Keto Diet: Getting Kicked Out, Is It Okay?

The ketogenic, or keto, diet is a popular way to lose weight. It involves restricting carbohydrates so that the body enters a metabolic state called ketosis, in which it burns fat instead of glucose for energy. However, it's easy to be kicked out of ketosis by consuming too many carbohydrates, which can happen very quickly. This can be frustrating for people on the keto diet, but it's not the end of the world. There are ways to get back into ketosis, and there are some tricks to avoid being kicked out in the first place.

Increased carb cravings

Being kicked out of ketosis can lead to increased carb cravings. This is because an increase in glucose levels will cause insulin spikes, which may deliver energy into some cells but leave other cells in a starved state, causing them to crave more carbs.

After the spikes come the carb crash caused by low sugar levels following the spike in your insulin levels. This is often accompanied by fatigue and exhaustion symptoms.

How to Prevent Carb Cravings

To prevent carb cravings, it is important to eat enough protein and healthy fats. Both macronutrients are known for boosting your satiety and meeting your energy requirements.

It is also important to get enough sleep. Sleep deprivation increases your hunger hormone, ghrelin, which will make it harder for you to resist carbs.

How to Beat Carb Cravings

• Mindful eating: Pay close attention to your hunger cues. Stop eating when you’re full. It helps to sit down and eat most of your meals at home where there are fewer distractions.
• Keep food triggers out of sight: Don’t keep desserts in the house if you cannot help but eat them, even when you’re not hungry.
• Cut out simple sugars: This includes fruit juices, cakes, pies, donuts, white rice, soft drinks, and syrups.
• Prioritize micronutrients: Test for nutrient deficiencies and maximize your nutrient intake by eating a wide variety of low-carbohydrate, whole foods, such as meat, eggs, poultry, fatty fish, green leafy vegetables, and nuts.
• Avoid calorie restriction: Or aim for just a small calorie deficit if you’re counting calories.
• Get enough protein and healthy fats: Replace carb-rich foods with those rich in protein and fats.
• Fiber from low-carb sources: Eat fiber from low-carb sources such as broccoli, cauliflower, brussels sprouts, cabbage, almonds, chia seeds, lettuce, and avocados. Fiber works to curb your appetite.

How to Get Back into Ketosis

To get back into ketosis, you must deplete your glycogen stores (stored carbohydrates), especially in the liver. There are two ways to do this: carb restriction and cardio.

Your diet will mainly handle carbohydrate restriction, but a brisk walk or light jog will suffice for the cardio portion.

Temporarily increasing fat intake may also help. Including something like MCT oil or MCT oil powder, which is easily converted to ketones, may expedite the process.

Fatigue

The keto flu is a well-known side effect of the keto diet, and fatigue is one of its key symptoms. The keto flu usually occurs within the first week of starting the diet and is the body's response to much lower amounts of carbohydrates. Thankfully, keto flu symptoms are typically short-term and should go away on their own.

It's important to note that fatigue can also be a symptom of dehydration and nutrient deficiencies, which are possible risks of the keto diet. Therefore, it's crucial to stay hydrated and ensure adequate intake of essential nutrients.

Additionally, the keto diet may disrupt sleeping habits, leading to difficulty falling asleep or nighttime waking. These issues typically resolve within a few weeks of starting the diet.

Brain fog

Causes

#1: Brain Adaptation Period

The brain typically uses glucose as its primary source of fuel. When you switch to a keto diet, you drastically reduce your carbohydrate intake, which lowers the glucose supply to the brain. This reduction can manifest as brain fog. However, the body can produce ketones, which serve as a backup fuel source for the brain. The transition from using glucose to ketones as the primary fuel can take some time, and this period of adjustment is when brain fog is most likely to occur.

#2: Poor Hydration Status

On a keto diet, fluid and electrolyte needs tend to increase. This is because when you restrict carbohydrates, insulin levels remain low, which signals the kidneys to excrete more fluids and electrolytes, especially sodium. If you don't replace the lost water and sodium, dehydration and hyponatremia (low sodium) can occur, contributing to brain fog.

Remedies

Time

If you are experiencing brain fog during the initial stages of a keto diet, give it some time. In most cases, the brain fog should resolve within a week or so as your body adapts to using ketones as fuel.

Hydration and Electrolytes

Ensure you are adequately hydrated by drinking plenty of water. Additionally, aim for 4-6 grams of sodium (2-3 teaspoons of salt) per day to replenish electrolytes. Drinking electrolyte water and being generous with salt can help maintain proper hydration and electrolyte balance.

Other Potential Causes

It is important to note that keto brain fog may not always be directly related to the keto diet. Other factors that can contribute to brain fog include:

• Sleep deprivation
• Lack of exercise
• Nutritional deficiencies (e.g., vitamin B12 deficiency)
• Medications or supplements
• Underlying health conditions (e.g., gut dysbiosis)

Keto flu symptoms

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms are similar to those of the flu and are caused by the body adapting to a new diet consisting of very few carbohydrates.

The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. This usually works out to 70-80% fat, 10-20% protein, and 5-10% carbohydrates. The intention is to put your body in a state of ketosis, where it burns stored fat instead of glucose.

The keto flu symptoms can occur within the first two days of starting the keto diet and can last from a few days to several weeks, or even a month in extreme cases. The symptoms can range from mild to severe and vary from person to person.

• Diarrhea or constipation
• Fatigue
• Headaches
• Dizziness
• Brain fog and poor concentration
• Insomnia
• Muscle aches, soreness, and cramps
• Stomach pains
• Sugar cravings
• Irritability
• Nausea

The keto flu can be managed and its symptoms reduced through various means. Firstly, it is important to stay hydrated by drinking plenty of water. This helps to replace lost fluids, minimize symptoms like fatigue, and prevent dehydration, which is a common side effect of the keto diet.

Secondly, ensuring adequate electrolyte intake is crucial. The keto diet can lead to electrolyte imbalances, so adding more salt to your food or drinking sports drinks high in electrolytes can help alleviate symptoms like muscle cramps and nausea.

Thirdly, getting enough rest is essential. The keto flu can disrupt sleep patterns, so aim for 7-8 hours of sleep per day, even if it means reducing your caffeine intake. Taking an Epsom salt bath before bed can also help relax your muscles and improve sleep quality.

Additionally, light exercise, such as yoga or walking, can help relieve muscle pain and tension. While strenuous exercise should be avoided, light activities can improve symptoms and boost your mood.

Finally, a gradual transition into the keto diet may be beneficial. Instead of drastically cutting carbs, a slow reduction over several days or weeks can help your body adjust more naturally and reduce the severity of keto flu symptoms.

If your keto flu symptoms persist or become severe, it is important to consult a healthcare professional for guidance and to rule out other potential causes.

Prevent keto-adaptation

Keto-adaptation is the process by which your body transitions from using glucose as its primary energy source to using fat and ketones. This metabolic state is achieved by restricting carbohydrates in your diet. While this process can have some great health benefits, it can be uncomfortable to begin with, and it's easy to fall out of ketosis. Here are some tips to help you stay on track and prevent keto-adaptation:

Understand the basics

Know that the only way to be kicked out of ketosis is by consuming too many carbohydrates. No specific foods, supplements, or even sugars will cause this. It's all about the number of carbs you're eating.

Monitor your macros

Keep an eye on your carbohydrate, protein, and fat intake. Use apps or keto diet calculators to help you determine your macros.

Avoid hidden sugars

Identify which seemingly low-carb foods will knock you out of ketosis. These include low-fat or fat-free dairy products.

Focus on glucose and ketone levels

Pay attention to your blood glucose levels to keep your body's insulin resistance in check. This can help decrease carb cravings and eliminate energy crashes. You can also measure your ketone levels with a blood ketone meter or urine test strips to see if you're still in ketosis.

Plan and prep your meals

Prepare your meals in advance to prevent eating out and keep you compliant with your keto mission. This will help you avoid junk food and high-carb options.

Allow yourself a free meal, not a cheat day

Having a "cheat meal" instead of a "cheat day" will help you satisfy cravings without going overboard on carbohydrates. It's also less likely to affect your ketone levels.

Combine keto with intermittent fasting

Doing keto alongside intermittent fasting will help you drop your Fat Storing Hormone and speed up the keto-adaptation process. This combination will also help you achieve ketosis faster.

Add more fat to your meals

Especially at the beginning of your keto transition, make sure you're adding enough fat to your meals to satisfy you and keep your energy levels high. Your body's primary energy source is fat when on the keto diet, and it's recommended that your diet is made up of around 70% to 80% fat.

Consume enough fiber

Getting enough fiber on keto can be challenging, but it's important to prevent cravings. Include foods such as leafy greens, bok choy, artichoke, cucumber, and celery in your diet. You can also take fiber supplements.

Be mindful of physical activity

As your body adapts to a new fuel source, strenuous workouts can further stress your body. Stick to gentle forms of exercise like walking and stretching for the first few weeks.

Remember, it's okay to fall out of ketosis occasionally, and you can always get back into it. These tips will help you stay on track and prevent keto-adaptation, but ultimately, listen to your body and adjust your approach as needed.

Frequently asked questions