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Really Cold In Ketosis

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This short video explains what the ketogenic flu (or low carb diet flu, and even atkins flu is). Basically it's all the same thing, and is a temporary problem that will go away. Essentially your body is undergoing some big changes. To watch this full video on Youtube visit. https://www.youtube.com/watch?v=T7P87... A good website explaining the symptoms in more details (and how to feel better) is available here. http://elowcarbfoodlist.org/the-keto-... Another old but useful youtube video about this problem. https://www.youtube.com/watch?v=hf8hx... Hope this helps!

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 b Continue reading >>

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  1. chris

    6+ month update! With a lot more quotations! I know the Discourse discussion software isn't really suited to a wiki-style post like this, but at least I was upfront that I'd be updating it from the beginning.
    I ate nothing but my own custom version of soylent for a month before I discovered the ketogenic diet. That isn't documented here. I tried to make my soylent ketogenic for a week or so but failed rather miserably and soon switched to a non-soylent ketogenic diet. Thus this FAQ is largely about ketosis in general, with some personal notes of my experience in ketosis (no soylent). I'd find an official ketogenic version of soylent quite valuable.
    What is ketosis?
    Ketosis is a natural metabolic state wherein your body runs on ketones rather than glucose for energy. For most people it requires eating 50g or fewer carbohydrates per day, and only adequate levels of protein (your body can convert protein to glucose through gluconeogenesis, so overdoing protein will prevent a deep level of ketosis). High levels of fat are required to make up the calories (when maintaining weight) and provide ketones.
    Ketosis is also the same state your body enters when fasting or starving, which you can imagine there is an immense amount of research on. However the body is perfectly equipped for a regular ketogenic diet. The Inuit are an example of a culture who have been on a ketogenic diet for thousands of years
    16 . It's also been used to treat epilepsy
    3 with significant success. The induction phase of the Atkins diet is also ketogenic
    3 .
    Ketosis is also sometimes confused with ketoacidosis, which is a dangerous diabetic condition. This mistake seems easy to make among those familiar with ketoacidosis, so be wary.
    Downsides?
    A primary risk for a ketogenic diet is that avoiding carbohydrates may make it difficult to receive all the required nutrients, this is obviously not a problem for soylent.
    The other main risk often cited is that too much protein can damage the kidneys. However, if your ketogenic diet is high on protein then you're doing it wrong. A ketogenic diet is carb-restricted, protein-adequate, high fat (once you reach weight maintenance). This risk is also easily mitigated with soylent. Note also that overdoing protein is not as great a risk as it appears even on a non-soylent ketogenic diet. Consider that fat is more calorie dense relative to either carbohydrates or protein (9:4 is the approximate ratio) thus the amount of calories from protein in meat is smaller than it appears.
    Decreased performance on a low carbohydrate diet is a myth perpetuated by junk studies of non-adapted individuals. Studies conducted after allowing sufficient adaptation time show equal, improved, or only marginally decreased performance. See The Art and Science of Low Carbohydrate Performance
    16 .
    Eating high levels of dietary fat is not a downside, see "fat loss" and "better heart health" under Benefits below.
    Adaptation
    Entering ketosis is quick on 0 carb soylent (a few days I expect), however it takes time to become keto-adapted, or fat-adapted.
    Glucose in the form of glycogen requires quite a bit of water for storage in the body. This storage must be depleted before the body switches to burning ketones. As it depletes this storage the water comes with it. It's not uncommon to lose ~5lbs in the first week, half of which is water.
    It's said that during this time you can experience symptoms of lethargy, headaches, light-headedness, weakness, nausea, and so forth. This may seem like a natural consequence of switching primary energy sources but that is not the case. The symptoms are a result of depleted sodium levels due to the water loss. Supplement your diet with extra salt for a time to eliminate any deleterious symptoms during adaptation:
    When carbohydrates are restricted the body changes from retaining both water and salt to discarding them. [...] The loss of water and salt can reduce plasma volume and make you feel sluggish and compromise your ability to perform outdoors in the heat or in the weight room. As a result, some people get headaches and feel faint. This state of salt depletion causes a compensatory loss of potassium [...] The easy solution is to routinely take 1-2 grams of sodium per day in the form of 2 bouillon cubes (or home-made broth).
    Phinney, Stephen; Volek, Jeff (2012-06-15). The Art and Science of Low Carbohydrate Performance (p. 80-81). Beyond Obesity LLC. Kindle Edition.
    Should I cut carbs in one fell swoop or reduce them gradually?
    To date, no one has done a study with a large group of subjects to see which strategy yields a higher proportion making an effective transition into nutritional ketosis.
    Phinney, Stephen; Volek, Jeff (2012-06-15). The Art and Science of Low Carbohydrate Performance (p. 55). Beyond Obesity LLC. Kindle Edition.
    It is known that eliminating them all at once is tolerated quite well, so long as you supplement with sodium to compensate for the body's losses during adaptation. It also seems that reducing carbohydrates gradually may be a bit sketch as you could be in the gray area between running on glucose or ketones:
    What we do know is that it takes a couple of weeks to keto-adapt, and you don’t accomplish much towards that goal until you are making substantial amounts of ketones (i.e., eating less than 50 grams of carbs for most people). The other concern with easing into a low carb diet is that once you are eating less than the 150 grams of carb needed to feed your brain with glucose, but still more than the 50 gram threshold below which ketosis is dependably operating, your brain’s fuel supply becomes pretty tenuous.
    Phinney, Stephen; Volek, Jeff (2012-06-15). The Art and Science of Low Carbohydrate Performance (p. 55). Beyond Obesity LLC. Kindle Edition.
    I've read ranges between 1 and 8 weeks for adaptation, more commonly 2-4.
    Medium-chain triglycerides
    Olive oil is high in MCTs, and coconut oil even more so (~60%). They are digested and burned as energy easily and in that respect are similar to carbohydrates.
    They also generate more ketones than the long-chain triglycerides that compose the majority of dietary fat, which means ketosis can be maintained with less restrictive carbohydrate and protein intake.
    [...] MCT-induced ketone production may not be associated with the full spectrum of metabolic benefits associated with carbohydrate-restricted keto-adaptation. Thus, we do not encourage use of MCT oil. That said, however, neither do we discourage consuming foods that naturally contain MCT.
    Phinney, Stephen; Volek, Jeff (2012-06-15). The Art and Science of Low Carbohydrate Performance (p. 95). Beyond Obesity LLC. Kindle Edition.
    Benefits
    These are the commonly cited benefits, my experience/response follows.

    Significantly less hunger
    This was immensely obvious. After losing ~15 pounds and stabilizing at 10% body fat I seem to require more food (seems logical, since I have no major fat excess left to burn). While losing weight though I was astounded and shocked at my hunger reduction, it was a very unique experience.

    Fat loss without calorie counting
    I never counted calories, and I never exercised during my 2-3 month period where I lost ~15 pounds of fat (~16% body fat to 10%). It is true that I didn't eat unless hungry.
    It's commonly said that you'll lose weight when calories out > calories in. However this is merely a statement of the overall circumstance that will indeed exist on a fundamental physics level when fat loss occurs. The 1st law of thermodynamics, or energy conservation, does not specifically back up the external acts of eating calories or burning them during exercise any more than it backs up the notion of a purely internal change in fat storage or energy expenditure. It's an enormously common error in logic. To give some insight into this, consider that the equation contains no arrow of causality; it doesn't matter which side of the equation comes first. You can even transpose the variables like you learned in Algebra. It says with equal validity that if the fat mass is fixed, then exercising will cause hunger, or eating less will cause loss of energy. It doesn't say fat mass is fixed, but it doesn't say that it isn't fixed, it doesn't say anything about what's causing what, whether internal or external. The energy balance equation is about as useful as explaining that the reason a room is crowded is because "more people entered than left", it's obvious and not helpful, it reveals nothing about causation. If this is still unclear consider watching CrossFit - Gary Taubes: Why We Get Fat (Unabridged) Part 2, at 18 minutes and 21 seconds
    15 .
    Here's just one random little study on mice to show that such a thing is possible, emphasis mine.

    Mice on [the ketogenic diet] ate the same calories as mice on [the control diet] and [the high-fat high-carbohydrate diet], but weight dropped and stabilized at 85% initial weight, similar to [the calorie restricted diet]. This was consistent with increased energy expenditure seen in animals fed [the ketogenic diet] vs. those on [the control diet] and [the calorie restricted diet].
    A high-fat, ketogenic diet induces a unique metabolic state in mice
    7

    Muscle-saving fat loss
    In Steve’s keto-adaptation experiments in cyclists[6], circulating [branched-chain amino acids (BCAA: leucine, isoleucine, and valine)] rose significantly during the ketogenic diet compared to their levels during the baseline high carbohydrate diet. This occurred despite the fact that both diets contained the same amounts of protein. BCAA oxidation typically increases in proportion to energy demands. In keto-adapted athletes, however, there appears to be less need for muscle to use BCAA as fuel [...] effectively demonstrated by Steve’s follow-up study showing that the higher blood leucine levels were a result of markedly decreased leucine oxidation.
    Phinney, Stephen; Volek, Jeff (2012-06-15). The Art and Science of Low Carbohydrate Performance (p. 33). Beyond Obesity LLC. Kindle Edition.
    6. Phinney SD, Bistrian BR, Evans WJ, Gervino E, Blackburn GL: The human metabolic response to chronic ketosis without caloric restriction: preservation of submaximal exercise capability with reduced carbohydrate oxidation. Metabolism 1983, 32(8):769-776.
    A major selling point for a ketogenic diet. I'm not a good candidate to demonstrate this, but my 15lbs weight loss took me from ~16% body fat to ~10% body fat, which seems pretty darn good to me. I did neither cardiovascular nor strength exercise.

    Balanced energy, stable blood sugar
    Body stores of fat fuel (typically >40, 000 Calories [kcal]) vastly exceed its maximum stores of carbohydrate fuel (~2,000 kcal).
    Phinney, Stephen; Volek, Jeff (2012-06-15). The Art and Science of Low Carbohydrate Performance (p. 7). Beyond Obesity LLC. Kindle Edition.
    [...] blood sugar can be well-maintained via metabolic processes such as gluconeogenesis without dietary carbohydrates in the keto-adapted human.
    Phinney, Stephen; Volek, Jeff (2012-06-15). The Art and Science of Low Carbohydrate Performance (p. 53). Beyond Obesity LLC. Kindle Edition.
    I absolutely notice much more balanced and sustained energy in myself. Without carbohydrates to influence blood sugar the body maintains it quite well.

    Less sleep required, better sleep, waking more refreshed, etc.
    Ordinarily when we sleep, as when fasting, ketones are elevated in the blood. I would postulate that when our body is highly adapted to burn fat and it's our primary source, more energy is available all night long, and waking is more natural. That's just a guess however, it could be an assortment of things. This was very apparent during my adaptation phase, but now it's less noticeable. Perhaps I don't experience the benefit without excess fat remaining to burn, or perhaps I've simply become used to it.

    Clearer skin
    I was skeptical of this one. There is very little research on acne and diet (I didn't say very little correlation). The science behind this is that the insulin response to elevated blood sugar levels from carbohydrates is too high in some people (hyperinsulinemia) and this "elicits a hormonal response that supports unregulated epithelial growth and increased sebum secretion".

    Ofiyeva, M. (2013). Adult Acne - The Connection Between Diet, Insulin, and Your Skin. [online] Retrieved from: http://www.dermaharmony.com/adultacne/dietinsulinandyourskin.aspx
    1 [Accessed: 5 Nov 2013].
    Here I am 6 months later still on a ketogenic diet 95% of the time, and I have to say that this has been the most profound change for me, even better than the fat loss. The improvement to my skin is so noticeable that this is the #1 reason I stay on this diet. Let me put things in perspective: I was on Accutane, the strongest acne treatment drug available, which worked briefly, I was then on Dan Kern's The Regimen
    5 for at least a few years (effective but spendy and an enormous hassle), and now I'm on nothing. I just spot treat with a tiny amount of benzoyl peroxide. The anti-inflammation property of this diet is insane. Before this diet If I wasn't doing a regular preventative treatment on the regimen my inflammation would escalate, and as it got worse it would get worse faster, think an exponential scale. Now with good sleep my issues are few. I only spot treat and everything heals in linear time. It's incredible.

    Better heart health!
    There is a misconception that a high fat diet will put you at the risk of heart disease. This is due to the common, and flawed thinking that ingesting fat must cause you to gain fat, in your blood and in your body. The reality is that when carbohydrates are restricted the body adapts to burning fat for energy so incredibly that you not only lose fat, but the levels of fat in your bloodstream drop as well. Your heart health markers improve in all areas.

    In two recently published studies we showed that a low carbohydrate, high fat diet significantly decreased circulating levels of saturated fat[23, 59].
    Phinney, Stephen; Volek, Jeff (2012-06-15). The Art and Science of Low Carbohydrate Performance (p. 72). Beyond Obesity LLC. Kindle Edition.

  2. cameronmalek

    I'm also on a ketogenic soylent and will report when I've been on only soylent for a week. Right now I'm adjusting the ingredients.

  3. ruipacheco

    This is where I'd say be very careful. Very very careful.

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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 c Continue reading >>

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  1. dalejr8fan

    Ever since starting Atkins (Saturday - 3/13), my hands and feet are always cold. No matter what I do, I can't seem to get them warm. I wear two or three pairs of socks and they're still like ice. I've even put my gloves on in the house hoping to warm them up. I do live in a cold area (Michigan), but I've lived here my entire life, so cold weather isn't something new (plus, it's not been THAT cold really). In an effort to get my hands and feet warm, I'm roasting the rest of my family out of our home.
    Has anyone else experienced this? Is it normal? Or something I should possibly call my doctor about?
    Thanks!
    Brandee ~

  2. NOGAINHERE

    ya klnow I've had cold hands and feet a lot lately too. :?

  3. cmcole

    I heard lots of people say they were cold.
    It happens occasionally to me.
    I keep wondering if I'm eating enough fat or protein that day.
    Today is bad.
    My breakfast was spoiled on the way to work (I carry it in a container and nuke it once I've arrived). It spilled all over my backpack.
    Anyway, I ended up mixing up a shake (happened to have a package that my hubby had purchased for me - just coincidental).
    So, I haven't eaten anything substantial today, and I'm finding I'm cold. My fingers and toes are really like ice today. I still think my original theory is valid - I haven't eaten anything to burn off, creating heat.
    Other times, I'm fine. Other "cold" triggers are hunger or tiredness, for me. I notice it both times. So, perhaps it's more my body talking to me, than the real temperature outside my clothes.

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The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating

The only hard and fast rule of health is that health is personal and what works well for one person may not work for someone else. Aside from that rule, there are “frameworks” that seem to benefit large groups of people. One more level down from that are alternative strategies that benefit smaller groups. Ketosis is likely one of those alternative strategies that works well for certain, smaller groups of people. So, right off the bat I want you to understand that Ketosis might not be for everyone. I’m going to lay out the case for potential benefits of Ketosis. If it sounds interesting and beneficial to you, then consider trying it. (see our free cheat sheet to help you). What is Ketosis Ketosis occurs when liver glycogen gets depleted and the body burns fatty acids for fuel. The primary driver of this state is a very low carbohydrate intake. Often, it also requires a low protein, higher fat intake. You can also achieve a state of ketosis by not eating altogether. The creation of ketones is a byproduct of this metabolic state. Ketones are a source of fuel, just as glucose is a source of fuel. Ketones tend to have some added benefits, though. What role does Ketosis play in hum Continue reading >>

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  1. @BriMcS

    Has anyone experienced any of the following since doing the BP diet?
    1. An increased sensitivity to cold temperature
    2. A drop in body temperature when at rest; or at least the feeling of.
    3. Apparent deterioration in blood circulation
    Manifestations:
    Cold hands & feet at night & morning when resting
    Dry skin at fingertips
    The above applies to when at rest. The symptoms improve when exercising.
    It's odd - my brain feels rested, clean & active, while the rest of my body seems to slow down at rest.

  2. Reka

    This sounds like underactive thyroid to me.

  3. @BriMcS

    Is there a component in the BP diet that might reduce thyroid activity?
    Note no unusual fatigue, low mood or any other symptom of hypothyroidism (I just looked it up ).
    Anything to do with lack of carbs or fructose, or withdrawal from, I wonder..

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