The Keto flu is the symptoms of withdrawing from carbs and a natural reaction to entering ketosis. Your body goes through changes when it switches from burning glucose to burning fat. These withdrawal symptoms include dizziness, drowsiness, muscle aches, nausea, diarrhea or constipation, brain fog, sugar cravings and irritability.
All of these symptoms are a completely natural reaction to the changes your body is facing. Keto flu symptoms usually occur within the first day or two of starting a ketogenic diet, and the severity and length of symptoms vary per person. Some people may have no symptoms at all, while others could experience several for up to a week or two. Either way, the symptoms shouldn’t last more than a couple weeks and should go away once your body is adapted to burning fat for fuel.
Can I Avoid the Keto Flu?
You can avoid the keto flu by doing a few things.
- Stay hydrated: Carbs usually help your body hold water so when you are not eating carbs, you lose water. Also, since you will be losing a lot of fat, the cells in your body will start replacing that fat with water, which is another reason why drinking a lot of water is extremely important.
- Replenish electrolytes: An electrolyte (magnesium, potassium & sodium) imbalance can cause flu like symptoms. You can avoid this simply by taking a daily multi vitamin and mineral supplement
- Eat more fats: MCT oil is the best fat to get more of in your daily diet. You can pour it over your steamed veggies, make a vinaigrette dressing, add it to your shakes or simply take a shot of it with every meal. Start off with a smaller amount of MCT oil as too much at once will give you gas and diarrhea
- Exercise more and meditate
- Get plenty of rest and sleep
If you’re on the keto diet (not just low carb), you have to eat a lot of good fats. Whenever I talk to people about this diet they are concerned with the amount of fat you have to eat, however keep in mind that the fats you’re eating are healthy fats AND because you are starving your body of carbs, the fats you eat will be burned for energy and you will be producing ketones. I find it a little hard to get enough fats in my diet, so I listed 20 ways to get more fats in your daily diet. Here they are:
- Cook your foods in fats like butter or coconut oil.
- Top your meals with oils such as olive oil, coconut oil or MCT oil
- Add shredded cheddar cheese or other full fat cheese to your meals
- Add butter or coconut oil to your steamed veggies
- Eat fatty fish such as salmon, sardines, mackerel or herring
- Add Béarnaise sauce or Hollandaise sauce to meats or eggs
- Snack on a handful of macadamia nuts (or pecans and brazil) Be careful of other nuts which are higher in fat
- Snack on olives
- Snack on pork rinds
- Have an avocado with your meals
- If you like chocolate, make your own with cocao powder and coconut oil (my recipe for chocolate is in one of my earlier blogs)
- Make fat bombs (recipe in my earlier blog)
- Make sugar free desserts with cream cheese. There are many recipes for keto desserts on the internet
- Make a veggie dip with full fat sour cream and full fat mayo
- Have bacon and eggs for breakfast (without the toast) or a cheese omelette with bacon
- Add bacon to your salads and other dishes
- Add butter, cream or coconut oil to coffee
- Make high fat smoothies with cream or coconut milk and add MCT oil
- Use coconut milk as often as possible in your dishes
- Have a tablespoon of MCT oil with each meal
Who doesn’t love a nice cup of hot cocoa especially in this cold, snowy winter to soothe and relax you? Cacao is loaded with antioxidants which helps to protect your body, especially during the cold and flu season. Try this recipe from Dr. Mercola and share it with your family.
- 1 cup organic full fat coconut milk
- 1 cup water
- 1 heaping tablespoon raw cacao powder
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon pure vanilla extract
- 1/2 teaspoon honey
- 1 teaspoon MCT oil
- 1 teaspoon xylitol or other sugar substitute
- Combine all ingredients in a blender and blend for three minutes.
- Place cocoa mixture in a small saucepan and warm the mixture over low heat. Be sure to whisk often to ensure all the ingredients are thoroughly incorporated.
- If you’d like to, add coconut whipped cream or cacao nibs.
I was watching Dr. Oz last week and he had on 2 doctors debating about whether coconut oil is good for us or bad for us. He was urged to do this show because of the latest article from the American Heart Association (AHA) saying that saturated fat is bad for you and will cause heart disease. If you weren’t confused before watching the show, you would be now. One doctor says it is bad due to the saturated fat and even put on a demonstration with the amounts of saturated fat in lard, butter and coconut oil (coconut oil dominating the other 2). So butter has less saturated fat than coconut oil but it is still high in saturated fats. Haven’t we been told lately that butter is actually good for you? I mean it’s certainly better than plasticized margarine (hydrogenated fats).
The other doctor talked about why coconut oil is not so bad due to the MCT (medium chain triglycerides) which behave completely different than other saturated fats. He went on to say how it protects our brain from amyloid deposits which cause Alzheimer’s disease among other advantages like anti-inflammatory and anti-oxidant.
So what the heck is one to think? At the end of the show, Dr. Oz said that you can have a little coconut oil but not to over do it. This is where you all need to make up your own mind whether you choose to believe it is good for you or not. As always, it is best to do your own research from all different professionals, medical and natural. Personally I choose to believe it is good for me and only use coconut oil for cooking, baking and putting on steamed veggies etc. I use MCT oil with Balsamic vinegar for my salad dressings and in my smoothies and yet I still use some olive oil due to it’s health benefits as well. I eat avocados which are high in fat but again it’s a good fat.
Bottom line…we should not be afraid of eating a lot of good fats as they have health promoting properties and pretty much every cell needs them. We should however be afraid of eating the bad fats especially hydrogenated or partially hydrogenated fats and trans-fats which you will find in processed foods. Stick to fresh foods and natural fats. Seems a little obvious but it is what it is. If you want more information on coconut oil and MCT oil, you will find it in my earlier blogs.
Dr. Oz has talked about it and many celebrities have made claims that it has helped them lose a lot of weight, but does it really work? Many of us will try anything for weight loss and most of us want that quick fix. Firstly, let me say that I have never tried a single pill without any dietary changes and lost weight and believe me I have tried them all. However, some of them show much promise for weight loss but only alongside a healthful diet. If I had a magic pill, I would be rich and retired, sipping Mai Tai’s on a beach in my skimpy bikini (sigh) but there is no such thing.
We have sold Forskolin in our stores (nutrition house) for many years and many of our customers have said that it helps them to lose weight. It is added into many body building products as it helps to increase testosterone (up to 30%) and build muscle as well as burn fat. Forskolin has shown marked ability to affect muscle/fat ratios in the body and regulate blood lipid levels. As well it helps promote healthy hormone levels which in turn will help you lose weight.
Forskolin is a natural compound found in the root of Coleus Forskohlii, which is a purple-flowering botanical herb. It has been used for centuries in traditional Ayurveda medicine as a means to treat digestive issues, hypertension, chest pains, allergies, eczema, obesity, IBS, urinary tract infections, ‘advanced’ cancer, and even erectile dysfunction in men and it has been shown to help heal the heart.
It has very few reported side effects and is generally considered safe for use by nearly everyone.
If you want to try Forskolin, go for it! Just remember that if you want to lose weight, you still need to keep your carbs low, your protein moderate and your good fats high. Add MCT oil to your daily diet as a salad dressing, added to your protein shake or drizzled over your steamed veggies and you will lose weight even faster!
- Drink Water, Especially Before Meals: It is often claimed that drinking water can help with weight loss, and this is true. Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories. One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight
- Eat Eggs For Breakfast: Eating whole eggs can have all sorts of benefits, including helping you lose weight. Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat. If you can’t eat eggs for some reason, then that’s fine. Any source of quality protein for breakfast should do the trick.
- Drink Coffee (Preferably Black): Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants, and can have numerous health benefits. Studies show that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29%. Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will completely negate any benefit you get from the coffee.
- Drink Green Tea: Like coffee, green tea also has many benefits, one of them being weight loss. Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning. Although the evidence is mixed, there are many studies showing that green tea (either as a beverage or a green tea extract supplement) can help you lose weight
- Cook With Coconut Oil: Coconut oil is very healthy. It is high in special fats called medium chain triglycerides, which are metabolized differently than other fats. These fats have been shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day. Keep in mind that this is not about adding coconut oil on top of what you’re already eating, it is about replacing some of your current cooking fats with coconut oil.
- Take a Glucomannan Supplement: A fiber called glucomannan has been shown to cause weight loss in several studies. This is a type of fiber that absorbs water and “sits” in your gut for a while, making you feel more full and helping you eat fewer calories. Studies have shown that people who supplement with glucomannan lose a bit more weight than those who don’t.
- Cut Back on Added Sugar: Added sugar is the single worst ingredient in the modern diet, and most people are eating way too much of it. Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others. If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called health foods can be loaded with sugar.
- Eat Less Refined Carbs: Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts (includes white bread and pasta). Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity. If you’re going to eat carbs, make sure to eat them with their natural fiber.
- Go on a Low Carb Diet: If you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet. Numerous studies show that such a diet (or “way of eating”) can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time.
- Use Smaller Plates: Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work.
- Exercise Portion Control or Count Calories: Portion control (eating less) or counting calories can be very useful, for obvious reasons. There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight. Anything that increases your awareness of what you are eating is likely to be useful.
- Keep Healthy Food Around in Case You Get Hungry: Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry. A few snacks that are easily portable and simple to prepare include whole fruits, a handful of nuts, baby carrots, yogurt and a hardboiled egg (or two).
- Brush Your Teeth After Dinner: Although I’m not aware of any studies on this, many people recommend brushing your teeth and/or flossing right after dinner. Then you won’t be as tempted to have a late-night snack.
- Eat Spicy Foods: Spicy foods like Cayenne pepper contain Capsaicin, a compound that can boost metabolism and reduce your appetite.
- Do Aerobic Exercise: Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health. It appears to be particularly effective to lose belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease.
- Lift Weights: One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode. The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass. Of course, it’s not just important to lose fat. You also want to make sure that what is beneath looks good. Doing some sort of resistance exercise is critical for that.
- Eat More Fiber: Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term.
- Eat More Vegetables and Fruits: Vegetables and fruits have several properties that make them effective for weight loss. They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. They also take a while to chew, and are very filling. Studies show that people who eat vegetables and fruits tend to weigh less. These foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.
- Chew More Slowly: It can take a while for the brain to “register” that you’ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.
- Get Good Sleep: Sleep is highly underrated, but it may be just as important as eating healthy and exercising. Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults.
- Beat Your Food Addiction: A recent 2014 study of 196,211 individuals found that 19.9% of people fulfil the criteria for food addiction. If you suffer from overpowering cravings and can’t seem to get your eating under control no matter how hard you try, then you may be a food addict. In this case, get help. Trying to lose weight without dealing with this problem first is next to impossible.
- Eat More Protein: Protein is the single most important nutrient when it comes to losing weight. Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day. One study also showed that protein at 25% of calories reduced obsessive thoughts about food by 60%, while cutting the desire for late night snacking in half. This is the single most important tip in the article. Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.
- Supplement With Whey Protein: If you struggle to get enough protein in your diet, taking a supplement can help. One study showed that replacing part of your calories with whey protein can cause weight loss of about 8 pounds, while increasing lean muscle mass.
- Don’t Drink Calories, Including Sugary Soda and Fruit Juices: Sugar is bad, but sugar in liquid form is even worse. Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet. For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving. Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like coke. Eat whole fruit, but use fruit juice with caution (or avoid it altogether).
- Eat Whole, Single Ingredient Foods (Real Food): If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single ingredient foods. These foods are naturally filling, and it’s very difficult to gain weight if the majority of your diet is based around them. Keep in mind that real food doesn’t need a long list of ingredients, because real food IS the ingredient.
- Don’t “Diet”, Eat Healthy Instead: One of the biggest problems with “diets,” is that they almost never work in the long term. If anything, people who “diet” tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain. Instead of going on a diet, make it your goal to become a healthier, happier and fitter person. Focus on nourishing your body, instead of depriving it. Weight loss should follow as a natural side effect.
Information taken from Health Line.com
Wouldn’t it be cool if you could eat and the foods you eat help you burn fat? What a concept…but there are foods that help you lose weight. Some foods either help you build muscle, some promote fat burning, and some simply use energy (burn calories) just to digest them! Keep in mind that that muscle tissue is metabolically active so the more muscle you have, the more you burn fat as it increases your resting metabolism. In other words, because muscle needs a lot of energy to maintain, the more muscle you have, the more you are burning fat at rest. This is why it is vital that you get enough protein in your diet so you don’t waste your muscles away. Let’s have a look at some of them and how they work:
- Whey Protein: builds muscle; burns fat
- Eggs: builds muscle; burns fat
- Lean meats: build muscle; burns fat
- Almonds and other nuts: builds muscle; reduces cravings; burns fat
- Low fat dairy; builds bones; increases metabolism
- Coconut Oil/MCT oil; burns fat
- Avocados: burns fat; reduces cravings
- Berries; improves satiety; prevents cravings (also powerful antioxidant)
- Celery; takes more energy to metabolize than what you have ingested
- Peanut butter; boosts testosterone which builds muscle and burns fat
- Dark chocolate (70% or higher cacao): encourages fat burning; reduces cravings
- Fatty fish (herrings, mackerel, salmon, tuna); builds muscle; burns fat
- Green tea; increases metabolism; burns fat (also great for immune system)
- Grapefruit: burns fat; regulates blood sugar and metabolism
- Chili peppers; boosts metabolism
- Beans and legumes; builds muscle; burns fat; helps digestion
- Apple cider vinegar: burns carbs; burns fat; levels blood sugar
- Lemon water: burns fat; makes you feel full
- Oysters: Regulates appetite
So try to add as many of these foods in your diet and let’s burn some fat!!! What can it hurt?