guide)

Keto Flu Symptoms + 7 Remedies (low Carb Diet Beginners Guide)

I thought going low carb was meant to be good for me, but I feel like Sh#&t! Don’t worry I’ll try help you feel better ASAP with the tips below. First off though – Congrats, you did it! You finally took the leap & started a low carb, ketogenic, LCHF or Atkins diet. However, are you feeling sick and horrible only a couple of days into your new way of healthy eating & you think that you might have caught some kind of cold? The truth is, you have caught something- it’s called keto flu (a.k.a induction flu, ketosis flu, Atkins flu) Now you’re probably wondering: “What is it?” “Is it contagious?” “Is it fatal?”, and of course, “How do I get rid of it?” Not to worry; it’s neither contagious nor life-threatening. I’m going to explain exactly what is keto flu, what are the common symptoms, and my top recommended fixes to get you feeling normal again ASAP. What is Keto Flu? Keto flu is also commonly known as the ketogenic flu, carb flu or induction flu. In simple terms, it is a carb withdrawal response. That means, it is your body’s way of changing from using carbohydrates as a primary fuel source (glucose) & converting across to using fat for fuel (ketones). What Causes Low Carb Flu? There are probably two primary reasons for most people. #1 Electrolyte Imbalance The first is that the sudden change in your diet has caused an electrolyte imbalance. When you switch to a ketogenic diet, you are cutting out processed fortified foods in exchange for more organic, wholesome, real foods. This can lead to an electrolyte deficiency. (see which ones commonly below) #2 Keto-Adaptation Period The second issue is that your body is trying to become keto-adapted. The easiest way to look at it is that you are trading one source of fuel (carbohydrates) for anothe 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 >>

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 >>

How Steemians Keep Me Honest And Keto Flu

How Steemians Keep Me Honest And Keto Flu

Prepare for a headache and nausea In today's video I talk about my 5th day on the ketogenic diet (what I'm also referring to as "The People's Diet"), my second day in ketosis and my experience with keto-flu: the flu-like symptoms that effect your body once it has transitioned over to ketosis (using fat as fuel) but is still adapting to the new dietary source (making the necessary physiological changes). Here are the steps I took to mitigate the symptoms and which got me back to 80%: drink lots of water, this diet can dehydrate you (symptoms of dehydration: nausea and headache) consumed half a serving of KetoCaNa (exogenous ketones and salt) not because I needed it to enter ketosis, but to make sure my body had enough ketones to use as fuel and salts in case I had lost too many electrolytes Coffee + KetoMCT (Caprylic Acid) + Grass-Fed Butter (more keto-fuel) Theoretically consuming a strain of cannabis that is known to alleviate these symptoms could help further All that being said, I was still able to shoot, edit, and publish this video, so you can gauge the impact of the keto-flu symptoms for yourself. Thank You I also want to thank my followers on Steemit for helping me stick to this diet. I've never really dieted before because weight has never been an issue for me, so I know that if I didn't have a reputation to uphold and an audience to stay honest and consistent to, I probably would have abandoned this diet right quick. This could be an under-appreciated aspect of Steemit. I've never felt this impulse with any other social network to say true to my commitments, especially when it's likely few would even notice. Maybe by merging my social presence with a job-like element (the best job ever) I get the best of both worlds: authentic interaction combined with the resp Continue reading >>

Salt: The Prize Jewel Of Keto

Salt: The Prize Jewel Of Keto

Salt is a topic we ketonians discuss quite frequently. It’s important to understand why we always go on so much about salt here in Ketovangelist Land. Up until now, everything you have been eating on a Standard Western Diet has been salted out of existence. Did you eat takeaway food? Salted. Did you eat sweet cereal? Salted. How about chips/crisps? Salted. Did you live on energy drinks or sodas? Salted. You’ve had so much salt up til now, your body has been saltier than the Dead Sea. (**not science) After being told for so many years by the non-keto world that we need to reduce our salt intake, to be careful how much salt we use, and being scared out of our minds by advertising and doctors about the role of salt in heart disease, kidney failure and other horrible sounding things, we need to readjust the way we think about and consume salt. If we were still eating all the carbage and fortified food, junk that is deliberately stuffed full of salt and a bunch of other minerals and vitamins, then consuming too much salt can become an issue. High carbohydrate consumption causes the body to retain water and salt. Even if you’ve been eating “clean”, if you’ve been eating higher carbs- and that means any kind of carbs- your body has held onto any salt that has come in and it has stuck. Now that you’re Living Ketogenically, NONE of your food is salted, and because you are eating very few carbs and no fortified foods, your body is expelling electrolytes like mad. You must replace all the salt which companies have been adding to the food you’d previously eaten in order to avoid electrolyte deficiencies, which can be very dangerous. What all those doctors and experts forget to do while they’re telling us to cut down on salt, is tell us that salt is vitally importa Continue reading >>

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