87262269 - keto, ketogenic diet with nutrition diagram, low carb, high fat healthy weight loss meal plan

Side effects of ketosis?

Some of the side effects associated with being in ketosis can make you feel rotten, some people are lucky and don’t get any, and others get hit quite heavy depending on the damage inside the gut.

You see you are not just dealing with sugar withdrawal you are probably dealing with leaky gut and candida over growth too.

There is a way to tell if what you are experiencing is keto flu or candida die off symptoms and thats by taking some pink salt, if your symptoms don’t disappear within a few minutes then the symptoms you are experiencing are from candida and not lack of electrolytes.

What are the symptoms of ketosis?

The first thing you may notice is a flu type feeling, this can last anywhere up to a week depending on the level of carbs and sugar that you were consuming before you started, and as you progress further you may experience the following;

  • Irritability,
  • Fatigue, weakness & lack of concentration
  • Decrease in performance
  • Dizziness, lightheaded
  • Heart palpitations
  • Headache
  • Cold/flu symptoms
  • Insomnia
  • Keto Breath, dry mouth
  • Metallic or sweet taste in your mouth
  • Increased ketones in blood & urine
  • Heightened thirst
  • Hunger, sweet or carb Cravings
  • Stomach discomfort, nausea, cramping constipation or diarrhoea
  • Fast weight loss in the first week (usually water weight)
  • Frequent urination
  • Periods can become heavy, more frequent (this will settle down)
  • Hormonal
  • Hair growth or loss in some cases (this will settle down)
  • Body odour, including vaginal odour (the PH balance is changing in our bodies)
  • Yeast infection (candida dying off)
  • Increased fertility
  • Keto rash

Does everyone have keto flu?

Everyone is different and while one person may have symptoms another may not. You may even be experiencing side effects of Keto and not realising it. The symptoms can differ dramatically from one person to the next.

What happens after?

  • Weight loss
  • Inch loss
  • Improved mental health
  • Improved mental clarity
  • Lowered cholesterol.
  • Lowered blood Sugar
  • More energy
  • Lack of hunger
  • Lack of cravings
  • Improved skin

How to overcome Keto side effects

Start off by lowering your carbs over a few days or even 2 weeks, going cold turkey can make you feel really crappy especially if you have been consuming lots of carbs and sugar.

Eat lots of fat

This will help to speed up the transition and help your body to recognise a new energy source.

Make sure you are getting enough electrolytes

Low carb diets are diuretic so it is important to replenish our electrolytes we need sodium (salt) magnesium and potassium you can do this by

  • Upping your sodium (salt intake) to 5g per day if consuming less than 50g of carbs per day, achieve this by drinking 1-2 cups of bone broth, bullion or stock per day and sprinkling pink Himalayan rock salt on your food

  • Eating your leafy greens and including avocado for potassium

  • Supplementing with magnesium

  • Doing this will ensure that your electrolytes are topped up daily.

Drink lots of water

It is easy to become dehydrated following a keto diet so you need to drink plenty of fresh bottled water, if you can add some pink Himalayan rock salt to your water with a squeeze of lemon.

Make sure you take supplements

The only supplements needed on the Keto way of eating are

  • Magnesium
  • Potassium
  • Sodium
  • Calcium
  • B12 complex
  • Vitamin D
  • Good all round multi-vitamin

How long do the symptoms last?

The symptoms you may experience when starting keto are not permanent they last for a few days or up to a week or maybe even the first 2 weeks, but you will feel a lot better afterwards.

Remember this is not a quick fix we all have done damage to our bodies with bad eating habits, sugar and toxins so all of these things will be corrected first before the weight starts to come off.

Obviously each of us has a different level of damage depending on how long we were eating badly and the degree of damage to our health, this is a long term lifestyle change and the benefits far out weight the negatives so hang in there and stay strong.

Exogenous ketones - multi level marketing

Do not be fooled by these so called Ketone products that promise to get you into ketosis in an hour, they do not work! they are a muli-level marketing strategy designed to take your money from you, they put Ketones into your body but you quickly pee them out, your body does not benefit what so ever from it and it can hinder your weight loss journey.

I luv keto will never promote or endorse ANY FORM of weight loss products, if it comes in the form of:

  • Pills
  • Exozenous ketones
  • Shakes
  • Bars
  • Drinks
  • Tablets 
  • Wraps
  • Raspberry ketones

do not use it, the only thing you need to do in order to lose weight is follow the keto lifestyle.

My weight loss has been lost purely by changing my lifestyle, weight loss products DO NOT work, yes you may see results in the short term but I can promise you that just like I did you will gain all the weight back and more once you stop.

Give yourself time to settle into keto

You need to give yourself time to settle into this new way of eating before adding bread, cakes and desserts, at least 8 weeks. What people do and I’ve done it myself is try to re-create recipes from what they remember food tastes like, nothing they make matches up to the REAL thing so they start sneaking a bit of cake here or a bit of chocolate there thinking that little bit won’t hurt when in actual fact it will.

Adding in all these treats at the beginning can seriously affect weight loss, they are higher in carbs so eating them may even stop you getting into Ketosis.

Staying under 20g carbs of carbs a day is hard to do when you are spending a huge amount of your carbs on Keto treats. Once you are in Ketosis you will be able to tell which foods kick you out and which foods cause cravings ect, so you will be able to avoid them.

Once our bodies adjust to being on Keto our tastes change, we start to enjoy our food more so when we do eventually add in the Keto treats we see them as just that, treats! Also because our tastes have changed to accommodate our new way of eating we are less likely to go for the old bad food we used to eat.