Ever since this group was created and even before that around social media, folks keep complaining about how they tried Ketogenic Diet, but it doesn’t work. “I’ve lost some weight initially but felt like poop” most of the time.
Just like with any other diet, this is a process and our body needs to adapt. Even when you reduce or eliminate refined sugar, your body will fight back, so it doesn’t have to be Keto at all, but we don’t hear enough of this.
In Keto transition, we’ll go to what is called a keto-adaptation phase, and depending on a person, more specifically your adaptation speed, this can be anywhere from 2-8 weeks.
Other than adaptation, Keto lifestyle could cause loss of potassium, magnesium, sodium, and zinc due to the excess water that occurs from burning fat.
Keto-Adaptation is just a term, but what actually happens is that once your switch from carbohydrates to fats, the body needs to up-regulate gut fat receptors but also the body cells as well.
The most common symptoms are fatigue, reduced energy and sometimes even bloating or headache, but similar happens with sugar-withdrawal as well.
But, the good news is that those symptoms can be avoided:
- Adequate fats in your diet.
- Supplement with Potassium, Magnesium, and Zinc.
- Increase the amount of table salt, Himalayan Salt is great and it comes with added natural minerals as well.
One of my favorites and I still use them daily are Exogenous Ketones, not only that you can speed up the process, but it will benefit the energy, focus, and ketosis.
Exogenous ketones are the external source (supplement) and endogenous ketones are naturally produced in your body.
Exogenous ketones are also known as BHB Salts (beta-hydroxybutyrate) they’re typically made of calcium, magnesium, and sodium.
Some people recommend vitamin supplementation, but this is mostly if they’re not getting enough fats in their diet, i.e. lack of dietary fat will decrease D3 and B12. Fats contain vitamins and even if you are taking them, adequate dietary fats will increase the vitamin absorption.
I would like to point out that decision whether or not you need electrolytes supplements is individually based, so go how you feel instead, or try increasing them to see if they will make you feel better.
E.
And that would be a simple Keto-Adaptation run down.
References: