Carb Overload On Keto: Sickness And Health Risks

The ketogenic diet is a popular way to lose weight and improve health, but it involves eating very few carbohydrates. This can cause some people to experience a set of symptoms known as the keto flu when they start the diet or eat carbs after being on it for a while. The keto flu can include nausea, headaches, fatigue, and other flu-like symptoms. These symptoms are caused by the body's response to a sudden lack of carbohydrates, which it usually uses for energy. The severity and duration of the keto flu can vary depending on individual factors, but it generally lasts for a few days to a few weeks. Some people may also experience long-term carbohydrate intolerance after being on the keto diet for a while, which can cause digestive issues and fatigue when carbs are reintroduced.

The longer you've been on keto, the less carbs will affect you

The ketogenic diet is a very low-carbohydrate, high-fat diet that switches your body's main fuel source from carbohydrates to fat. When you start a ketogenic diet, your body enters a metabolic state called ketosis, where it burns stored fat for energy. This can lead to weight loss, improved insulin sensitivity, and other health benefits. However, it can also cause some unpleasant side effects, such as the "keto flu".

The keto flu is a collection of symptoms that some people experience when they first start the keto diet. These symptoms can include nausea, dizziness, sugar cravings, muscle soreness, irritability, diarrhoea or constipation, trouble sleeping, poor focus and concentration, and brain fog. They are caused by the body's response to a sudden and drastic reduction in carbohydrate intake and can last from a few days to several weeks.

If you've been on the keto diet for a while, your body has likely adjusted to using fat as its primary fuel source. As a result, when you eat carbs, your body may not respond as negatively as it did when you first started the diet. In other words, the longer you've been on keto, the less likely you are to experience negative side effects from eating carbs.

That being said, there are still some things to keep in mind when it comes to carbs and the keto diet. Even if you've been on keto for a long time, eating a large amount of carbs in one sitting can still make you feel sick. This is because your body has become used to burning fat for energy, and it takes time for it to adjust to using carbs again. Slowly reintroducing carbs and starting with whole food sources of carbohydrates, such as sweet potatoes, white potatoes, whole fruits, and beans, can help reduce the risk of negative side effects.

Additionally, the type of carbs you eat can also make a difference. Highly processed and refined carbohydrates, such as pizza, candy bars, and tortilla chips, are more likely to cause negative side effects than unprocessed, whole food sources of carbs. This is because highly processed carbs are often inflammatory and lack the fibre, nutrition, and other beneficial compounds found in whole foods.

In conclusion, the longer you've been on the keto diet, the less likely you are to experience negative side effects from eating carbs. However, even if you're an experienced keto dieter, it's important to reintroduce carbs slowly and choose whole food sources whenever possible to minimise the risk of any unpleasant symptoms.

Highly processed carbs will make you feel worse

The type of carbs you eat when on the keto diet will have an impact on how sick you feel. Highly processed, refined carbs are likely to make you feel worse. These types of carbs are often found in food items such as pizza, beer, candy bars, and tortilla chips. These highly processed carbs are not only highly inflammatory, but they also lack substantial fiber, nutrition, or other redeeming health benefits.

The lack of nutritional value in these processed carbs means that there is nothing to balance out the negative effects on your body. As a result, you may experience stronger symptoms such as nausea, headaches, fatigue, and bloating. In some cases, you may even revert to the "keto flu," a set of flu-like symptoms caused by withdrawing from carbs, including stomach aches, dizziness, sugar cravings, muscle soreness, irritability, and trouble sleeping.

To avoid feeling worse, it is recommended to start with whole food sources of carbohydrates when reintroducing carbs into your diet. Good options include sweet potatoes, white potatoes, whole fruits, beans, and oatmeal. These foods provide your body with essential nutrients and fiber, which can help ease the transition and reduce the negative impact on your body.

Additionally, it is important to note that industrially processed seed oils, often found in fried foods, salad dressings, mayonnaise, and sauces, can also contribute to the unpleasant side effects. These oils are highly inflammatory and can cause further discomfort when combined with carbs. Therefore, when planning a "carb adventure," as they are sometimes called, it is advisable to avoid processed foods and focus on whole, nutritious options.

Industrially processed seed oils on your carbs will make you feel worse

Firstly, it's important to understand that the keto flu is a real phenomenon that occurs when you drastically reduce your carb intake. This happens because your body is used to burning carbohydrates (glucose) for energy, so switching to a fat-burning process can be a shock to the system. The keto flu is characterised by a range of flu-like symptoms, including stomach aches, nausea, dizziness, sugar cravings, muscle soreness, irritability, and trouble sleeping.

Now, let's talk about why industrially processed seed oils are a concern. These oils, such as soybean, canola, and corn oils, are a recent addition to the human diet, having been introduced in the early 1900s. The problem with these oils is that they are highly processed and contain harmful additives. The seeds from which the oils are extracted are heated to extremely high temperatures, causing the unsaturated fatty acids to oxidize and create byproducts that are harmful to human health. The seeds are then processed with petroleum-based solvents and chemically deodorized, which produces trans fats. Finally, more chemicals are added to improve the colour of the oil.

The result is an energy-dense, nutrient-poor oil that contains chemical residues, trans fats, and oxidized byproducts. These oils are also an evolutionary mismatch for our bodies, as humans did not consume them until the 1900s. This means our bodies may not be equipped to handle the high levels of linoleic acid found in these oils, which can have negative consequences for our health.

Additionally, industrially processed seed oils have an imbalanced omega-6-to-omega-3 ratio. Omega-6 and omega-3 fatty acids are essential fatty acids that must be consumed through our diets. A delicate balance between the two is necessary to maintain optimal health, with an ancestral ratio of 1:1. However, the Western diet has shifted this balance dramatically, with ratios ranging from 10:1 to 20:1. This imbalance contributes to a state of chronic inflammation, which is a underlying factor in many common diseases such as heart disease, cancer, diabetes, and arthritis.

Furthermore, the polyunsaturated fatty acids in these oils are highly unstable and easily oxidized, leading to the creation of more harmful substances. Repeatedly heating these oils, a common practice in restaurants and home cooking, depletes vitamin E and induces the formation of free radicals, causing oxidative stress and damage to DNA, proteins, and lipids in the body. This is associated with high blood pressure, heart disease, and intestinal and liver damage.

In summary, the combination of industrially processed seed oils with a low-carb diet can exacerbate the negative side effects of the keto flu. The high levels of omega-6 fatty acids, oxidative stress, and inflammatory responses induced by these oils can worsen the symptoms of the keto flu and potentially lead to more serious health issues. Therefore, it is advisable to avoid these oils and opt for traditional, natural fats such as olive oil, coconut oil, butter, ghee, and lard.

You may experience a real need to include some carbs regularly

It is important to note that the keto diet is not for everyone. For instance, it may not be suitable for pregnant or breastfeeding individuals, children, and teens, unless done under medical supervision. Additionally, those with certain health conditions, such as kidney, liver, or pancreatic disease, should avoid this diet. If you fall into any of these categories, it is important to consult with a medical professional before starting the keto diet.

Now, let's discuss the potential need to include some carbs regularly. Firstly, it is worth noting that the keto diet is a significant change for your body, and it may take time to adjust. Some people experience what is known as the "keto flu" when starting this diet, which includes symptoms such as stomach aches, nausea, dizziness, sugar cravings, cramping, muscle soreness, irritability, diarrhoea, constipation, trouble sleeping, poor focus, and brain fog. These symptoms can range from mild to severe and can last from a few days to several weeks, or even up to a month in extreme cases.

To ease into the keto diet and minimise the impact of the keto flu, it is recommended to start with a typical low-carb diet and gradually reduce carb intake over time. This allows your body to adjust and can make the transition smoother. Additionally, staying hydrated and replacing electrolytes are crucial when experiencing the keto flu. Drinking plenty of water and consuming electrolytes like salts, potassium, and magnesium can help alleviate symptoms such as cramps and nausea.

Incorporating carbs regularly or semi-regularly into your keto diet is known as "Carb Cycling" and is a legitimate way to approach this diet. It is important to listen to your body, and if you intuitively feel that including some carbs will help you feel better, it is worth considering. Including a few carbs here and there may help with several aspects, such as avoiding rapid weight loss and its potential side effects, balancing hormones, and fuelling your workouts.

However, it is essential to be mindful of the type of carbs you reintroduce. Highly processed and refined carbs, such as beer, pizza, candy bars, and other processed carbohydrates, are more likely to cause negative side effects. These types of carbs are highly inflammatory and lack the fibre, nutrition, and other beneficial components found in whole food sources of carbohydrates. Instead, opt for whole food sources of carbohydrates like sweet potatoes, white potatoes, whole fruits, beans, and oatmeal when reintroducing carbs.

Additionally, the length of time you have been on the keto diet will impact how carbs affect your body. If you are new to keto, eating a significant amount of carbs is more likely to make you feel sick. You may experience nausea, headaches, extreme fatigue, bloating, and even a relapse of the keto flu. This is because your body is not yet fully adapted to using fat and ketones as the primary fuel source efficiently. It takes time for your body to build the necessary metabolic machinery, so adding carbs too early in your keto journey can send mixed signals to your body.

In conclusion, you may experience a real need to include some carbs regularly, and that is completely valid. Carb cycling can be a healthy approach to the keto diet, providing your body with metabolic flexibility. However, it is important to introduce carbs gradually and choose whole food sources over highly processed options. Additionally, the longer you have been on the keto diet, the less likely you are to experience negative side effects from carb reintroduction. Remember to always listen to your body and consult with a healthcare professional if you have any concerns or questions.

You may feel sick after eating carbs on keto

It is not uncommon to feel unwell after eating carbs while on a keto diet. This is because your body is no longer used to dealing with those types of irritants, and it is still healing. The longer you've been on keto, the less carbs will affect you. However, if you add carbs in too early in your keto journey, you're sending your body mixed signals before it's truly ready to deal with them.

You may experience nausea, headaches, extreme fatigue, bloating, and even slip back into the keto flu. These symptoms occur because your body is not yet fully fat and ketone-adapted. It takes time for your body to build all the metabolic machinery it takes to use ketones efficiently.

Highly processed, refined, and inflammatory carbs are more likely to make you feel sick. The refined nature of these carbs means there is no substantial fiber, nutrition, or other redeeming benefits to balance out the bad stuff. Examples include beer, pizza, candy bars, and tortilla chips.

If you're new to keto, it's best to avoid adding carbs too early in your journey. If you've been on keto for a while, slowly reintroduce carbs with whole food sources of carbohydrates such as sweet potatoes, white potatoes, whole fruit, beans, and oatmeal. Additionally, avoiding processed oils is always a good idea, as they are highly inflammatory.

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