Staying Healthy While Eating Keto And Carbs

The ketogenic diet is a popular, low-carbohydrate method of eating that can help with weight loss and improving health. However, it is associated with some unpleasant side effects, commonly referred to as the keto flu. This is a set of symptoms, including fatigue, muscle soreness, and cravings, that some people experience when starting or maintaining the diet. While it is possible to stay in ketosis when sick, it can be challenging as the body may crave carbohydrates, especially when fighting an illness. To avoid getting sick on the keto diet, it is important to stay hydrated, maintain electrolyte balance, get enough rest, and ensure adequate nutrient intake.

Characteristics of eating keto without getting sick when having carbs

Stay hydrated

Staying hydrated is crucial when eating keto, as dehydration is a common side effect of the diet. When the body enters ketosis, the liver produces ketones, which results in increased fluid loss. This can lead to dehydration and a loss of electrolytes and nutrients. Therefore, it is important to pay close attention to your body and look out for signs of dehydration, such as increased thirst, darker urine, a dry mouth, headaches, fatigue, and constipation.

To stay hydrated while on a keto diet, it is recommended to increase your water intake. Drinking water is one of the best and most accessible ways to stay hydrated. However, the amount of water required varies from person to person and depends on factors such as how much you sweat. A general guideline is to drink until your urine is light yellow. You can also add flavour to your water with a few drops of flavour mix-ins or by adding fruit.

In addition to water, you can stay hydrated by consuming water-rich foods. These include fruits and vegetables such as watermelon, strawberries, grapefruit, cantaloupe, peaches, lettuce, celery, bok choy, radishes, and cucumbers. Broth-based soups are another way to increase your fluid intake while also providing nutrients and minerals.

Electrolyte-rich foods and drinks are also important for staying hydrated on a keto diet. Electrolytes help maintain fluid balance in the body. Good sources of electrolytes include mineral water, salt/electrolyte tablets, lite salt (which has a higher potassium-to-sodium ratio), and food sources such as green leafy vegetables and avocados, which are also high in magnesium.

Other drinks that can contribute to hydration include tea, coffee, and sparkling water. However, it is important to avoid adding sugar or syrup to these beverages, as this can counteract your hydration efforts.

Get plenty of sleep

Sleep is an important factor in maintaining a healthy lifestyle, especially when on the keto diet. When starting the keto diet, it is common to experience keto insomnia, which is a temporary problem where new keto dieters have difficulty falling or staying asleep. This is caused by the transition from a carbohydrate-burning to a fat-burning state, which can lead to low blood glucose levels at night. This can cause sleep issues, especially for those with diabetes.

• Gradually reduce your carbohydrate intake: Instead of cutting out carbs completely, try eliminating one type of high-carb food, such as grains, for a few days or weeks, then move on to sugary desserts, starchy vegetables, and fruits. This can help reduce feelings of discomfort and deprivation. Swap out high-carb foods for low-carb options, such as shirataki noodles instead of regular noodles or cauliflower rice instead of white rice.
• Consume your carbohydrates later in the day: Eating carbs before bed can help with sleep since they increase brain tryptophan, which is then metabolized into serotonin and melatonin, making you sleepy. Focus on keto-friendly carb sources such as cauliflower, nuts, and avocados.
• Get enough electrolytes: Electrolyte imbalances can occur as a result of low insulin levels when reducing your carb intake. Eating a variety of electrolyte-rich foods, such as broccoli, watermelon (in moderation), chicken, canned tuna, and strawberries, can help prevent these imbalances. Staying properly hydrated is also important.
• Eat keto-friendly foods with nutrients that promote better sleep: Include foods that are rich in magnesium, tryptophan, vitamin D, and omega-3 fatty acids. Examples include almonds, spinach, dark chocolate, beef, poultry, cheese, eggs, chicken, turkey, canned tuna, pumpkin seeds, beef liver, sardines, egg yolk, and salmon.
• Follow a consistent sleep schedule: Stick to a specific bedtime and wake-up time, and aim for 7-9 hours of sleep each night.
• Exercise regularly, but avoid doing it close to bedtime: Exercise can help relieve insomnia and speed up ketosis and weight loss. However, avoid intense workouts close to bedtime, as this may interfere with sleep. Stop exercising at least 4 hours before bedtime.
• Practice relaxation techniques: Wind down before bed with a relaxing routine, such as reading a book or listening to soft music.
• Avoid caffeine close to bedtime: Caffeine increases wakefulness and brain activity, so it's best to avoid it at least 6 hours before bed if you're experiencing insomnia.
• Avoid using electronics at night: The blue light emitted by electronic devices can suppress melatonin, disrupting your sleep. If you must use electronic devices, try using blue light-blocking glasses or turning on the night shift setting on your phone.
• Keep your intermittent fasting periods short: Intermittent fasting can interfere with sleep when done for extended periods. Fasting for 12-16 hours is better than a 24-hour fast.

Consume potassium-rich foods

Consuming potassium-rich foods is essential when following a keto diet, as potassium is one of the major electrolytes in the body and plays a crucial role in maintaining overall health. Here are some detailed instructions on how to include more potassium in your keto diet:

Understand the Importance of Potassium

Potassium is the third most abundant mineral in the body and is vital for several reasons. It is a critical electrolyte, along with sodium, calcium, chloride, and magnesium. It helps regulate heartbeat, manage body temperature, and support neurological functions. Additionally, potassium is involved in the "sodium-potassium pump," which controls muscle contractions, transports amino acids and nutrients to cells, and facilitates nerve impulse transmission.

Recognize the Signs of Potassium Deficiency

It is important to be aware of the signs of potassium deficiency, which can include fatigue (both physical and mental), high blood pressure, gland and tissue swelling, muscle cramps and aches, weakness, nausea, bloating, and tummy cramping. These symptoms can indicate that your body is not getting enough potassium, and you may need to increase your intake of potassium-rich foods or consider supplementation.

Include Potassium-Rich Foods in Your Keto Diet

When following a keto diet, it is recommended to include potassium-rich foods such as leafy greens (e.g., spinach, beet greens, Swiss chard), fish (e.g., wild-caught salmon, tuna, halibut), avocados, Brussels sprouts, zucchini, pumpkin seeds, and mushrooms. These foods are excellent sources of potassium while still adhering to the low-carb requirements of a keto diet.

Be Mindful of Potassium Loss During Cooking

It is important to note that potassium is water-soluble, and some of it may be lost during the cooking process. Therefore, consider consuming raw or lightly cooked vegetables to maximize your potassium intake.

Consider Potassium Supplements if Needed

If you are unable to meet your potassium needs through diet alone, you may want to consider taking potassium supplements. Potassium gluconate, citrate, and chloride are common forms available in capsule or powder form. However, it is always best to consult with your healthcare provider before starting any new supplement, especially if you have any health concerns or are taking medications.

Avoid sugary sports drinks

When following a keto diet, it's important to be mindful of what you consume to ensure you stay in ketosis. Sports drinks are often loaded with sugar, and while there are keto-friendly options available, it's crucial to read the labels carefully. These drinks are typically formulated with artificial sweeteners such as sucralose and aspartame, which may increase sugar cravings and lead to weight gain.

To avoid the pitfalls of sugary sports drinks, consider the following alternatives:

• Opt for electrolyte powders that you can mix into water. These products, such as Ultima Replenisher and LMNT, are sweetened with stevia instead of artificial sweeteners. They help replenish electrolytes like sodium and potassium, which are crucial for maintaining fluid balance and supporting nerve function.
• Choose sparkling water or flavoured water. These options are usually unsweetened and provide a refreshing, low-carb choice. You can add a slice of lemon or lime to enhance the flavour.
• Make your own cucumber juice with basil. This combination is not only delicious but also provides a healthy, natural source of hydration.
• Try keto-friendly milk alternatives. Unsweetened plant-based milk, such as almond or coconut milk, are excellent choices. Just be sure to avoid the sweetened and flavoured versions, as they often contain too much sugar.
• For an extra boost, consider adding MCT oil to your drinks. Medium-chain triglycerides (MCTs) are a form of fat that can be quickly absorbed and used for energy. They can enhance your drink's flavour and provide an additional source of healthy fats, which align with the keto diet's focus on high-fat consumption.

Remember, when in doubt, always check the labels and choose products that use natural sweeteners like stevia instead of artificial alternatives. By making these informed choices, you can stay on track with your keto diet and avoid the negative consequences of sugary sports drinks.

Take immune-boosting supplements

Taking immune-boosting supplements is an effective way to support your immune system while on the keto diet. Here are some science-backed supplements that can give your immune system a boost:

Vitamin D

Vitamin D is well known for its role in bone density and calcium management. However, it also plays a crucial role in maintaining a healthy immune system. A vitamin D deficiency is associated with an increased risk of autoimmunity and susceptibility to infection. This supplement acts as a receptor on your immune cells, assisting with cell signalling and helping your immune system communicate effectively during times of infection.

Vitamin C

Vitamin C is a powerful nutrient when it comes to immunity. It helps to shorten the duration and severity of common colds. In the context of virus-induced respiratory infections, vitamin C can alleviate symptoms by up to 85%. This supplement stimulates the production and function of neutrophils, lymphocytes, and phagocytes, which are all essential for a robust immune response.

Zinc

Zinc is a crucial mineral that plays a vital role in many enzymes and transcription factors involved in immunity. It possesses antioxidant and anti-inflammatory properties, which are crucial for maintaining a healthy immune system. Additionally, zinc can help inhibit the replication of viruses, making it an effective ally against viral-induced respiratory infections.

Elderberry

Elderberry, commonly consumed as a syrup, capsules, gummies, tea, or lozenges, is particularly effective in fighting viral infections. Research indicates that elderberry can inhibit the propagation of the flu virus, even when taken at later stages of the illness. It also helps to alleviate symptoms associated with respiratory infections.

Garlic

Garlic is one of the most potent immune-boosting foods available. It exhibits antimicrobial, antiviral, anti-fungal, anti-carcinogenic, and anti-inflammatory properties. Garlic stimulates various immune cells, enhances antibody production, and supports phagocytosis, enabling your body to clear out viruses and infected cells more efficiently.

Turmeric

Turmeric, a spice used for thousands of years in Ayurvedic medicine, contains the primary compound curcumin, which possesses anti-inflammatory qualities. Curcumin enhances the activity of several types of immune cells and downregulates the expression of pro-inflammatory compounds in the body. This makes turmeric a promising supplement for immune conditions like rheumatoid arthritis, asthma, and heart disease.

Vitamin A

Vitamin A is involved in both humoral immunity and cellular immunity, the two branches of the immune system. It plays a crucial role in regulating the integrity of the mucus lining in your body, creating a barrier to protect against pathogens. Additionally, vitamin A supports the function of immune cells, ensuring proper signalling and structure. Research suggests that vitamin A supplementation may even reduce mortality in certain infectious diseases.

Selenium

Selenium is a powerful antioxidant that is incorporated into selenoproteins, which play a vital role in immunity. Selenium regulates the activity of reactive oxygen species (ROS) in the body's tissues. Supplementing with selenium can enhance your immune defences, while deficiencies can make viruses more virulent.

Probiotics

Probiotics can positively modulate your immune response by affecting the health of gut cells and mucosal immune cells. While research in this area is ongoing, initial studies suggest that probiotics can influence the immune system at a genetic level and provide therapeutic potential for viral infections, allergies, and eczema.

Omega-3 Fatty Acids

Omega-3 fatty acids, found in fatty fish or fish oil supplements, offer dual benefits for immune health. Firstly, they enhance the health of cellular membranes, providing fluidity and optimal structure. Secondly, they serve as signalling molecules, assisting in the production of cytokines, which are essential for fighting off pathogens.

Echinacea

Echinacea is a popular herbal remedy with a range of immune-boosting properties. It can reduce the severity and duration of common colds and upper respiratory tract infections. Echinacea achieves this by enhancing the ability of immune cells to clear pathogens, increasing their speed of reaching infected tissues, and stimulating the release of cytokines.

Frequently asked questions