What is the Keto Flu?

Soon after switching to a low-carb way of eating, like the ketogenic diet, many people experience a blast of flu-like symptoms. But don't fret! It doesn't happen to everyone and it is avoidable!

The name "keto flu" is a bit of a misconception as well. These symptoms of drowsiness, body aches, nausea, dizziness, carb cravings and irritability aren't related to ketones, being in ketosis or the actual flu at all. This is the body's natural reaction, sort of a withdrawal, to carbohydrate restriction.

This perturbing faux flu can be somewhat discouraging for those just starting the keto diet. Some tend to give up and give in to carbs again to curb the symptoms, which is the complete opposite reaction necessary to stay in ketosis.

Common Symptoms of Keto Flu

The keto flu generally hits within the first couple of days of ketosis. The body is adjusting to switching fuel types from sugar to fat, and it can very in length and intensity.

Some of the most common symptoms of the keto flu are:

-Brain fog
- Dizziness
- Nausea
- Irritability
- Muscle soreness
- Decreased focus
- Sleep disruption; difficulty falling asleep and/or staying asleep
- Stomach ache
- Bowel issues; diarrhea or constipation
- Sugar cravings

Some may have no symptoms at all, and others might experience the keto flu for a week or more. Don't give up! It does go away once the body is fully adapted to the new fuel source, but there are also methods to help decrease the severity of symptoms.

Ways to Reduce or Avoid Keto Flu Symptoms

Don't give the keto flu a fighting chance! The flu is awful in general, but we can help eradicate and even avoid the symptoms altogether with a few simple measures:

  •  Electrolytes - This is the best defense in circumventing the keto flu completely. Electrolytes are extremely important and should be tracked daily along with the macros (carbs, fat and protein).
  • Sodium - The goal is 5,000-7,000 mg per day. The optimal source is bone broth, but if that's not available try supplementing with bullion or sole water.
  • Magnesium - The goal 300-500 mg per day. The easiest way to get magnesium is from a supplement in pill form. Be careful taking magnesium citrate or magnesium stearate as they are used typically for constipation. Also, if gel caps are taken, add 1 carb to the diary.
  • Potassium - The goal 1,000-3,500 mg per day. Try to achieve this with potassium rich foods like raw spinach, avocado, mushrooms, salmon, pork tenderloin or sirloin steak. Also, salt alternatives like Lite Salt/No Salt are acceptable.
  • Water - In the beginning of any diet there is a substantial amount of water loss. Drink water regularly throughout the day and always drink to thirst to avoid dehydration. Helpful hint: Clear urine is a sign of being well-hydrated and yellow urine indicates the need for more water.
  • Increase Fat Intake - Sounds crazy, but it's true. As the transition from sugar fuel to fat fuel is happening, assist by taking in more fats to accommodate. As always, stick with keto-approved fat sources.
  • Exercise - Getting light exercise at least three times a week helps with keeping muscle soreness associated with keto flu at bay, the heart happy and increases energy and endurance.
  • Sleep - To battle increased stress on the body and fatigue, make sure sleep is a priority. Good quality sleep is essential regardless, but even more so when the body is experiencing a change of this magnitude.
  • Up the Carbs - Obviously this is a last resort, however in some bodies a drastic decrease in carbs all at once can be traumatic. If this is the case, try eating clean carbs and decrease gradually. This will help in warding off the keto flu symptoms and be less of a shock to the system.

After the Keto Flu

As far as dietary changes go, the keto flu can be somewhat tough to endure. It's important not to give up and try the remedies above to help eradicate the symptoms. It's quite possible to even avoid them altogether if these measures are closely monitored along with macros from the very beginning.

Luckily, the keto flu is the only downside to the ketogenic diet. From this point forward there should be results! And not just fat loss! The keto diet, when followed diligently, will deliver limitless energy, sugary food cravings virtually disappear, and mental sharpness increases.

Remember, shifting the body into ketosis is a different experience for everyone. The more sedentary the lifestyle prior to starting the keto diet, the more chances of developing keto flu. For those who have a higher metabolism and workout several times a week, their symptoms might be less or even nonexistent.

Either way, keep pushing forward and stay on plan. The results will be life-changing!

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Types of Ketogenic Diets

By now pretty much every health and fitness enthusiast and yo-yo dieter has heard about the ketogenic diet. Originally researched, developed and used under medical supervision in children with epilepsy and other neurological disorders, the ketogenic diet has taken the rest of the world by storm and not without much confusion and controversy.

The human body has a hierarchy for preferred sources of energy, carbohydrates being at the top of the list. Next in line is fats, and then finally proteins. The current health status and reason for employing a ketogenic diet usually dictate how much of each macronutrient are consumed; carbs, fats and protein.

The first and most important concept in the ketogenic diet is consuming a limited number of carbs daily, usually 25g or less, to force the body into a state called "ketosis".

Understanding Ketosis

Before we go any further, let's dig a little deeper into ketosis and the benefits. By limiting carbohydrates, which is the body's fuel of choice, the body responds by using fat as the next available energy source. Fatty acids also get released from the cells and transferred to the liver.

The liver turns the fatty acids into ketones. Ketones are spectacular molecules that cross the blood-brain barrier to provide a power source to the brain in the absence of glucose.

A carb-loaded diet is a disaster waiting to happen. Carbohydrates turn into blood sugar (glucose). Glucose is a fantastic fuel on a cellular level when it's at normal levels. Too much glucose causes the production of insulin to regulate blood sugar levels.

Over time too much insulin production can lead to insulin resistance and problems with diabetes and metabolic syndrome.
Recap: 1) Ketosis forces the body to burn fat for fuel, 2) Ketosis aids in glucose regulation. These are key components to how each of the ketogenic diets function and why someone would choose one over another.

Ketogenic Diet Types

The word "diet" carries some misconception. It can either mean the kinds of foods a person habitually eats or a special course of foods/food restrictions either for weight loss or medical reasons. In the keto-world, the word means both.

The ketogenic diet can be either a permanent way of eating or a temporary weight loss program. The individual needs and goals of the person using the ketogenic diet should be considered through the entire process.

" Standard Ketogenic Diet (SKD)

In this version, the ratio is typically 5% carbs, 75% fat and 20% protein. The numbers for fat and protein may shift a little, but for the most part, fat is a huge part of the diet and caloric intake. This extremely popular version utilizes a super simple concept; stay at or below carb limit to remain in ketosis.

" High-Protein Ketogenic Diet

Ketosis is achieved the same as in the standard ketogenic diet however in this model there is a bit more protein. A normal macronutrient ratio might look like 55-60% fat, 35-40% protein and still 5% carbs. As with the SKD, one must remain at or below the carb limit for ketosis to work its magic.

" Targeted Ketogenic Diet (TKD)

Ever heard of carb-loading before a workout? This is the main idea with the targeted ketogenic diet. About 30-60 minutes prior to exercise the participant should consume anywhere from 25-50g of easily digestible carbs (the actual number depends on the individual's needs and type of workout).

Glucose-based foods are used more efficiently than fructose-based and are usually burned completely without throwing the body out of ketosis. Post-workout meals should include plenty of protein and be less fatty. Normally fat is encouraged, however for muscle recovery and nutrient absorption, protein is a better choice here.

" Cyclical Ketogenic Diet (CKD)

This one sounds a bit strange considering what we've just learned. CKD is geared toward bodybuilders and athletes who wish to build lean muscle mass and still maximize fat loss.

In this regimen the SKD is followed for five days before cycling into the two-day phase of carb-loading. On the first day one might have a limit of 50g of carbs. On the second day the carb count could be anywhere from 400-600g. The premise is to load up on carbs so the body is properly fueled for the next five days of grueling workouts.

The CKD should not be used as a "cheat day" for those using the standard ketogenic diet protocol. This approach is suitable only for extremely active individuals.

" Restricted Ketogenic Diet

On this last version, both carbs and calories are limited and is typically supervised by medical professionals. Based on studies, cancer cells can't use ketones for energy and quite literally can starve to death.

As with any diet regimen or lifestyle change, one should seek the advice of their primary care provider before beginning. Medical history and current state of health should be considered, as well as the person's individual needs and goals.

The 3 Most Dangerous Keto Diet Misconceptions

There are several misconceptions about diets. This is the reason people fail to achieve much sustainable success with diets.

Let's get one thing clear. Diets do work. If you're just looking to lose weight, any diet will take you there. As long as you follow instructions and as long as you stick with them long enough, you will get what you came for.

Losing weight is not the issue. The real problem is keeping the weight off. This happens again and again and again. It doesn't matter the name of the diet. It doesn't matter what year it is. It doesn't matter how many people are excited about a particular weight-loss system. This will always be an issue.

It all boils down to sustainability and, unfortunately, if you believe in certain misconceptions about the keto diet, it's only a matter of time until you get all that weight back. The worst part to all of this is that it's all your fault. It's not the fault of the keto diet. It is tried and proven. It is solid gold. People swear by it because it actually works.

If you're looking for a sustainable and powerful way to lose weight, you can't do any better than the keto diet. The issue is whether you choose to believe in certain misconceptions that eventually undermine and sabotage your success with this diet.

Misconception #1: The keto diet is hard

One of the most common misconceptions about the keto diet is that involves going into some sort of dietary twilight zone. It's as if you're going into some sort of no-man's land that people haven't explored before.

Believe it or not, people are already keto at some level or other. They eat a lot of fat with some carbohydrates thrown in. That's how a lot of people already eat. So, if you want to go full keto, it doesn't take much of a transition. You're already partly there.

Unfortunately, a lot of people think that you have to move mountains or you have to become a totally different person and completely reorient and change your taste buds for you to become keto.

This is discouraging; this sets up unnecessary obstacles; and it's completely false. Look at your typical meal. Chances are there are certain keto items there already. You're partly there. So, don't think that this involves some sort of very difficult transition from zero keto to completely keto. It doesn't work that way. You're already partially there.

Misconception #2: You can't transition into keto

Just as bad as Misconception #1 is the idea that there is no space for transition in the keto diet. The idea is that this is just another diet.

Think about it. The reason people fail with their diets is because they put this undue pressure on themselves to completely switch over to the new diet.

For example, if you adopted a high-starch diet or a vegetarian diet, the idea is to just go all in all at once. In other words, you go cold turkey. It's like a smoker going from two packs a day to absolutely no cigarettes the next day.

That works for some people but, for the majority of people who go cold turkey, they will fail again and again and again until somehow, some way, if they're lucky, they make it through. That is not a winning strategy.

A lot of people are able to achieve better success when they gradually or ease into their new lifestyle. That's the secret. This is not a diet. It's a lifestyle. Read that highlighted portion again, because it is key.

It's a new way of looking at the things that you put in your mouth. This is a new attitude that you're assuming regarding your food.

When you change your relationship with your food, you change your outcomes. There's no need to go through some sort of black-and-white transition. The more you think about the keto diet along these lines, the more unnecessary pressure you put on yourself. Last time I checked, when people operate under a tremendous amount of pressure, they are more likely to break apart. They are more likely to fail.

Misconception #3: Keto foods are unpleasant and unnatural

It's very easy to develop an aversion to fat. Seriously. It's too simple really. How come? Well, if you've been told for several decades of your life that something is wrong, eventually you will fall for it. Sooner or later, you will believe it. In fact, you will start interpreting your experience in such a way that reinforces or validates] what you've been told.

However, let me tell you a simple truth. Just because a lie or a misconception has been repeated millions of times doesn't make it true. The same applies to high-fat diets. It's only been recently that the scientific community has discovered that high-fat, low-carb diets are actually better for you than the standard American diet.

So, do yourself a big favor. Step beyond conventional wisdom and focus on your personal taste preferences. The good news is whatever flavor profile you like, there will be a keto-compliant meal plan for it.

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If you want to permanently say goodbye to all that unwanted fat, you have to play the keto game correctly. Download our bullet-point framework so you can turn the keto diet into a sustainable, long-term weight-loss lifestyle.

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The Best Thing the Keto Diet has Going for It

All of us have guilty food pleasures. You know it. I know it. Everybody knows it.

The problem is a lot of people think that they should keep this information to themselves. In fact, if you ask them about their guilty food pleasures, you are sure to get some embarrassed responses. People will admit that they do have guilty pleasures, but you can bet they will bend over backwards to come up with all sorts of excuses and rationalizations why they eat the way they do.

The good news is you don't have to beat around the bush. You don't have to give yourself excuse after excuse why you have certain guilty food pleasures. There's no shame in that game if you know how to play it right. That's how it works.

Sadly, a lot of diets out there make a big deal about your guilty pleasures. They tell you that you're doing something wrong. They make you feel lousy. They make you drop your guilty pleasures and turn your back on them completely.

I'm telling you this is the reason most diets fail. Most diets try to impose some sort of new eating system on you that involves cutting out whole classes, categories, and flavors from your diet vocabulary.

Sure, in the beginning, you are able to lose weight like it's going out of style. In the beginning, all those pounds start to melt off. You start looking better when you look in the mirror and you feel like a million bucks. So far, so good, right?

Sooner or later, all that weight comes back. It is unsustainable. The reason is simple. You have grown accustomed to eating a certain way. You have certain food habits. When you adopt the typical diet, you are forced to let go of all of these and simply choose to eat a completely new set of food. What if you don't have that taste profile? What if you don't have a natural preference for the flavor profiles of those food items?

This is the reason people keep hitting one wall after another when it comes to losing weight. All of that weight comes back. It is all unsustainable. Until the keto diet came along.

The Keto Diet Celebrates Your Guilty Pleasures

Most people love fatty food. You can say it. You can admit it. There's no shame in that game. The truth is all of us have these guilty pleasures. Some people like fatty and salty foods. Some people like just fatty foods. Other people like the texture of fatty foods.

It's easy to see why people feel guilty. For the longest time, we've been told by the medical establishment in the United States and elsewhere that high-cholesterol foods and high-fat foods are bad for us. This has been the scientific establishment's mantra for several decades now.

Lo and behold, in the past decade, we discovered that food items like the egg and animal fat actually aren't as bad as we thought. In fact, in many cases, they are actually quite healthy because fat, it turns out, has been unfairly demonized.

The real villain, if you're looking for one, is sugar. Sugar inflames your system. Sugar creates some sort of cascading chain reaction in your biochemistry that leads to really bad outcomes.

Fat has been demonized and made to look like the bad guy. This is why the keto diet is so popular. People are now embracing their guilty pleasures. This is the best thing that keto has going for it. There's nothing to hide. There's nothing to apologize for. Embrace your guilty pleasures but do it right.

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Please understand that the worst thing that you can do is to jump into any diet with both feet with very little preparation. By downloading this blueprint, you will know how to prepare mentally and physically for your keto diet journey.

The secret is sustainability. When properly prepared, people who adopt the keto diet are able to stick to it. They eventually get off the diet roller coaster where they lose weight only to gain it all back soon enough. Say goodbye to all of that by downloading this amazing keto diet blueprint.

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Why Do People Fail with Most Diets?

The title of this article is a bit tricky. It really is. How come? If we're going to be completely honest with ourselves, most diet programs currently on the market work. You know it. I know it. Everybody who has been on a diet of some kind knows it. This is not a secret.

After all, those books would not be on the market and people wouldn't be buying them if they did not work at some level or other - and here is the key: at some level or other. They go through some sort of selection system. The market takes care of itself. Things that work tend to sell more and they get a lot more visibility. You only need to look at the bestseller lists of diet books to get a clear understanding that these diets do work.

The problem is not whether they help you lose pounds. That goes without saying. They wouldn't exist if that weren't true. If they didn't do their job, they would not exist. They would not be available on the market if they didn't work.

The issue is sustainability. This is how you should define diet failures. Unfortunately, a lot of people who go on diet after diet fail to do this. They just focus on the short-term weight loss. And when they stop with that diet, they gain back the weight they lose (and in many cases more), find another diet and start over again. Isn't that crazy!

Sometimes going on a quick diet is beneficial. For example taking off a few pounds before going to a high school reunion. Or perhaps they're going to a job interview and they are under a lot of pressure to look their very best so they go on a crash diet to lose weight. But if you are on a strict diet just for the purpose of losing weight, just as morning follows night, all that weight comes back. I'm not talking about some; I'm talking about all.

Given enough time, most diets fail. The reason, of course, is due to people's inability or unwillingness to focus on sustainability. Some diets are so strict that staying on them for an extended amount of time is impossible. Cravings for the foods you can't have will eventually raise its ugly head and they will win out everytime. Them, there goes your diet out the window.

Let me say it loud and clear: If you go on diet and you don't focus on sustainability, your diet is going to fail. You can take that to the bank.

Sooner or later, your life is going to catch up to you. Sooner or later, the past ways of doing things, and these are the things that you are accustomed to doing, will come back. Your old eating habits, your old dietary patterns, your old food preferences, all of these will come rushing back and guess what happens?

All the weight that you lost in the early or middle stages of your diet, come back. To make matters worse and to add insult to injury, you end up weighing more. It's bad enough that all that weight came back, but you end up getting heavier and heavier and heavier.

This is why a lot of people who go on one diet after another actually end up getting worse and worse. This is the reason people fail with almost all the diets they try. They're not focused on consistency. They're just focused on achieving spectacular weight loss. There's no point in losing all that weight if you know for sure that you are going to gain all of it back and then some.

Sustainability is the Key to Diet Success

You have to wrap your mind around the concept of sustainability. If you can't keep the pounds off, it's probably a good idea to start thinking about not going on a diet at all. I know that seems harsh. To a lot of people, it may even seem extreme. However, if you think about it hard enough, it is the most practical thing that you could ever decide. Seriously.

Think about it. Why should you go through all the hassle and effort of losing weight when you know at the back of your head that sooner or later that weight will come back? Let's not kid ourselves. Sometimes it only takes a change in our schedule or some sort of minor change in our lifestyle and all that weight comes back. Sustainability is the name of the name of the game.

The Keto Diet is Sustainable

There is good news. If you are sick and tired of going from one diet to another with very little sustainable results, try the keto diet. However, there is a way to do this the right way. A lot of people jump in with both feet and they end up repeating typical unsustainable diet mistakes.

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Pork Rinds and Other Keto Diet Guilty Pleasures

Do you have any "guilty pleasures" as far as food goes? If you're like most Americans, you know you do. There's no shame in that. All of us have guilty pleasures. No one is immune to this.

These are foods that we know we shouldn't be eating. These are foods that people, who love us and care for us, say we should not touch. But we do that anyway. Why? They taste so good. We love them; we can't live without them. Well, at least, it seems like it.

But the problem with guilty pleasures is that ultimately, the guilt gets the better of us. We try to hide them. We make excuses. We eat behind people's backs. Well, here's the good news.

A lot of these guilty pleasures are actually very fatty. You know it, I know it, everybody knows it. Again, these are foods that we are not supposed to eat because hey, let's face it, for several decades now, we have been told over and over again that fat is a dietary bogeyman.

It really is. It's supposed to cause all sorts of nasty health problems, from the familiar high blood pressure to certain heart conditions, or even certain types of cancer. Fat was supposedly the bad guy.

According to research within the past decade, it turns out that we've had it completely wrong. Fat is actually necessary. Believe it or not, your brain is made out of fat. Believe it or not, a lot of your nerves are made out of fat.

Fat is actually crucial for healthy skin, and improved overall health. Who knew, all this time we were lead to believe that if we ate carbohydrates in the form of fruits and vegetables, that we will be healthier? That did not turn out to be true.

Because as people loaded up on carbs, they ended up inflaming their system and they got fatter and sicker over time.

Pork rinds and other guilty pleasures

Enter pork rinds. Enter fatty beef jerky. Enter fatty sausages. These are supposed to be our dietary kryptonite. These are supposed to be the food items that we should turn our backs on and run to the hills from.

Well, as tasty as these morsels may be, they are also good for you because they load you up with fat. When you eat fat instead of sugar, what happens? Your insulin levels decrease. Your insulin will stop blocking your fat cells from releasing their contents, and your body's cells from turning fat-based energy compounds into the energy your body needs.

In other words, without insulin, you can burn that belly fat. You can burn those cheek jowls that make you look like a bulldog. By eating more fat, you can burn that thick layer of fat in the back of your head. Isn't that awesome? Isn't this great news? And the best part to all of this, is that you do so by eating pork rinds.

Pork rinds, can you imagine that? Can you imagine the taste of dipping some tasty, salty pork rinds into some vinegar, and just letting that taste explosion spread in your mouth, all over your tongue? With each swallow, it's a celebration of all that fatty flavor and goodness.

Well, now it's possible thanks to the keto diet. In fact, the keto diet enables you to revisit all your other guilty food pleasures and enjoy them. It's a celebration of taste, and the best part? It's actually healthy, because for the longest time, fat has been demonized in America and elsewhere.

Who knew? Well, if you want to get the inside scoop on how the keto diet can help you lose weight and keep it off, click here. You will be downloading a bulletproof blueprint that would enable you to prepare adequately for this for this great weight loss system. In fact, this blueprint will prepare you to adopt it as a lifestyle.

The problem with most diets is that they're very easy to adopt, but they are hard to stick to. It doesn't matter what kind of diet it is. It's only a matter of time until you get back to where you started. This is bad news. This is a big letdown, because all that weight, that you initially lost at the beginning of the diet, starts to come back.

To add insult to injury, they bring more pounds with them. That's right, you end up weighing more after your diet than when you began. Talk about frustrating, talk about depressing. The good news is if you click here for the keto diet bulletproof system, you can go keto and stay keto, Isn't that amazing? Don't you owe such a change to yourself? Download now.

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