What Is Keto Flu Will I Have Keto Flu Symptoms On This Plan
Yes. But DONT PANIC.
If this is your first time doing keto you may be blindsided by the detox symptoms. Im not going to lie, depending on how carb heavy your diet is when you start, you may wish you were dead by day three of this Keto Kick Start Plan.
You may experience headaches, bone deep fatigue, irritability, dizziness, nausea, and more, depending on your body.
Hang in there, its worth it! The first three days on the Keto Diet are the hardest. Some of you have done it before and know to just ride it out and it will all get better soon.
Those of you who may be new to what they call keto flu might panic, thinking your death is imminent. I can assure you that it is highly unlikely that you will die from sugar/carb withdrawal but just to be sure its always wise to consult your doctor before you embark on any new eating plan, or if something feels truly off its better to be safe than sorry seek medical attention if you feel its necessary especially if you have a pre-existing condition like diabetes and are on medication to control your blood sugar.
Most symptoms of keto flu can be alleviated by supplementing electrolytes and drinking enough water.
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Me Anything episode where they answer your low carb keto questions.
Standard Ketogenic Diet Not to be confused with classical keto, this popular keto version Weight Loss Programs is what most people today follow.
I eat meat, I enjoy chicken and beef and a lot of vegetables.
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When getting started, less than 20g daily is recommended.
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This diet will work with the user s specific caloric intake needs and the macro intake they need.
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For example, carb rich foods like bread, rice, Keto Carb Up Day Example and potatoes are usually eliminated, or severely reduced, because they ll easily tip you over Does exercise help you lose weight the limit of grams of carbs per day.
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A Ketogenic Diet With Carbs
To follow a ketogenic diet properly you must restrict daily carbohydrates to around 20-30g of net carbs . This simple rule should be followed by everyone who is on a ketogenic diet, but there is one exception athletes.
During high-intensity activities, the body relies on glucose for fuel rather than fat. This happens because fat can only be used as energy when the cells have adequate oxygen.
Once the energy demands of the body exceed the amount of oxygen the cells have access to, the cells start burning glucose for fuel. How do you know when this happens? When you start huffing and puffing out of your mouth during the exercise. An indication that your body is burning glycogen rather than fat.
Glycogen is a complex sugar molecule that is stored in your muscles and liver as an energy source. During an extended period of time when carbohydrates are restricted , your body relies on stored glycogen to keep your blood sugar levels stable. When you are exercising, your body does the same thing. Glycogen stores, however, are not infinite. When stores run low, problems can arise.
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Day Keto Menu Plan For Getting Into Ketosis
This free keto diet plan should be more than enough to get you started on the ketogenic diet, and well on your way to losing weight and feeling great!
Remember, were not concerned about calories right now its just about getting into ketosis lots of satiating fat, not a lot of carbs. That is all.
Do I Need To Track My Macros For This Keto Diet Plan To Work
In a word, no. Not on this plan anyway because Ive done all the tracking for you.
This 3 day ketogenic meal plan is Low Carbohydrate / Moderate Protein / High Fat in order to get you into ketosis quickly. You can fine tune and track macros once youve gotten the hang of it or continue with my 12 weeks of free keto meal plans which, like this one, have done all the counting and tracking for you it couldnt be easier.
To find out how much fat/protein you should be getting for your body, try this handy keto calculator.
If youre going to do this thing you have to commit to eating fat throw your old ideas about fat = bad out the window and embrace it.
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How To Calculate Your Macros
When following a keto diet, most people consume 70-75% of their daily calories from fat, 20-25% of calories from protein and just 5-10% of calories from net carbs. Thats a ballpark range your individual macronutrient goals will vary depending upon your age, body composition, activity level, and any fat loss goals you may have.
When To Consider Carb Cycling
Not everyone needs to carb cycle, but you may be a prime candidate if any of these symptoms or characteristics apply to you:
- You are at a low or healthy percent body fat
- You have experienced an unfavorable change in cycle length since starting keto
- You are dealing with insomnia
- You are not satisfied and constantly hungry
- You feel anxious, wired
- Your thyroid levels have declined since going keto
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What To Avoid On A Cyclical Ketogenic Diet
Simple carbohydrates, on the other hand, have such a small amount of fiber, vitamins, minerals, and phytonutrients that the sugar is rapidly released into the bloodstream. This unhealthy increase in blood sugar causes damage to the cells that can lead to heart disease, diabetes, and cancer. The only way to prevent the negative effects of simple carbohydrates is to ingest a small amount of them 30 minutes before exercise .
On a cyclical ketogenic diet, however, it is important to avoid all simple carbohydrates for best results.
Heres an incomplete list of simple carbohydrates to avoid:
- Sugar-sweetened beverages
However, these lists dont contain every simple carbohydrate source, so if you are unsure about a specific food, it is important to follow one general eating principle. Eat more whole plant foods and less processed & packaged foods. If you do this you will avoid almost all simple carbohydrates, and replete your glycogen stores in the healthiest way possible.
After your carbohydrate refeeding day, it is important to go back to a ketogenic diet that limits all carbohydrates. For an in-depth guide on what to eat on a standard ketogenic diet, check out our beginners guide. For more on how to implement the cyclical ketogenic diet, keep reading.
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Benefit #4 It Has Helped Me With Hashimoto’s
There is a lot of controversy on this one. Many think those with Hashi’s or thyroid issues should stay away from keto because it stresses out the Thyroid. Other’s think you simply need to practice cyclical keto instead of strict keto.
I happen to be in the cyclical keto camp. I have to practice keto due to my blood sugars, but I can’t do it 100% of the time due to Hashimoto’s. Having one day a week a carb up day is just what I need to manage BOTH.
Basic Strategy For Getting Into Ketosis Fast
The basic strategy on this 3 Day Keto Menu Plan is:
a) never get too hungry
b) stuff your face full of delicious, high fat, very low carb foods often
c) eat until you are full
Once you open the door to hunger, your resolve can fly right out the window and youre back to square one
If you follow this plan you can be confident that you will get into ketosis quickly!
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Balanced Keto Weekly Meal Plans
These awesome keto meal plans take out the time-consuming stress and preparation that you have to go through to successfully rock at keto. Ive taken all of the latest proven, tested and real-world applied research and packed it into already planned meals, pre-made shopping lists, and invaluable tips to keep you on track. Its all dairy-free, whole food-based and Fat Fueled approved! When you sign up today, youll receive a weekly email that includes
- 7 days of ketogenic meal plans
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In this episode of The Keto Diet podcast, I interview Maritza Ahn about her firsthand experience developing a carb up practice. From what she eats on a carb up, the fears she had to overcome in order to move forward with her carb ups, the failures shes had while developing the practice, signs that point to having too many carbs on a cyclical ketogenic practice, her ketone numbers after a carb up, and more.
Sparkling And Flavored Water
Carbonated, seltzer, sparkling, and zero-calorie flavored waters can also spice up your keto drink selections. You can find many brands in your local grocery store.
Keto isnt a zero-carb diet, but carbs and sugar from drinks can add up fast. Aim for beverages with no carbs or sugar to keep hydration simple.
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Incorporating Carb Cycling With The Keto Diet
Remember, if youre going to increase your carb intake, track yourself to see how your body responds. When youre experimenting with your carb intake, ketone breath meters and keto sticks are great ways to see if youre actually in ketosis.
What is carb cyclings role in the keto diet? Take a closer look below
Key Takeaways: Standard Keto Vs Cyclical Keto
Since high-intensity exercise requires glucose for fuel, a standard keto diet may not bode well for performance. This is why many athletes swear by keto diets with cyclic periods of higher carb intake .
The best ketogenic diet for people who do high-intensity exercise regularly is the cyclical keto diet. This diet combines the benefits of ketosis and carbohydrates together in a way that allows regular high-intensity trainers to get the most out of their bodies and their training.
To implement the cyclical keto diet correctly, you must eat a high-carbohydrate diet 1-2 days a week to replenish your glycogen stores and follow a ketogenic diet on the remaining 5-6 days to deplete your glycogen stores. However, the carbohydrates that you eat are important as well.
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How To Lose Weight Without Eating
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For Those Who Need More Protein: High
If you lift four times or more per week, you might require more protein in your keto meal plan. While the standard ketogenic diet typically limits protein intake to 20% of total calories, the high protein ketogenic diet allows 35% of total calories come from protein.
To follow HPKD, try this:
- Consume 35% of total calories from protein
- Consume 60% of total calories from fat
- Consume 5% of total calories from net carbs
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Tasty Keto Carb Up Meal
If youve wandered across this article, then chances are youve decided to embark on a cyclical keto journey. AND you are looking for a tasty keto carb up meal to see just what it might look like! I have TWO amazing higher carb meals that I will share with you.
But first, lets talk about a few basics to make sure we are all on the same page. If you are confident in your cyclical keto knowledge, then just scroll on down!
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What Is The Cyclical Keto Diet
The Cyclical Keto Diet is a form of carb cycling, or Keto cycling. When you follow a CKD, you eat high carb 1-2 non-consecutive days per week. The other days, you eat a Standard Keto Diet .
The SKD is a very-low carb diet in which you eat approximately 55-75% of calories from fat, 20-30% from protein, and less than 10% from carbohydrates. Keeping carbs low suppresses the hormone insulin, and low insulin signals your liver to burn fat and produce ketones. This unique fat-burning state is called ketosis.
On Cyclical Keto, you follow the SKD macros most of the week. But on 1-2 high-carb days, you invert them.
CKD Macros on High-Carb Days
If you eat a 2000 calorie diet, youre consuming 300-400 grams of carbs on high-carb days. If youre very active, that number can even be higher.
Notice that, while fat and carbs trade places, dietary protein remains constant. For maintaining muscle, healing wounds, creating immune cells, producing hormones, and structuring every tissue in your bodythere is no substitute for protein.
For producing energy , however, both carbs and fat are up to the task. When you carb cycle, you oscillate between these energy sources.