Low-Carb Binge: A Strategic Jump Start To Keto?

The keto diet is a popular choice for those looking to lose weight, but it can be challenging to stick to due to the drastic reduction in carbohydrate intake. This has given rise to the concept of keto cycling, which involves following the keto diet for a certain period and then taking a day or more off. This approach may help alleviate the challenges of starting keto, such as the keto flu, and make it easier to stick to the diet in the long term.

To get back into ketosis after a break, it is recommended to ease back into the diet gradually by reducing carb intake bit by bit. Staying hydrated, exercising in moderation, and supplementing with electrolytes can also help. It is important to note that getting back into ketosis can take about two to four days, and during this time, individuals may experience symptoms like brain fog, headaches, and fatigue, commonly known as the keto flu.

Ease back into the diet

Easing back into the keto diet can be a challenging process. Here are some tips to help you transition back effectively:

Take it Slow

Transitioning off the keto diet should be done gradually to avoid potential negative side effects. It is recommended to take several weeks to slowly add more carbohydrates and calories back into your daily diet. This allows your body to adjust and reduces the risk of weight gain.

Choose the Right Carbohydrates

Not all carbohydrates are created equal. As you reintroduce carbs, focus on complex carbohydrates found in whole, unprocessed foods. These include vegetables, whole grains, legumes, nuts, seeds, leafy greens, and fruits. Complex carbs are higher in nutrients and fiber, which can help with digestion and provide sustained energy.

Avoid Simple Carbs and Processed Foods

Simple carbohydrates, such as sugar, soda, candy, and other sweets, are quickly absorbed and can cause a spike in blood sugar and increased hunger. Highly processed foods, which are often high in carbohydrates, lack essential nutrients and can contribute to weight gain. It is best to steer clear of these foods when easing back into the keto diet.

Increase Lean Protein Intake

As you reduce your fat intake, increase your consumption of lean proteins. This includes foods such as beans, tofu, chicken, fish, and lean cuts of red meat. Lean proteins can help you feel fuller for longer and support weight maintenance.

Adopt a Mediterranean Diet

The Mediterranean diet is often recommended as a healthy way to increase your carbohydrate intake while still maintaining a nutritious and well-balanced diet. This diet emphasizes lean proteins, healthy fats, and complex carbohydrates from whole foods.

Monitor Your Body's Response

Pay close attention to how your body responds as you ease back into the keto diet. Make adjustments as needed, especially if you notice weight gain or other negative symptoms. Consulting with a healthcare professional or dietitian can provide personalized guidance and support during this transition.

Exercise in moderation

Exercise is an important part of a healthy lifestyle, and it can be especially beneficial when paired with a balanced diet. However, when it comes to the ketogenic diet, it's important to approach exercise with moderation, especially in the initial stages. Here's why:

The Keto Flu

The keto flu is a common experience for people starting the keto diet. It involves feeling foggy, nauseous, fatigued, and even getting headaches. These symptoms are caused by changes in metabolism as the body transitions to using fat for energy instead of carbohydrates. During this adjustment period, which can last up to four weeks, you might not feel like working out at all.

Energy Levels

The keto diet involves severely restricting carbohydrate intake, which are the body's main source of energy. As a result, switching to keto can negatively affect energy levels, especially during high-intensity exercises that require quick bursts of energy, like HIIT, sprinting, or weightlifting. You may find that you get tired more quickly during these types of workouts.

Endurance

On the keto diet, your body uses fat as its main source of energy. However, fat is not as readily available to muscles as carbohydrates, which can lead to reduced endurance during workouts. You may find that you "hit a wall" earlier in your workout and need to take it easy, especially in the beginning stages of keto.

Type of Exercise

Not all exercises are equally suitable for the keto diet. Low-intensity, steady-state exercises like jogging, biking, rowing, and yoga tend to be easier on the body when it's in ketosis. These types of exercises can be beneficial while your body adjusts to using fat for fuel.

Performance

Research suggests that the keto diet may impair exercise performance, especially in high-intensity activities. This is because high-intensity exercises rely on carbohydrates for short, intense bursts of energy. However, some studies indicate that keto may enhance performance in endurance athletes.

Muscle Growth

The keto diet may not be the best choice if you're looking to build muscle mass. This is because muscle growth requires adequate protein intake, and some versions of the keto diet involve restricting protein. Additionally, keto diets are often low in calories, making it challenging to consume enough protein to support muscle growth.

In conclusion, while exercise is important, it's crucial to approach it with moderation when starting the keto diet. Listen to your body, and don't push yourself too hard, especially during the initial adjustment period. Focus on low-intensity exercises, and gradually increase the intensity as your body adapts to using fat for fuel. Remember to always consult with a healthcare professional before making any significant dietary or exercise changes.

Supplement your electrolytes

Electrolytes are vital for the proper functioning of your body, which is why you need to keep them within their normal levels. Low or high electrolyte levels can result in a range of problems, from headaches to muscle cramps to convulsions.

Electrolytes are minerals that carry an electric charge. In the human body, these electrolytes include sodium, potassium, magnesium, chloride, calcium, phosphate, and bicarbonate.

Benefits of Electrolytes

Supports Physical Activity and Athletic Performance

Electrolytes allow your muscles to function normally. For example, calcium and magnesium play complementary roles in regulating muscle contraction, and they tell your muscles when to relax.

Reduces Keto Flu Symptoms

The keto flu is a group of symptoms that happen within the first few weeks of beginning a keto diet. Symptoms can be mild or severe and include headaches, fatigue, brain fog, increased cravings, muscle cramping, thirst, diarrhea, and constipation.

Maintains Cardiovascular Health

Electrolytes play a crucial role in heart function. Potassium, for instance, keeps your heart beating by controlling electrical signals. This is why low or high potassium levels result in an irregular heartbeat (heart arrhythmia).

Promotes Deeper Sleep

Another advantage of ensuring you have enough electrolytes on keto is quality sleep. A good night's sleep helps to boost your productivity and your ability to lose more weight and keep it off while on the keto diet. Magnesium is an important electrolyte in this regard. In a double-blind randomized clinical trial, subjects who took 500 milligrams of magnesium daily for 8 weeks achieved improvements in their sleep time, sleep efficiency, and melatonin (a sleep hormone) levels.

Improves Brain Functioning

Changes in electrolyte levels affect your tissues, especially your brain. Symptoms of electrolyte imbalances in the brain vary and include confusion, a loss of alertness, poor judgment, and seizures. Disturbances in sodium, magnesium, phosphate, and calcium may lead to these consequences.

Causes of Electrolyte Imbalance

Fluid Loss (Keto Flu and Exercise)

The keto diet can result in a diuretic-like response due to ketones, resulting in frequent trips to the bathroom to urinate. This is why people who are new to the keto diet report losing a lot of weight initially — a.k.a. water weight loss.

Exercise can also cause fluid and electrolyte loss, mainly through prolonged exercise and exercising in hot weather.

Not Eating a Wide Variety of Whole Foods

Relying on processed foods while on keto may make low-carb eating more convenient; however, this can result in some micronutrient deficiencies. Any kind of food preparation — and food processing to a greater extent, through high levels of heat and light exposure — results in a loss of micronutrients. On the other hand, electrolytes are abundant in natural foods like meat, poultry, seafood, avocados, broccoli, nuts, and seeds.

Taking Certain Medications While on Keto

Because you can experience a significant loss of water shortly after starting the keto diet, check for any medications that could cause your electrolytes to drop further. Medications that mess with your electrolyte levels include Amphotericin B, corticosteroids, and insulin.

Electrolytes You Need on the Keto Diet

• Sodium: 135 to 145 mmol/L
• Potassium: 3.6 to 5.5 mmol/L
• Magnesium: 1.46 to 2.68 mg/dl
• Chloride: 96 to 106 mEq/L
• Calcium: 8.8 to 10.7 mg/dl
• Phosphate: 3.4 to 4.5 mg/dl
• Bicarbonate: 23 to 30 mmol/L

How to Restore Your Electrolytes on Keto (Or Avoid Imbalances)

Eat Whole Foods That Are High in Electrolytes

Nothing beats a keto diet that’s rich in nutrient-dense foods. Popular sources of electrolytes include coconut water, avocados, beef, chicken meat, eggs, spinach, clams, salmon, lettuce, tomatoes, yogurt, and almonds.

Obtain Electrolytes With Keto-Friendly Electrolyte Supplements

The most convenient way to get electrolytes is to consume an electrolyte drink. While there are plenty of electrolyte drinks out there to choose from, stick to sugar-free and keto-friendly options.

Pay Attention to Your Thirst

Thirst is a sign of mild dehydration. When you’re thirsty, you’re also likely to feel tired and dizzy. It’s important to address thirst right away by drinking water or an electrolyte drink. Keep in mind that your sense of thirst diminishes as you age. For this reason, older people (particularly seniors) should drink more.

Slowly Transition Into the Keto Diet

Know that it’s okay to start the keto diet slowly. Doing this may prevent keto flu symptoms (and electrolyte imbalances) while also building sustainable habits. Ease into the diet by doing low-carb, which entails eating up to 150 grams of carbs per day, for a week before going full keto.

If You’re Taking Medications, Talk to Your Doctor Before Starting Keto

As mentioned earlier in this article, certain medications may affect your electrolyte status. Since restricting carbs can lead to a reduction of electrolytes, notify your doctor about your plan to do the keto diet if you’re currently under any medication. This includes antibiotics, corticosteroids, and insulin.

Stay hydrated

Staying hydrated is essential when starting a keto diet. Dehydration is a common side effect of ketogenic diets, and even mild dehydration can impair memory, reasoning, cognitive function, and cause fatigue. Here are some detailed tips to ensure you stay hydrated while on keto:

Drink More Water

Drink plenty of water, as keto dieters need to consume more water to stay properly hydrated. A good rule of thumb is to drink enough water so that your urine is light yellow. However, don't obsess over specific numbers of ounces or litres, as this can lead to over-hydration and electrolyte imbalances.

Consume Electrolytes

Electrolytes such as sodium, potassium, and magnesium are key to maintaining fluid balance in the body. Keto dieters tend to excrete more salt, so it's important to deliberately increase your electrolyte intake. You can do this by salting your food, drinking bouillon, or using a salt substitute like Lite salt, which has a higher potassium-to-sodium ratio. Electrolyte tablets and drinks are also helpful, but be sure to choose sugar-free and keto-friendly options.

Choose Mineral Water

Mineral water can be a great supplemental source of magnesium and calcium, which are crucial for preventing cramps and reducing bone loss, respectively. Studies have shown that mineral water rich in magnesium improves cardiovascular health.

Be Aware of Water Weight Fluctuations

When starting keto, you may experience a rapid loss of water weight as your body stops storing carbs and the water that comes with them. This is normal and not dangerous. However, if you have a cheat meal and eat a lot of carbs, you'll gain the water weight back, but it will be lost again once you return to keto.

Include Hydrating Drinks and Foods

Drinks like tea, coffee, and sparkling water are just as hydrating as plain water, especially if you're used to consuming them. Broth-based soups are another great way to increase your fluid intake, and bone broth provides additional minerals, collagen, and amino acids. Eat more water-rich, low-carb foods like cucumbers, celery, leafy greens, lemons, limes, grapefruit, and bell peppers.

Manage Your Salt Intake

When following a keto diet, your body handles salt differently. Sodium is flushed away along with electrolytes, so it's important to replenish it by adding salt to your food or even your water. Opt for mineral-rich sources like sea salt instead of highly processed table salt.

Focus on Magnesium and Potassium

Magnesium and potassium are crucial for maintaining proper hydration on keto. Include magnesium-rich foods in your diet, such as raw cacao, spinach, leafy greens, seeds, nuts, oysters, yogurt, and avocado. For potassium, eat avocado, fish, spinach, zucchini, beef, mushrooms, and cruciferous vegetables.

Be Cautious with Potassium Supplements

While magnesium is generally safe to supplement, potassium supplementation should be approached with caution due to potential risks. If you choose to supplement, the recommended forms are potassium chloride and cream of tartar.

Prioritize Whole Foods

Eating a variety of whole foods is essential to maintaining adequate electrolyte levels. Processed foods can lead to micronutrient deficiencies, whereas natural foods like meat, poultry, seafood, avocados, broccoli, nuts, and seeds are abundant in electrolytes.

Transition Gradually to Keto

You don't have to go cold turkey with keto; it's okay to start slowly. Try a low-carb diet first, eating up to 150 grams of carbs per day for a week before going full keto. This may help prevent keto flu symptoms and electrolyte imbalances.

Consult Your Doctor

If you're taking medications, talk to your doctor before starting keto, as some drugs can affect your electrolyte status. Work with a doctor who has experience assisting patients with a low-carb or keto lifestyle.

Make sure you get enough rest

Getting enough rest is crucial for overall health and well-being, and it becomes even more important when you're following a low-carb or ketogenic diet. Here are some reasons why getting adequate rest is essential:

Improved Energy Levels

When you're on a low-carb or keto diet, your body is adjusting to using fat as its primary fuel source instead of carbohydrates. This transition can be demanding, and ensuring you get enough rest allows your body to recover and maintain stable energy levels throughout the day.

Enhanced Weight Loss

Adequate rest supports your weight loss efforts. When you're well-rested, your body can effectively regulate hormones that influence appetite and fat storage. Research suggests that sleep deprivation can disrupt these hormones, leading to increased hunger and cravings for high-carb foods, potentially hindering your keto progress.

Better Cognition

Following a keto diet may sometimes result in what is commonly known as the "keto flu," characterized by symptoms like brain fog and difficulty concentrating. Getting enough rest can help alleviate these symptoms and improve your cognitive function.

Reduced Stress Levels

Keto diets can be challenging, and combining them with inadequate rest may increase stress levels. Stress can negatively impact your health and hinder your body's ability to adapt to the keto diet. Prioritizing rest helps keep stress levels in check, promoting a sense of well-being.

Improved Exercise Performance

Exercise is an essential component of a healthy lifestyle, especially when following a keto diet. However, if you're not getting enough rest, your exercise performance may suffer. Adequate rest allows your body to recover from physical activity, reducing the risk of injury and improving overall exercise capacity.

Tips for Getting Enough Rest:

• Establish a consistent sleep schedule by going to bed and waking up at the same time each day.
• Create a relaxing bedtime routine to prepare your mind and body for sleep. This can include activities such as reading, listening to soothing music, or practicing meditation or deep breathing exercises.
• Optimize your bedroom environment by ensuring it's cool, dark, and free from distractions like loud noises or bright lights.
• Limit screen time before bed, as the blue light emitted by electronic devices can interfere with your sleep quality.
• Engage in regular physical activity during the day. Just be mindful not to exercise too close to bedtime, as it may make it harder to fall asleep.
• Avoid consuming large meals or excessive fluids before bed, as they can disrupt your sleep.
• If you find it challenging to fall asleep, consider incorporating relaxation techniques such as progressive muscle relaxation or visualization.

Frequently asked questions