What Is Keto Flu & How To Help!
Symptoms of Keto Flu: Keto flu is the name given to a set of symptoms some people experience when first starting keto. It’s not actually a flu and definitely not contagious, but it can become quite tiring. Keto flu symptoms are very similar to that of your regular flu and can last anywhere from a day to a few weeks! You may experience fatigue headaches cough sniffles irritability nausea Many people who experience these symptoms in the beginning of their ketogenic diet will believe the diet is to blame and carbs are good after all. Ironically, seeing these symptoms is a sign that you were very dependent on carbohydrates! Your body is going through withdrawal from sugar and carby foods. Subscribe for a FREE copy of our 14-Day Keto Meal Plan Withdrawal from Carbs There are studies that have shown sugar has the same effect on our bodies and brains as cocaine and heroine!1 The same areas of the brain are activated when one eats sugar as when one ingests cocaine. In addition, when we eat sugar, our brain sends messages for the release of dopamine, the “feel good” hormone. After some time, the release of dopamine is more or less regulated and less is sent out each time we eat sugar. The absence of large amounts of dopamine triggers our need to want more sugar, to get that same “feel good” feeling back. Coincidentally, drug addiction is exactly that. The brain remembers what made it feel good, even if you don’t- cravings aren’t random. When we stop eating sugar (or carbs altogether) our bodies can go through withdrawal. Many people report irritability and mood swings from the hormone surges, or lack thereof. Our bodies are recalibrating themselves without the influence of heavy factors such as carbs. Readjusting to Fat Headaches and fatigue can come from the sudde Continue reading >>
What Everybody Ought To Know About Ketosis
Recently I wanted to explore the world of Ketosis. I thought I knew a little bit about ketosis, but after doing some research I soon realised how wrong I was. 3 months later, after reading numerous books, listening to countless podcasts and experimenting with various diets I know have a sound understanding of ketosis. This resource is built as a reference guide for those looking to explore the fascinating world of ketosis. It is a resource that I wish I had 3 months ago. As you will soon see, a lot of the content below is not mine, instead I have linked to referenced to experts who have a greater understanding of this topic than I ever will. I hope this helps and if there is something that I have missed please leave a comment below so that I can update this. Also, as this is a rather long document, I have split it into various sections. You can click the headline below to be sent straight to the section that interests you. For those that are really time poor I have created a useful ketosis cheat sheet guide. This guide covers all the essential information you should know about ketosis. It can be downloaded HERE. Alternatively, if you're looking for a natural and sustainable way to improve health and lose weight head to this page - What is Ketosis? What Are The Benefits from being in Ketosis? Isn’t Ketosis Dangerous? Ketoacidosis vs Ketosis What Is The Difference Between a Low Carb Diet and a Ketogenic Diet? Types of Ketosis: The Difference Between Nutritional, Therapeutic & MCT Ketogenic Diets Is The Ketogenic Diet Safe? Long Term Effects Thyroid and Ketosis - What You May Want To Know What is a Typical Diet/Macro Breakdown for a Ketogenic Diet? Do I Need to Eat Carbs? What do I Eat On a Ketogenic Diet? What Do I Avoid Eating on a Ketogenic Diet? Protein Consumption a Continue reading >>
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 >>
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 >>
How To Detect Ketosis
How can you tell if your low-carbing efforts have been effective enough to induce ketosis? Learn how to check your ketones! The state of ketosis The state of ketosis means that the body has switched from depending on carbohydrates for energy to burning fats for fuel. This means not only dietary fats (olive oil, guacamole, deep-fried pig ears), but also all the jiggly bits around your waist — clearly a desirable state for anyone looking to shed extra weight. When the body metabolizes fat, it generates molecules called ketones (also known as ketone bodies). As you restrict carbohydrate intake and amp up the dietary fat, more fat is metabolized and a greater quantity of ketones are created. Most of the cells in your body — including those in your brain — are able to use ketones for energy, although many people experience a few days’ adjustment period, often called the low carb flu. One of the varieties of ketones generated — acetone — cannot be used by the body and is excreted as waste, mostly in the urine and the breath. Conveniently, this makes it very simple to measure whether or not you are in ketosis. Upon entering ketosis, some people report a distinct change in the smell of their breath as a result of the extra released acetone. It could be “fruity” — it’s been likened to overripe apples — or even “metallic.” If you notice this happening during your first few days of changing your diet, it could be a good sign you’re in ketosis. The unusual smell isn’t anything dangerous, but it could be annoying. Drinking plenty of water should help, or get yourself some sugar-free gum. Most people report “keto-breath” diminishing after the first few weeks. Detecting ketones in urine The more accurate way — and the one we recommend — to check f Continue reading >>
Keep Yourself In Ketosis
When talking about a Grain Brain lifestyle, and the very similar ketogenic diet, it’s frequently mentioned that we are aiming to keep our bodies in ketosis. However, if you’re new to my work, it may be that you’re not exactly sure what ketosis is, or why we should be worrying about getting our body into this state. Allow me to explain. Ketones are a special type of fat that can stimulate the pathways that enhance the growth of new neural networks in the brain. A ketogenic diet is one that is high in fats, and this diet has been a tool of researchers for years, used notably in a 2005 study on Parkinson’s patients finding an improvement in symptoms after just 28 days. The improvements were on par with those made possible via medication and brain surgery. Other research has shown the ketogenic diet to be remarkably effective in treating some forms of epilepsy, and even brain tumors. Ketones do more than just that though. They increase glutathione, a powerful, brain-protective antioxidant. Ketones facilitate the production of mitochondria, one of the most important actors in the coordinated production that is the human body. And that’s just the tip of the iceberg. Our bodies are said to enter ketosis at the point when blood sugar levels are low and liver glycogen are no longer available to produce glucose as a fuel for cellular energy production. At this point, not only is the body doing the natural thing, and burning off fat, it’s also powering up the brain with a super efficient fuel. We can jump start ourselves into ketosis with a brief fast, allowing our body to quickly burn through the carbs that are in our system, and turn to fat for fuel. A ketogenic diet is one that derives around 80% or more of of its calories from fat, and the rest from carbs and prote Continue reading >>
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 human health? Ketosis allows our bodies to function in the absence of carbohydrates, both physically and mentally. Instead of burning carbohydrates, or converting protein to glucose, the body burns ketones. This is pretty much a survival mechanism. It allows your body to function in a state of caloric deprivation. This is why ketosis often gets bad press (as it’s linked to “starvation”). Being a survival mechanism doesn’t make it invalid as a strategy, though. There can still be potential benefits to be had. Let’s cover a few of them… Ketosis and Accelerated Fat Loss Being in ketosis Continue reading >>
The Signs Of Ketosis On Atkins Diets
The Atkins diet, first published in 1972 and reinvented 20 years later, has helped countless people lose weight, but isn't without controversy. The diet severely limits your intake of carbohydrates -- found in sugar, bread, pasta, most fruits, starchy vegetables and many processed snacks -- to encourage your body to lose fat. Often, this pushes you into a state of ketosis, a process that occurs when you burn fat for fuel. Video of the Day Ketosis isn't inherently harmful, but in some cases can lead to a build up of the ketone bodies, causing dehydration and changes in your blood chemistry. Though a blood test is the most accurate way to determine if you're in ketosis, certain other physical changes provide clues that you're in this state. Ketosis and the Atkins Diet Your body usually uses glucose, derived from carbohydrates, for energy -- particularly to fuel the brain. Ketones are produced when you're short on carbohydrates and must burn fat for fuel. When you produce ketones for energy, you are in ketosis. Phase One, or the "Induction Phase," of Atkins will likely cause you to produce ketones. During these first two weeks, you consume no more than 20 grams of carbohydrates per day. This represents a significant restriction in carbohydrates -- the Institute of Medicine recommends you eat 45 to 65 percent of your daily calories from carbs, or 225 to 325 grams daily on a standard 2,000-calorie diet. To meet your low-carb limit, the Atkins diet has you subsist primarily on meats, fish, poultry, eggs, oils, some cheese and watery, fibrous vegetables with few carbohydrates, such as lettuce and cucumbers. Breath and Urine Signs of Ketosis Ketones are burned for energy, but also breathed out through the lungs and excreted in the urine. As a result, your breath takes on a frui 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 >>
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 >>
The 11 Most Common Keto Side Effects
The 11 Most Common Keto Side Effects The ketogenic diet is a powerful new tool to hit the mainstream recently. This style of eating has substantial data behind it showing that it can boost fat-burning, reduce inflammation, boost cognitive performance, and more. What has not been covered quite enough are common keto side effects and how you can avoid them to make the best of this powerful eating style. Although there can be many different side effects that manifest while becoming keto-adapted, many of them stem from similar underlying issues. In this article, I outline what those underlying issues are, their related side effects, and simple strategies to overcome them so you can become keto-adapted as smoothly as possible. Three Primary Causes Although there are a variety of symptoms that can arise during keto adaptation, they mostly manifest from the same three underlying causes. Hypoglycemia (low blood sugar), Hypothalamic-Pituitary-Adrenal (HPA) axis dysfunction, and electrolyte/mineral deficiencies. While these three causes are seemingly different, they are actually all related. When becoming keto-adapted initially, your body has been running on sugar for years. When you suddenly switch to fats, your body has to essentially build the cellular machinery necessary to generate and utilize ketone bodies as a fuel source. This means that instead of generating tons of ketones from the very beginning, most people experience hypoglycemia for a period of time. With hypoglycemia comes a disruption in cortisol signaling which is what accounts for the HPA axis dysfunction. Finally, HPA axis dysfunction leads to an increase in secretion of minerals from the body in the urine. Together these three causes can create all kinds of side effects. Once you understand them, though, a lit Continue reading >>
What Is Keto Flu? (plus 6 Ways To Cure It)
You’re tired and dizzy, you crave sugar, bread, pasta, and your mind wanders like crazy. You just started a ketogenic diet (or a Paleo or other low carb diet) and you’re suspicious if your new diet is making you feeling this crappy. Removing carbohydrates from your diet all of a sudden may well be the reason why you’re barely able to concentrate on this sentence! This can happen even on a Paleo diet if you remove too many carbs from your diet. And all this feeling of crappiness is due to something people call Keto Flu (or Carb Flu). Read on to find out what is keto flu, how long keto flu lasts, and of course, how to cure keto flu. (CARB FLU = KETO FLU) KETO FLU INFOGRAPHIC – please pin! Please feel free to pin and share this infographic about the keto flu. WHAT IS KETO FLU? Keto flu describes the flu-like symptoms that people starting a low-carb diet often experience. These symptoms are caused by your body being too used to receiving carbohydrates from the food you eat and not being able to change your body’s energy source when you stop eating carbs. (If you’re interested in the science, then this article provides a very detailed explanation of why keto flu happens.) Some people explain keto flu as symptoms resulting from withdrawal from carbohydrates (think drug addiction here). And indeed, there are studies showing that sugars (which are a form of carbohydrates) can cause drug-like additions. But don’t panic if you think you have keto flu. I’ve listed several ways to shorten that period of feeling crappy below. WHAT ARE THE SYMPTOMS OF KETO FLU? If you just started a low carb or ketogenic diet, then you might experience keto flu symptoms like: Fatigue Sugar cravings Dizziness Difficulty focusing (or Brain Fog) Nausea Difficulty Getting To Sleep Irritab Continue reading >>
What Is Ketosis And What Are The Symptoms?
What you should know about ketosis Ketosis is a state of metabolism whereby your body uses fat rather than carbohydrates as its main fuel source. In other words, ketosis occurs when insufficient amounts of glucose are consumed to meet the body’s needs and it turns to burning fat to make up for any deficit. This energy source is known as ketones. What are ketones? Ketone bodies are a by-product of the body burning fat stores for energy rather than glucose, think of them as exhaust fumes from when fuel is burned. To encourage ketones, the amount of insulin in your bloodstream must be low. The lower your insulin, the higher your ketone production. How do I know if ketones are present? You can test for ketones using strips you dip in your urine or you can buy a blood ketone testing meter. These are available from pharmacies or online chemists. If you’re diabetic you should have a ketone testing meter which you can get from your GP or diabetic nurse. Ketosis and Diabetes A ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome. So, what’s ketoacidosis? Less common in type 2 diabetes, but dangerous for type 1 diabetics with consistently high blood glucose levels, ketones can develop into a condition called diabetic ketoacidosis (DKA). This happens when there is a severe lack of insulin and the body cannot use glucose for energy. The body then starts to break-down fat and body tissue as an alternative energy source. Ketones are the by-product of this process. While a certain level of ketones can be safe in non-diabetics – they can build up to a high level they cause the body to become acidic – hence the name, ‘acidosis’. To make it even easier and give you an informative breakdown of what you ne Continue reading >>
How Long Can You Stay In Ketosis Safely?
Are you looking for a diet for weight-loss or fat-loss? If so then you might be interested in ketosis. The question is whether you can stay on it permanently. That’s because it’s critical for any ‘diet” to become part of your everyday life and eating habits. It’s important to first understand what it is all about. It’s a natural state of the human body when it’s fueled almost 100% by body fat. This state takes place during a low-carb or “keto” diet as well as during fasting. It’s important to understand how this process is related to fat loss. The term originates from the fact that the human produce produces tin fuel molecules known as “ketones.” When the body doesn’t have enough blood sugar/glucose it gets energy from this source. The body produces chemicals when it gets a very low supply of carbs and a moderate amount of protein. The liver’s fat produces ketones then the body and brain use it for fuel. The process is especially important for the brain since the organ can only run from glucose/ketones. Medical research shows that early humans probably experienced the state very often. The reason is that hunter-gatherer societies ate a high-meat diet and had less access to carbohydrates than modern humans. As a result human bodies evolved so they could get energy from fat even though it mimicked starvation mode. Today there are various reasons why people use the ketogenic meal plan. Some of the most common ones are to lose weight or control epilepsy. The firm supporters point out the health benefits of the diet but others note that it’s a dangerous “hack” of the body’s regular metabolic system. These are the benefits to this process: Less eating due to no appetite More fat loss from abdominal cavity Lower blood sugar/insulin levels Lo Continue reading >>
There is a lot of confusion about the term ketosis among medical professionals as well as laypeople. It is important to understand when and why nutritional ketosis occurs, and why it should not be confused with the metabolic disorder we call ketoacidosis. Ketosis is a metabolic state where the liver produces small organic molecules called ketone bodies. Most cells in the body can use ketone bodies as a source of energy. When there is a limited supply of external energy sources, such as during prolonged fasting or carbohydrate restriction, ketone bodies can provide energy for most organs. In this situation, ketosis can be regarded as a reasonable, adaptive physiologic response that is essential for life, enabling us to survive periods of famine. Nutritional ketosis should not be confused with ketoacidosis, a metabolic condition where the blood becomes acidic as a result of the accumulation of ketone bodies. Ketoacidosis can have serious consequences and may need urgent medical treatment. The most common forms are diabetic ketoacidosis and alcoholic ketoacidosis. What Is Ketosis? The human body can be regarded as a biologic machine. Machines need energy to operate. Some use gasoline, others use electricity, and some use other power resources. Glucose is the primary fuel for most cells and organs in the body. To obtain energy, cells must take up glucose from the blood. Once glucose enters the cells, a series of metabolic reactions break it down into carbon dioxide and water, releasing energy in the process. The body has an ability to store excess glucose in the form of glycogen. In this way, energy can be stored for later use. Glycogen consists of long chains of glucose molecules and is primarily found in the liver and skeletal muscle. Liver glycogen stores are used to mai Continue reading >>