Keto Protein Jittery Side Effects: What You Need To Know

The ketogenic diet is a low-carb, high-fat diet that has become increasingly popular in recent years. While the keto diet is often associated with weight loss, one common concern is whether consuming too much protein can lead to jitteriness or anxiety. Some people who follow the keto diet have reported experiencing jittery sensations, especially when consuming protein shakes or supplements. This effect is typically attributed to the body's metabolic adjustment during the initial phase of the keto diet, known as the keto flu, which usually subsides within a week or two. However, it is important to note that protein intake plays a crucial role in the keto diet, and a balanced approach is recommended to ensure adequate nutrition and prevent potential health risks.

Excess protein intake can cause jitteriness

Protein contains glutamine and tryptophan, which can cause serotonin spikes, leading to increased energy levels and, in some cases, jitteriness. However, this is not always a negative side effect, as some people intentionally use protein supplements for a quick energy boost.

Excess protein intake can also lead to more serious health issues. For example, people predisposed to kidney disease are at additional risk, as excess protein can tax the kidneys. Furthermore, a high-protein diet has been linked to an increased risk of kidney stones, heart disease, and certain cancers.

While excess protein intake can cause jitteriness, it is important to note that protein is an essential macronutrient with many health benefits. It is a building block of life and a necessary component of any diet, playing a crucial role in healthy brain function, skin, bone, and muscle health, building muscle mass, and recovering after workouts. Therefore, it is essential to consume adequate amounts of protein while being mindful of not exceeding one's daily recommended intake.

Jitteriness may be due to withdrawal symptoms

Jitteriness is an uncommon side effect of the keto diet, but it can happen. The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. It can cause a set of symptoms known as the "keto flu" due to the body's adjustment to a new diet. This is similar to the withdrawal symptoms experienced when weaning off an addictive substance like caffeine.

The keto flu includes symptoms such as fatigue, muscle soreness, headaches, and sugar cravings, which usually appear within the first few days of starting the diet and can last from a few days to several weeks. While these symptoms are typically mild and temporary, they can be uncomfortable and distressing for some people.

The keto flu is believed to be caused by a combination of factors, including genetics, electrolyte loss, dehydration, and carbohydrate withdrawal. Carbohydrate withdrawal occurs because the body is no longer receiving its primary source of energy, glucose, from carbohydrates. This can lead to a drop in energy levels and mood swings.

To combat the jitteriness and other symptoms of the keto flu, it is essential to:

• Stay hydrated by drinking plenty of water.
• Replace lost electrolytes, especially sodium and magnesium.
• Get enough rest and avoid strenuous activities during the initial transition period.
• Gradually reduce carbohydrate intake instead of cutting it out all at once.
• Ensure you are consuming adequate amounts of fat and carbohydrates.

It is also important to note that the keto diet may not be suitable for everyone. If you are experiencing severe or prolonged symptoms, it is recommended to consult a doctor to ensure the diet is safe and suitable for your individual needs.

Protein shakes may be a cause

Protein shakes can be a cause of jitters or anxiousness, with some people reporting feeling jittery after consuming protein shakes. This could be due to the sheer amount of protein consumed at one time, or it could be related to the sugar substitutes or other ingredients in the shake.

Protein shakes often contain large amounts of protein, and consuming too much protein can lead to increased glucose levels in the body through a process called gluconeogenesis. While this is unlikely to kick you out of ketosis, it can cause a spike in blood sugar and insulin levels, which may contribute to feelings of jitteriness or anxiety.

Additionally, protein shakes may contain other ingredients such as branched-chain amino acids (BCAAs) or stimulants that could potentially increase energy levels and contribute to jitters. Some people have reported that their jitteriness improved when they switched to a more natural protein shake or one that did not contain additional ingredients like BCAAs.

It is important to note that individual experiences may vary, and not everyone will feel jittery after consuming a protein shake. However, if you experience negative side effects, it may be worth trying a different type of protein shake or adjusting the amount and timing of your shake consumption.

To avoid potential jitters caused by protein shakes, it is recommended to spread your protein intake evenly throughout the day and to prioritise whole food sources of protein, such as meat, eggs, dairy, nuts, and seeds, over protein supplements.

The amount of protein ingested at one time may be a factor

Protein is a necessary component of any diet and is crucial for healthy brain function, skin, bone, and muscle health, building muscle mass, and recovering after workouts. However, some people on the keto diet worry that consuming too much protein might kick them out of ketosis. This is because the body can convert excess amino acids from protein into glucose through a process called gluconeogenesis. As a result, eating too much protein while on a low-carb diet could potentially sabotage weight loss efforts and prevent the body from entering ketosis.

To avoid this, keto dieters should aim to consume between 1.2 and 2.0 grams of protein per kilogram of body weight. For a 2,000-calorie diet, this translates to about 75 grams of protein or 10-20% of total calories.

It is also recommended that protein intake is spread evenly throughout the day. Protein is extremely filling, so it can be challenging to meet your daily goal if you try to consume it all in one meal. For this reason, some people find that drinking protein shakes or eating protein bars causes them to feel jittery or anxious. By consuming the same amount of protein over a longer period, these side effects may be avoided.

In addition, some people may be more sensitive to the effects of protein on their glucose levels, particularly those with type 1 diabetes. In these cases, it is important to work with a healthcare professional to determine the ideal protein intake.

Sugar substitutes in shakes could be a reason

While there is no direct evidence that keto protein gives you the jitters, there are a few reasons why this might be the case. One Reddit user who uses Isopure Zero to hit their protein macro for the day mentions that they get jittery and almost anxious after having a shake. They attribute this to the sheer amount of protein intake at one time or the sugar substitutes in it.

Indeed, sugar substitutes in shakes could be a reason why you get jittery. Sugar substitutes are known to cause a surge in dopamine, leading to increased cravings for sugary foods. They can also cause a "sugar high" by raising your blood sugar levels, and when your levels drop, you may experience a "sugar crash" and feel jittery and anxious.

Additionally, sugar substitutes have been linked to a higher risk of depression in adults and can cause joint pain and inflammation in the body, leading to an increased risk of developing rheumatoid arthritis.

It is important to note that the amount of protein intake and the type of shake may also contribute to feeling jittery. Some people suggest drinking shakes over a longer period or trying natural protein shakes.

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