In the first few days of the keto diet, it’s not uncommon for people to experience the “keto flu,” a brief period in which you may have headaches, fatigue, confusion, and nausea. These symptoms are a sign that your body is making the switch from burning glucose (sugar from carbs) for energy to burning fat—a process called ketosis. The changeover can leave you feeling depleted for a day or two, but once you break through to the fat-burning phase, you may find you have much more energy and greater endurance. “You are able to do more without hitting ‘the wall,’ says Carrie Burrows, PhD, a health and fitness expert. “When we use fat as fuel, our endurance improves and is more sustainable.” That extra energy will carry over to your workouts, Dr. Burrows says. Here are more things you need to know before starting the keto diet.
If you experience symptoms like fatigue, intense hunger and cravings, light-headedness, or heart palpitations, this may be a sign your blood sugar has dropped too low. Use a blood glucose monitor to track your body’s response to the diet change and make sure your body is adapting properly. If necessary consult your physician for necessary medication changes.
I am beside myself. I’m at the point that I’m afraid to eat anything. It goes right through me!! I’ve had liquid diarrhea for 3 weeks now and don’t know what to do. I’m up through the night and it’s really messing with my sleep. I have breast cancer and I really need to do this diet. I’m very worried. I have been taking psyllium husks but I’m afraid to go overboard. Is it ok to take that every day? Thanks you!
“The human digestive tract is simply not well designed for digesting grains. The proteins in grain, especially the gluten, are very difficult to digest, even if you don’t have apparent gluten problems. Too much grain, especially of the highly refined kind, is behind many of the cases of food allergies, irritable bowel, chronic indigestion, and yeast overgrowth that I see every day.”
The good news here is no! All the evidence points to the fact that a low carbohydrate diet actually does lower blood glucose and A1c levels and does contribute to weight loss. The problem is we do not yet have enough large studies, over enough sustained years to support evidence that people with diabetes can remain on a highly restrictive Ketogenic Diet for the rest of their life and also not have other consequences to their health.
While it’s an extremely important factor, your diet is not the only variable that affects your pH level and hormones. Other factors that influence alkalinity, aside from the foods you eat, include: the level of stress you deal with on a daily basis, how much sleep you get nightly, the amount of sunlight exposure you get and the level of environmental toxicity you’re exposed to.
After the depletion phase, your body will enter a survival mode where it starts to signal the liver to produce ketones from available dietary fat sources and body fat stores. These ketones will replace glycogen as the body’s fuel source in the absence of glycogen. The body will go back to burning glycogen for energy when you start eating carbs again.
Here’s the tricky part: There’s no definite answer for how much protein you’d have to eat before you run into trouble. “It really depends on how much protein a person is consuming versus how much they need, as well as the health of their kidneys at baseline,” Hultin says. That’s why it can be helpful to speak with a nutritionist or doctor who can help you tailor your diet before going keto.
You work out for a few months and get in shape and fall back to the old habits because you were not conditioned mentally, only physically. Physical fitness is only a part of journey, fitness is over 75% percent mental. Gyms, nutritionists, and personal trainers give most people a temporary Band-Aid but never address the actual issue. The 3-Week Ketogenic Diet includes secret mindset strategies to make your journey so much easier.
Regarding keto diets specifically, studies have proven this method to be more effective than moderate protein diets in lowering blood glucose, promoting weight loss and lowering HbA1c in patients with Type 2 diabetes. A growing number of clinicians now agree that low-carb diets can effectively treat this disease. The fact remains: these diets remain controversial and contradict dietary guidelines, so they are not very often discussed or recommended in the clinical setting.
A total of 316 individuals from the TypeOneGrit community were included in the study since they met the three eligibility criteria: having type 1 diabetes, taking insulin, and following the Bernstein low carb diet for at least three months.2 The clinical data were gathered using an online survey and confirmed with data obtained from medical charts and feedback from the patients' doctors; parents provided data for the participating child. The participants came from the United States, Canada, Australia, and Europe, of which 57i% were female, 42% were children (under 18 years), and 88% were Caucasian. 2
A study published in the American Journal of Clinical Nutrition established that a low-carb approach is far more useful for weight loss than a high-protein diet which is also rich in carbohydrates. Moreover, a study developed in 2013 outlined that the ketogenic eating plan annihilates the function of the hunger hormones much more efficiently than other diets.
But people who started following the keto diet noticed weight loss for a few reasons: When you eat carbs, your body retains fluid in order to store carbs for energy (you know, in case it needs it). But when you’re not having much in the carb department, you lose this water weight, says Warren. Also, it's easy to go overboard on carbohydrates—but if you're loading up on fat, it may help curb cravings since it keeps you satisfied.
To be on the safe side, be sure to discuss with your doctor whether the keto diet is right for you before you drastically change your eating habits. While the diet has roots in medicine, its widespread use is still new, and not every doctor understands the keto diet. For more information, you can look to national programs that are gaining steam. Two examples: Virta Health, where they are studying the diet’s role in prediabetes and type 2 diabetes treatment, and the Cleveland Clinic’s Functional Ketogenics Program.
Fats produce more energy as compared to proteins or carbohydrates and this quality of theirs renders them very helpful in ensuring that the body is sufficiently energized. Since your body is using up fat for providing energy for the whole reaction system, the fat content decreases over time. This happens since the fats are not in the adipose tissues now. Instead, they are being broken up as they are ingested. This further prevents obesity.
That doesn’t mean keto causes diabetes; it’s amazing for most diabetics. However, if your cells are great at processing fat, but suck at processing glucose or carbohydrates, you won’t be able to run at full power, and parts of your body that prefer glucose over fat — like the glial cells in your brain that handle immune function and synaptic pruning — don’t work as well over time.
A ketone body (KB) is a byproduct formed during the conversion of fatty acids to fuel. Some fatty acids are oxidized by the liver for energy production. Others can be partially oxidized to form the substrate acetoacetate, which is then converted to beta-hydroxybutyric acid; collectively, these are termed ketone bodies. Ketones can be used by all tissue containing mitochondria, which includes muscle and the brain.
Because SO much brain development and growing happens in 0-5, I think that having an abundance of calories, even if they are stored as fat for a while, is a good problem to have. More often than not, a growth spurt, picking up a new fascination with a sport or activity, and normal development will even out children’s weight as they approach school age.
A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup. More specifically low-carb, high-fat diets show a dramatic increase in HDL and decrease in LDL particle concentration compared to low-fat diets.3A study in the long-term effects of a ketogenic diet shows a significant reduction in cholesterol levels, body weight, and blood glucose. Read more on keto and cholesterol >