Keto Flu & Macros

What are Macros ?

Macros are the nutrients your body needs in large amounts, as they provide your body with the calories it needs to function.
These “macros” are Protein, Fat and Carbohydrates,

PROTEIN FAT CARBOHYDRATES

Also they include vitamins and minerals. All of these nutrients have different effects on ketosis from their digestion and have consequent effects on blood glucose and hormones.

Every diet has different intake of macros , some requires more intake of one and lowering of the other. As in keto diet , more fat is required while the carbs are cut down to very small portions.

As for keto diet;

Fats are required about 70-75 Percent Healthy fats, Like avocados, fatty is, butter and cheese are the key!

While Proteins are required about 20-25 percent, since insulin levels rise from over half of the ingested protein being converted to glucose.

Carbs about 10-12 percent, as they raise both blood glucose and insulin.

Ketogenic DIET

Carbs              Protein    Fats

  5%                     20%             75%

    FATS

Healthy life keto dietFats are one of the three main macronutrients, along with carbohydrates and proteins. Fat molecules consist of primarily carbon and hydrogen atoms and are therefore hydrophobic and are soluble in organic solvents and insoluble in water. Examples include cholesterol, phospholipids, and triglycerides.

Since fats are mostly consumed over the entire day, and not just in 1 sitting, your body will be using that glucose without you even noticing it’s there, So they are only required about 60-70 percent in one day of your whole diet.

For gym goers, the only time in the day we should deviate from a consistent fat intake is after a workout.

    PROTEIN

Proteins are essential nutrients for the human body. They are one of the building blocks of body tissue and can also serve as a fuel source.Protein is vitally important in a ketogenic diet, but it’s also a tricky nutrient. If we don’t eat enough protein, we lose muscle mass.

We have to fall between narrow ranges in our protein intake: enough to not lose muscle mass, but not too much to knock us out of ketosis. This also has a relation to the amount of exercise you
do, as glycogen depletion will allow glucose to be used up quicker. That is why the protein in recommended only 15 to 20 percent of the daily meal plan.

    CARBOHYDRATES

A carbohydrate is a biomolecule consisting of carbon, hydrogen and oxygen atoms, usually with a hydrogen–oxygen atom ratio of 2:1.Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. Though often maligned in trendy diets. The general rule is to consume no more than 30g of net carbs a day.
As carbohydrates are processed, they are converted almost gram for gram? into glucose when entering the bloodstream. Here, the glucose really has a number of different things that it can do. It will either be burned up immediately for fuel, stored as glycogen in the muscles or liver.That’s why it is recommended to only consume 5
to 10 percent of carbs of the daily diet plan.

    How to calculate Macros ?

This might seem a little confusing as we might think but its basically an easy step and we are here to teach you how to do it step by step;

.First Google for Keto Macro Calculator.
. Second select the website/calculator which suits you the best and easily let you calculate.

. Step by step fill the information required in each section.
. Honestly provide your body fat percentage , don’t worry if you don’t know , you can always find visual images over the internet that will help you about it.
.Honestly provide your activity level, weight and desired calorie deficit, Start small as, the bigger the deficit, the difficult the transition.
. Remember to note your calorie goals and macro goals.

    METHOD OF CALCULATION OF MACORS

Its very easy to calculate macros by yourself follow this simple method and instructions.

Here is an example it will be change according to your numbers.

    Let’s Calculate the Macros

Required : Your Goal weight is required Suppose,
Your Goal Weight = 140 lbs
Lets Calculate Fat = ?
Your Goal weight will be your Fat Intake in grams So,
Fat = 140 grams

Goal weight  – 10
Protein = ?          Protein =                2

Take protein half of fats and then less 15 – 20 grams, because you need protein less So,
140 half will be 70 – 20 = 50
Protein = 50 grams
Carb = ?
Take carb 3rd of protein intake and that will be 20 grams
Carb = 20 grams
So if your goal weight is 140 lbs, your macros should be

140gFats        50gProtein      20gCarbs

67%                    24%                    9%

NET CARBS VS TOTAL CARBS:

Usually , the net carbs should be between 10g to 25g for everyday dieting, but lower the glucose levels are , the better the overall results will be

What basically are net carbs ? well to simply tell you that net carbs are the total dietary carbohydrates minus the total fibre..

Net carbs, or sometimes called effective carbs, is the total carbohydrate content of food less the amount of fiber. Some recipes will list Net, others will list Total Carbs.

How to calculate NET CARBS ?

Supposedly you eat an avocado , a fantastic food that’s packed full of healthy fats
It has a total of 17g carbohydrates in an average avocado. You may be thinking that’s a lot!
There are also 14g of fiber in an avocado.
So, take the 17g (total carbs) and subtract the 14g (dietary fiber).
This will provide us our net carbs of 3g. Which, in real, is not huge at all.

Hidden Carbs :

ketoGetting used to your new way of eating, it’s good to know some of the mistakes others have made before you. These mistakes were made due to the “hidden carbs” in what they were eating. The carbs in these foods are hidden in plain sight .

Top sources of “hidden carbs” are food that you have been eating for such a long time and you barely think that how they are adding to your carb intake.

1 – Medicine & Supplement

Hidden carbs can come from non-food sources, such as medications and nutrition supplements like vitamins, minerals, and herbs.

It probably comes as no surprise that flavored cough syrups or throat lozenges contain sugar, there are other medications that don’t have a sweet taste yet contain cornstarch. The same holds true for vitamins and other supplements. Or course, the amount of cornstarch and other carb sources in each tablet is very small.

2 – LOW-CARB SWEETNERS:

Most natural low-carb sweeteners and artificial sweeteners are carb free or nearly so in their pure form. Indeed, stevia, monk fruit, sucralose, aspartame, and others don’t contain any carbs in liquid form when the sweetener itself is the only ingredient.

However, in granulated or powdered form, they are often combined with dextrose or maltodextrin which are different forms of sugar as it helps to maintain optimal texture and prevent caking, and stack hidden carbs in them.

3 – CONDIMENTS:

Condiments add flavor and zest to foods, often with very few carbs. For instance, most of the carbs in herbs and spices are at least 50% fiber. Additionally, because they’re quite potent, usually only small amounts are added to food.

However, there are other condiments that may seem “safe,” yet contain ingredients that drive up their carb counts, which could potentially cause problems when used in typical amounts.

4 – PROTEIN BARS:

By now, you should realize that high-protein isn’t always synonymous with low-carb—and protein bars are no exception. Many protein bars, especially those made for athletes and gym-goers who need energy to power through their activities, are purposely loaded with carbs.

5 – NUTS:

Nuts are a great source of healthy fats on the ketogenic diet. But not all nuts are truly low carb. Just like condiments, it can be very easy to eat too much without noticing.
Some of the nuts with a higher carb content include, Pistachios, Peanuts, Cashews, Chestnuts

3 – LOW CARB & SUGAR FREE PRODUCTS:

Products that are marketed as “low-carb” or “sugar-free” may be surprisingly high in net (digestible) carbs.
Many of these products contain sweeteners and other ingredients that are capable of raising blood sugar and insulin levels, thereby signaling your liver to produce fewer ketones.

7 – REDUCED FAT FOODS:

When You’re on a low-carb diet, which means you’re probably eating a lot of veggies. But if you’ve been adding low-fat dressing to your greens or spreading low-fat peanut butter on celery sticks, you’re probably taking in more carbs that you intended.
To maintain the flavor of these products, food manufacturers typically replace fat with sugar, which increases the carb count.

5 – BALSAMIC OIL:

Many people think of things like dressing and balsamic oil as “free foods,” but that’s not always the case. Kraft Classic Catalina Dressing, for example, has nine grams of carbs in a two-tablespoon serving. Marzetti’s sweet and sour fat-free dressing has 12 grams in the same serving size.Even plain old balsamic has three grams of carbs in a tablespoon.

3 – MILK ALTERNATIVE:

Milk alternatives derived from things like nuts and hemp may be great options for those who are lactose-intolerant or vegan, but not all cartons are low-carb, so it’s super important to read the label.

A cup of Ripple Original Unsweetened Pea Milk is totally void of carbs—as is Silk Unsweetened Coconut Milk. But Cashew Dream Unsweetened has three grams.

7 – DRIED SOUP MIXES:

Cellulose is an anti-caking agent made from plant fiber wood pulp and it’s commonly used in everything, from cheese to dried soup mixes. Since it’s a source of fiber, it also carries carbs. Watch out for it listed on your go-to groceries to ensure you’re not getting an extra dose of starch where you least expect it.

What is Keto Flu ?

Many people have decided to try the keto diet for their weight loss. The latest research shows that reducing your carbohydrate intake to a small amount may help you lose a few pounds, at least in the first few weeks to months. Although any disturbance can cause undesirable consequences and results, and the ketogenic diet is no different. One of the most famous complications of ketosis is something called “keto flu.”

The so-called keto flu is a group of symptoms that a person faces for two to seven days after starting a ketogenic diet. Headache, foggy brain, fatigue, irritability, nausea, difficulty sleeping, and constipation are just some of the symptoms of this condition, which is not recognized by medicine. It is quite difficult to exactly explain what happens
after the diet change, because we are left with only our own observations and experiences that we are facing. These symptoms might not be unique for the keto diet. Some of the people going through such symptoms describe similar
symptoms after they cut back on processed foods, or decide to follow an elimination or an anti-inflammatory diet.

What Causes Keto Flu ?

ketoIn a ketogenic diet, as carbohydrates are typically reduced to under 50 grams per day . When the body does not take in enough carbs to use for energy, the liver begins to produce glucose for energy, using its stores. Eventually, as the liver will not be able to produce enough glucose to keep up with the energy demands of the body.

The body will then start to break down fatty acids, which will produce ketone bodies, which is ketogenesis process. Body tissues then use ketone bodies as fuel, and the body enters a state of ketosis.

The lack of carbohydrates decreases the amount of insulin in the bloodstream. As a result, people may experience an increase in the amount of sodium, potassium, and water that is released in the urine, which will cause dehydration. Just like that, people will start to face those kinds of symptoms.

SYMPTOMS OF Keto Flu

Switching to a very low-carb diet or keto diet is a major change for a person. Your body needs time to adapt to this new way of eating. For some people, this transition period can be especially difficult. Signs of the keto flu may start showing up within the first few days of as you cut down your carbs intake. Symptoms can range from mild to severe and also they vary from person to person.

SYMPTOMS of KETO FLU

According to one scientific research, keto flu can involve the following symptoms:

Nausea  Vomiting  Fatigue  Headache  Dizziness  Sleeplessness

Difficulty with tolerating exercise Constipation

Another research have reported additional symptoms, which usually peak between day 1 to 4 of the diet:
. Bad breath
.Muscle cramps
. Diarrhea
. General weakness
. Rashes

Additional short term symptoms, which are easy to preventable or to treat, include:
. Dehydration
. Low blood sugar episodes, or hypoglycemia
. Low energy

How to treat Keto Flu ?

1) Increase your water intake

People on the keto diet may experience dehydration. If the person also has diarrhea, the risk of dehydration is higher. Doctors recommend that people on the keto diet make sure to consume enough fluid and electrolytes to prevent dehydration.

Staying hydrated can help with symptoms like fatigue and muscle cramping. Replacing fluids is especially important when you are experiencing keto flu associated diarrhea, which can cause additional fluid loss.

2) Eating different dietary fats

Increasing salt and fluid intake usually resolves most of the keto flu side effects. However, if you continue feeling poorly after following those recommendations, try eating more fat but from different sources.

If a person on the keto diet experiences abdominal symptoms, dietitians may recommend changing the types of fats in the diet.

High levels of medium chain triglycerides, from foods such as coconut oil, butter, and palm kernel oil, can cause cramps, diarrhea, and vomiting. Eating fewer of these foods and more of those with long chain triglycerides, such as olive oil, may help prevent abdominal symptoms in people on the keto diet.

3) Slow Transition

Slowing down the transition from normal diet to ketogenic eating by consuming a few more carbs, such as following a more moderate low-carb diet that provides 20 to 50 grams of carbs a day.

Eating slightly more carbs may potentially slow down weight loss and mute rapid, dramatic health improvements, but it can still lead to better health, especially if you are cutting out sugar and processed foods. And keto flu will no longer be an issue. Once you’ve adapted to low-carb eating, feel free to try eating less than 20 grams of carbs again to see whether your body prefers this or slightly higher carb intake.

4) Avoiding tough exercise

Slowing down the transition from normal diet to ketogenic eating by consuming a few more carbs, such as following a more moderate low-carb diet that provides 20 to 50 grams of carbs a day.

Eating slightly more carbs may potentially slow down weight loss and mute rapid, dramatic health improvements, but it can still lead to better health, especially if you are cutting out sugar and processed foods. And keto flu will no longer be an issue. Once you’ve adapted to low-carb eating, feel free to try eating less than 20 grams of carbs again to see whether your body prefers this or slightly higher carb intake.

5) Medication & Supplements

Doctors may prescribe different types of medicine for the people who are facing different types of symptoms during the keto diet.

One possible long term effect of the keto diet is vitamin and mineral deficiency. A doctor may suggest taking vitamin supplements to ensure that the body is receiving adequate amounts of calcium, vitamin D, zinc, and selenium.

6) Don’t restrict your food intake

Some people find that they aren’t very hungry the first week of keto because they are nauseated or have a headache that reduces their appetite.

However, others may get pretty hungry and worry that they’re eating too many calories or too much protein to achieve the kind of fast weight loss they’ve heard about.

Eat as much of the allowed foods as needed until you are no longer hungry, and have carb-free snacks like hard-boiled eggs available in case hunger strikes between meals.

7) Get appropriate sleep

Fatigue and irritability are common complaints of people who are adapting to a ketogenic diet.

Lack of sleep causes levels of the stress hormone cortisol to rise in the body, which can negatively impact mood and make keto-flu symptoms worse.

If you are having a difficult time falling or staying asleep you can try these ways by Reducing caffeine intake, Cutting out ambient light, Taking a bath, Getting up early, as these will help you with your sleep issues.

 

 

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