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    Home » Posts

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    Hunger on Keto: Constantly Hungry or Magical Appetite Control? [E16]

    February 12, 2020

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    Hey there, Tasha here. Welcome back! Today, we're gonna talk all about hunger on keto. And I'm so excited to dive into this topic. Like so stoked to talk about this. It was going to be my very first episode, actually. But I wanted to lay some of the ground work and put out some of the basic how to stuff for you guys. So now that we've covered some of the basics, I think it's time to move into some of the more troubleshooting aspects of doing keto and hunger and appetite or something. I get asked about all the time and it's the whole spectrum from "why am I so hungry on the keto diet?" to "why am I never hungry on the keto diet?" So there's extremes out there and lots and lots of questions about this. So I want to answer them for you guys because it's important. Because it is really hard to troubleshoot your diet or anything if you don't have any idea what's actually going on. So once you understand what's actually happening, this is going to be a whole lot easier, I promise. And you guys have lots of questions and I'm here to answer them for you. And I do discuss this in great detail in my book, Keto: A Woman's Guide and Cookbook. So if you haven't grabbed a copy of that yet, I highly recommend picking one up. It answers all of these kinds of questions and more. And it's specifically geared towards the female body.

    OK, rather than jumping around from question to question, I'm laying this out in more of a timeline structure, because ultimately that's going to be the driving force behind what's actually going on. And that's usually my first response when somebody is struggling with their hunger or their appetite and they ask me what's going on. I ask them, "how long have you been doing keto?" So first we'll start with someone who's brand new to keto, just getting started right out of the gate. Then we're going to talk about the people who've been doing this for some time, let's say a few weeks and or even a couple of months. We'll cover the spectrum of what's going on during these different time phases of carb restriction and more importantly, what you should be doing for the best results in the long run. So let's start with hunger during the first week of keto. And the first thing I need to point out is that you aren't fat adapted quite yet. The first few days of keto, the first week even, your metabolism hasn't quite changed yet. OK, you're still burning through your stored carbs and your body is still a sugar burner. You're limiting carbs, making the transition into nutritional ketosis. But overall, nothing has dramatically changed and how your body is burning the energy. And so for some of the same reasons you might experience that brain fog and low energy, you may also be experiencing some pretty significant hunger.

    We talked about keto flu symptoms a lot a couple of weeks ago. And while ravenous hunger doesn't quite necessarily fit into that, mimicking the flu kind of way some of the other symptoms do. The reason behind it, the reason you're constantly hungry when you first start keto is very similar. And that's because your body's not really efficient at burning fat for fuel yet. So as you cut carbs and your glycogen stores are depleted, you're essentially forcing your body to burn fat for fuel only. It's not good at doing it just yet. And this will change over time. But if your metabolism is clunky and your body is not effectively making use of the nutrients available to make energy, then it's gonna try to get more energy. Now, how do you think your body gets more energy? By eating! Right? So hunger hormones kick off and your body's on a mission to eat more, to get more energy because it may be thinking it, maybe sensing that it's low on energy, even if it's not, simply because that energy is not as readily available as it was before when you are burning carbs. OK, so for everyone who's just gotten started and has been uncomfortably hungry, this is one of the reasons. OK, if you've been upset because everyone tells you keto is so great for appetite control only to find yourself constantly fighting off hunger pangs. Maybe this will give you some insight to why that is. Ok. And I have a few more reasons.

    But first, what you can do about hunger related to your body not effectively using fuel for energy is give it time and patience. Because you will become fat adapted, your body will skillfully burn fat for fuel, your energy will skyrocket, and your appetite will be a lot more manageable. But you have to give it time and patience. OK. The other thing that I would suggest is not limiting calories right out of the gate. OK, your body's making so many changes and jumping straight into severe carb restriction or calorie restriction can be a really difficult adjustment when it comes to hunger. The other thing, gradually reducing carbs to get into ketosis or first getting into ketosis and then gradually lowering your calories can make the transition feel a whole lot easier. The next thing that's causing you to feel constantly hungry is you're just thirsty and low on electrolytes. OK. Another reason for the constant hungry feeling is related to thirst, which really boils down to hydration, fluid balance and electrolytes. If you've been having pretty severe keto flu side effects, listen up because this is also likely to apply to you as well. Because it's actually really common to confuse thirst with hunger. So this applies to any dietary pattern under the sun, but it's even more prominent when you're just starting keto because you dump a lot of water as you burn through glycogen and you deplete a lot of electrolytes, if you're not actively replenishing them. And this is a really big mistake a lot of people make when they first start keto.

    And I don't want to go into the super detailed mechanisms here. Hit up the keto flu remedies episode if you want the nitty gritty details. But the point is you need to drink adequate water and make sure to replenish sodium in your diet. Or consider taking an electrolyte supplement. If you feel a lot hungrier than usual, consider that you might just really need some water, really need some sodium. Or at least if you're doing keto right. Put the fork down, pick up a bottle of water, grab a sugar free electrolyte drink. See how that goes before eating everything in sight. And one of the ways that you can actually tell if you're hungry versus just being thirsty is to listen to your stomach, because ghrelin is the hunger hormone that makes your stomach growl. If you think ghrelin. Gurr Gurr. That's your stomach growling that gurr sound. If your stomach's growling, then that's your body's hunger cue to actually eat something. Okay, so if your body's hungry and it wants you to eat, it's signaling to do that with the hunger hormone ghrelin and your stomach will growl. That means you're hungry. That means you're hungry instead of thirsty. Another thing to consider is you might be anticipating food based on your previous habits. OK, this is called "anticipatory hunger". And this occurs before your body starts sending out any physiological signals to make your stomach growl right before your hunger hormones kick in.

    This is based on circadian rhythms throughout the day, your usual food intake, all those things that your body is used to. Your body has learned hunger based on your previous habits. OK, so when you try to change things like limiting your food intake, restricting carbs, fasting or whatever, your body is still anticipating those previous patterns. It's been conditioned to be hungry. It's been primed to eat based on certain events, times, places. Right. Think of Pavlov's dogs salivating at the sound of a bell. Right. And while you can dramatically improve your hunger levels by staying hydrated, replenishing electrolytes and doing a more gradual carb taper, it is so important to be realistic about what your previous habits were, what you're used to, and understand that it actually takes time to condition your body to expect anything else than what you are doing the other day. OK, so if you're only a couple days in, it doesn't matter if you're restricting carbs, it doesn't matter what all what you're actually doing with your diet. If your body is used to something else, you need to give it time to adjust. You need to give it time to recondition, OK? You're not always going to feel like a bottomless pit. This will pass. It's only temporary, so don't sweat it. But I just want you to be realistic in your expectations if you're going from eating all the time, all day long to fasting for 16 hours or whatever your your dietary habits are.

    OK. There is a light at the end of the tunnel, though, so don't worry if this all sounds very familiar. Now, if you feel like your appetite is completely out of control, there are a few things to consider including in your diet, to help you feel more satisfied with your meals when you do eat. And I'm going to call these "keto hunger busters," because not only will they make your hunger go away, they will make you feel more satisfied and satiated throughout the day. OK. Now, the first thing on my list is protein. Protein is the most satiating macronutrient of all. And eating adequate protein is so important for so many different reasons. But in this context, it's going to help get you full, keep you full, and it can make managing your appetite much, much easier. OK. And I always recommend building meals around a main protein source. So before you think about all of the other ingredients. Think about where you're getting your protein from first, because this can help you meet your protein goals throughout the day. But it also makes your meals more substantial and satisfying than if you were just eating or snacking on sugar free convenience foods or eating low protein meals. And a lot of people doing keto--just all over the place, you'll see it--they'll recommend adding more fat to your diet to help with hunger.

    Especially keto people will recommend this. But protein has been proven time after time to be more satiating than fat. More satiating than carbohydrates. It's the most satiating satisfying filling macronutrient you can get. OK. So if you're struggling with hunger, you want to prioritize that especially. And I've looked into this quite a bit. So I hope I don't go on a tangent. It's really fascinating to me. But I have geeked out on this, so you don't have to. But ultimately, there is no difference between animal based protein and plant based protein sources when it comes to appetite control and satiety. So if you hear me say "eat more protein" or "build your meals around protein" and immediately jump to chicken breast or some other kind of meat. And that doesn't appeal to you at all, you can opt for plant based protein sources if that's your preference and you'll have similar results. OK. So don't think that you have to become a carnivore in order to be full on keto. You don't have to do anything like that. OK. And that goes for protein powders too. There's no real difference between, say, a whey protein and a pea protein or soy protein when it comes to satiety and fullness. It's the protein in general. OK. That's the biggest effect and impact right there. It doesn't matter where it comes from necessarily. Next on my list is fiber. And as you know by now, especially if you've been listening to the show for any length of time, fiber is, technically a carb, but it can be discounted from our overall total carb count.

    And that's because it doesn't impact ketosis or your metabolism. And in the grand scheme of satiety and appetite control and all of this kind of stuff we're talking about today, that's a great thing, right? Because fiber is also satiating. It's highly satiating, just like protein, not as satiating. But it's up there. OK. So meals built around protein and fibrous veggies are a good call. So skip the keto cookies and opt for protein and greens, especially if you're starting out and you're like eating a bunch of keto foods. Right. You're constantly ravenously hungry. Eat something with protein. Eat something with fiber. You will be feeling so much better. OK. And the next thing I want to talk about our MCTs because MCTs or medium chain triglycerides, these are fat, but they're also something that can be included in your diet or as a supplement to help stave off some of the hunger. And this isn't necessarily due to the influence on satiety or being filling or anything like that, but because they offer your body a really quick source of fat. OK. So they're metabolized a lot differently than the other fats in your diet and they give your body quick energy. So if your body is in that weird transition between sugar burner to fat burner and sending out more signals to eat, eat, eat and eat because it doesn't sense that it has enough energy.

    MCTs may help curb that process a bit and give your body that quick boost that it needs as it's learning to efficiently burn fat for fuel. OK, so it can be a nice quick win for you during the transition, especially if you have the keto flu and you haven't listened to that episode yet. If you have brain fog, low energy, MCT oils can help with that. OK. And as I've said before, electrolytes are important. Replenishing electrolytes is key for the thirst factor and hydration. Mealtime can be a really great opportunity to boost electrolytes, OK. High potassium, magnesium-rich foods and of course, sodium salt your meals in addition to your supplements. OK, so that is for all the hungry folks out there. But what about the notoriously not hungry keto dieters? What's going on? Now, this doesn't happen right away. And you'll see people getting kind of frustrated like, "I thought keto is supposed to kill my appetite. I'm still hungry. I thought this was supposed to be appetite suppressing." And the reason is because this doesn't kick in until later. You have to stick with it for some time. And this doesn't usually happen until at least several weeks. OK, so about a month into a keto diet. Let's say you've been doing carb restriction for a month straight, and finally, finally, you have become fat adapted. And this takes at least a few weeks for your body to make the appropriate adjustment from sugar burner to fat burner.

    But once it does that, your body has tons of energy readily at its disposal to burn through. Right. All that stored energy you're carrying around your body fat is fair game now. So when you aren't eating, your body is just tapping into that stored fuel source more efficiently. And even really lean people have a bit of body fat that's put to this purpose. But if you're really overweight and especially if you're someone who's using keto for weight loss purposes, then this is where keto really shines. OK. So instead of that signal to eat and eat and eat because your body senses that it needs energy, it's sensing an abundance of energy in your fat store. All that adipose tissue, your love handles, your double chin. You know, the muffin top, all of that is stored energy that your body is tapping into. So you don't have that constantly nagging hunger that you might be experiencing when you do other low calorie diets. And it's really important to know, and I think it's just worth mentioning in probably just about every episode, that a calorie deficit is required for any kind of significant decrease in body fat. OK. So if a calorie deficit is challenging to maintain in one of these more traditional dietary patterns, because that constant hunger is relentless and it never really gives up, then keto can offer that benefit of a more manageable appetite control once you've reached fat adaptation. Because it's pretty easy to maintain a calorie deficit if you're just not hungry.

    Right. But again, this takes several weeks to get there. Of carb restriction. So it's not a quick fix. It's not something you're going to do for 24 hours and then magically you're not hungry anymore. OK. So be realistic. Keep that in mind. And another reason for this is that your hunger hormones are suppressed. And even more so, keto influences your hunger hormones over a long period of time. So this is really interesting as well. Nutritional ketosis inhibits ghrelin. Remember ghrelin gurr- the hunger hormone that makes your stomach growl, right? keto suppresses that hormone during weight loss over time. And this is pretty unusual for a diet because traditional weight loss diets don't do this. OK. In fact, the opposite is true. In most diets, the hunger hormone ghrelin increases over time as more and more weight is lost. OK. Which is pretty unfortunate, right? If you if you become hungrier and hungrier as you lose weight, then you're more likely to fall off your diet plan or binge. You know that one by turns into a three month all-you-can-eat bender if you're super hungry. But if you're able to lose weight and maintain control of your hunger over time, then that fight to eat eat eat is less likely to win out. Right. You might have a better chance of choosing healthful foods that align with your goals, opt for the nutrient-dense vegetables and the high quality food choices instead of just shoveling food into your body because you feel like you're starving.

    And I genuinely think that this is one of the reasons why keto has proven to be so effective for people when they want to lose weight. And that could just be my opinion based on experience. But there are some pretty interesting studies about keto and appetite control that really speak volumes if you're interested about the actual hormonal mechanisms that drive this. Because you'll see so many people go on keto after nothing else has worked and they finally lose weight. And of course, you can lose weight with any dietary pattern, but it doesn't feel like you're constantly fighting against your body to put the fork down and get the weight off when your appetite is a little bit suppressed. OK, now, unfortunately, this is also one of the reasons why I think so many people struggle to keep the weight off after they've done keto and go back to eating a high carb diet. Not necessarily because a high carb diet is bad or unhealthy, but because some people just really naturally inherently struggle with appetite control. That drive to eat is stoked again, right. Now, pair that with binge eating disorders or emotional eating habits like celebrating with food all the time. Or, you know, you've restricted yourself for so long and now you get to eat all of these fancy foods that you you weren't able to eat on keto, you know, and they start bingeing out again.

    So it's definitely a balance. And I just want to say that you don't have to do keto forever. But it's good to be aware of the potential rebound that you might experience. If you're finally doing something that is getting you on the right track and your losing weight and making progress, but your ability to manage your intake was driven by appetite, suppressing effects of keto versus actual behavioral changes, then you might be surprised when it all comes climbing back on. OK, so just keep that in mind. If you're only doing keto temporarily and your like, "This is amazing." But then you can't control your appetite. As soon as you start eating carbs again, this can be problematic for some people. So I hope that it's helpful that I bring it up instead of encouraging you not to do it. OK, so increased appetite control and reduced hunger is not usually something most people are worried about. They're usually so excited and celebrating. "Finally, I can finally manage my appetite." But sometimes I get questions from people who are concerned that they aren't eating enough and they usually want to know if they should make themselves eat or not. Like, "I'm not hungry on keto should I still eat?" Or here's one that I got recently.

    "I diligently track my macros on a daily basis, plan in advance, make my meals, but I'm having trouble consuming the food that's been planned and prepared and just never hungry and have a hard time consuming what's on my plate. I get full very quickly. I'm concerned I'm not eating enough." Or here's this one. "Anyone literally not hungry once they've entered ketosis? I'm eating hardly anything these days, but I'm really not hungry. Am I living off my body fat? I keep losing inches and pounds and have lots of energy, but I'm worried I'm not taking in enough calories." OK, so that's the gist. That's the context here. And here's my take on it. I have a few pointers and key takeaways that I hope are helpful for you guys. And the first thing is that I want to emphasize the practice of mindful eating. Or an easier way to think about mindful eating might be to eat when you're hungry and stop when you're full. Because most of the people that say they're never hungry are still actually eating and they're still consuming adequate protein and calories overall. Okay. They just are comparing their current eating habits to what they were doing previously and they realize how much less they're eating in comparison to what they would normally eat. And if your goal is weight loss, then that's not necessarily a bad thing, right? If you're eating portion sizes that align with a healthy weight, then it's more of a matter of perspective then you aren't actually eating enough, right? So some people are worried about not eating enough calories because they're afraid of "starvation mode."

    And I won't even go down that rabbit hole today. But if you're eating adequate protein, then an aggressive calorie deficit is not necessarily going to slow your metabolism down. OK. That's a whole nother can of worms. Not going there today, but all in all, it's not something that you're going to really have to worry about, OK? And I will never, ever, ever suggest that someone forces themselves to eat if they aren't hungry, because that just reinforces those negative eating behaviors and habits that got us where we were struggling with our weight in the first place. OK, so listen to your body. I really think a more intuitive approach to eating is totally warranted in these scenarios. Listen to your body, eat when it's hungry, stop when you're full. Because there's nothing wrong with doing that. You know who does that? People who don't have to go on diets. All of your friends that are like, oh, they just eat whatever they want. And they're skinny. They just eat whatever they want. But they stop when they're full. They don't eat when they're not hungry. OK, that's the difference between people who constantly feed and shovel food in their mouths. And they're always constantly hungry and eating well beyond their bodies needs. And the people that eat whatever they want and don't have to do diets, they have more control over their eating habits and they're more intuitively eating.

    OK, and that can be frustrating to watch people do that naturally. But this is your opportunity to start doing that. OK, if you are not hungry, then don't force yourself to eat. OK. And just because you're not constantly hungry and feeling deprived and starved, because you're not eating constantly or eating a lot or a huge portion sizes or whatever it is that makes you feel like you're not eating enough doesn't mean that there's not going to be days when you are actually hungry. OK. Those days will come and they will go and it will all kind of balance out. And for women especially, this is dependent on the time of your menstrual cycle, too. So the luteal phase is actually going to drive an increase in hunger. You're going to have more food cravings. You're going to eat more calories, especially if you're intuitively eating and you're not actively tracking or anything like that. Your energy intake will increase at least couple weeks out of the month. OK. It will all balance out. But instead of trying to meticulously track your macros and hit those certain goals, I really think a better approach is to continue building meals around protein, eating nutrient dense vegetables, and prioritizing those things in your diet so that when you do eat, you're getting adequate nutrition. OK. So rather than nibbling on a bunch of foods with no real nutritional value, you'll actually get the things that your body craves and needs and you'll be nourishing yourself instead.

    OK. Now, another thing to consider if you don't feel hungry all the time is intermittent fasting. You might want to incorporate intermittent fasting because you don't really need to eat three square meals a day and little snacks throughout if you are not hungry. OK. So this is where intermittent fasting can feel like the natural next step for some people. Keto and intermittent fasting often go hand-in-hand because of the appetite suppressing effects of keto. And if you're not going to force yourself to eat when you're not hungry and you're only hungry for, you know, maybe six hours out of the day or something like that, then it might be a good fit. Time restricted feeding or intermittent fasting, however you want to structure your own dietary pattern and what works for you. Right. So instead of forcing yourself to eat three meals and a snack every day, eating two larger meals might work. Or something like alternate day fasting where you do eat the three meals all day long and you're not even in a calorie deficit and then the next day you don't hardly eat anything. You know, there's a lot of different patterns that people do. It's a bit of trial and error. And naturally it's going to vary depending on you and your goals. Right. But the best thing that you can do is listen to your body, nourish it with nutrient-dense ingredients, and adjust as needed. OK. I hope that was helpful for you guys. I will see you next week.

    Thank you so much for tuning into this episode of the Ketogasm podcast. You are awesome. I really hope the show's added value to your keto journey. Making big changes to your eating habits can be a little tricky, but if you're taking the time to listen and learn about keto, you're well on your way. You got this. Be sure to visit Ketogasm dot com for the show notes with full transcripts, references, and resources to help you out, including a totally free course called Hello Keto. It's helped over seventy five thousand people start keto with confidence. I'll see you in the next episode. Bye!

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    Hello, friends! Welcome back, and thanks for joining us for the newest episode of Easy Keto with Tasha. Today’s discussion focuses on hunger on keto. 

    When it comes to hunger on keto, there seems to be a wide spectrum. For some, it’s “why am I so hungry on the keto diet?” For others, it’s “why am I never hungry on the keto diet?” Wherever you fall in that range, we’re here to clear the air!

    If you’re looking for a more in-depth guide to answer all of your keto questions (including hunger), grab a copy of Keto: A Woman’s Guide & Cookbook! It’s a female-focused resource that allows you to completely tailor your diet to match your needs.

    Hunger on Keto & Diet Length

    When dealing with hunger on keto, one of the first--and most important--questions to ask is how long have you been doing keto? Different stages of carb restriction will affect hunger differently. 

    Hunger in the First Week

    Your metabolism will not change immediately after you switch to keto. In that first week, you’re still burning through your stored carbs. Your body is still a sugar-burner. 

    Just as you might experience keto flu during this time, you might also struggle with extreme hunger on keto. Your body is not efficient for burning fat for fuel yet.

    When your metabolism is clunky and your body hasn’t figured out how to use the available nutrients to make energy, it’s going to signal that you need more energy. And how do you get more energy? By eating!

    The energy is still there for your body, you just haven’t fully adapted to the changes that carb restriction brings. Give it time. You will become fat-adapted. Your body will learn how to burn fat for fuel. Your energy levels will increase. You won’t be dealing with insatiable hunger forever! You just have to be patient.

    Limiting Calories in Early Keto

    Given that your body does have to make a lot of changes early on, I suggest not limiting calories in the very beginning. Going straight for a severe carb or calorie restriction can be an extremely difficult adjustment, especially to your hunger levels.

    If you’re struggling with hunger on keto, gradually reduce your carbs to get into ketosis. Another option is to get into ketosis and then gradually lower your calorie intake. 

    Thirsty on Keto

    There’s always the possibility that your hunger on keto is actually related to thirst. It’s incredibly common to confuse thirst for hunger. This is especially true on keto.

    When you start out, your body dumps a lot of water as you burn through glycogen. You also deplete your electrolytes if you don’t actively replenish them. If you’re struggling with feeling overly hungry, ensure that your water intake is adequate. And don’t forget to replenish your sodium!

    Ghrelin is the hunger hormone that makes your stomach growl. If your stomach is growling, that is a cue that you need to eat something. This can help you differentiate if you’re actually hungry or just thirsty.

    Anticipatory Hunger on Keto

    Your body may be anticipating food based on your previous eating habits. Anticipatory hunger occurs before your body starts sending signals to make your stomach growl and before your hunger hormones kick in.

    Through your previous eating patterns, your body has learned to anticipate food. It’s based on circadian rhythm and typical food intake. When you first begin carb restriction or limiting food consumption, your body still expects the previous patterns. It’s been conditioned to expect food, just like Pavlov’s dogs.

    It’s important to be realistic about what your previous eating habits were. It will take time to change what your body anticipates regarding food. This hunger on keto won’t last forever, but you have to be realistic in your expectations.

    Keto Hunger Busters

    Your hunger on keto does not have to be out-of-control until enough time has passed. There are some tricks to help you feel more satiated and full when you do eat. They’ll make your hunger go away and keep you full throughout the day.

    Protein

    Protein is the most satiating macronutrient. Consuming a sufficient amount of protein will help you get full and stay full. It also makes it easier to manage your appetite.

    Keto diets frequently recommend adding fat to help with hunger. In reality, protein has been proven to be more satiating than fat and carbohydrates! If you’re struggling with hunger on keto, then you should prioritize protein.

    There is no difference in animal-based proteins and plant-based proteins. They are equal in terms of appetite control and satiety. The same can be said for protein powders. 

    Fiber

    Fiber, while technically a carb, is discounted from our overall total carb count. It does not affect ketosis or metabolism. Fiber is also very satiating. Building meals with sufficient protein and lots of fibrous vegetables are great for suppressing hunger.

    MCTs

    MCTs--also known as medium-chain triglycerides--are fats that can be used to supplement your diet. They help to keep hunger at bay because they offer your body a quick source of fat. MCTs can help your transition from sugar-burner to fat-burner by providing a quick boost. 

    Electrolytes

    Electrolytes are especially important if your hunger is really thirst. Replenishing electrolytes is vital for thirst and hydration. High-potassium, magnesium-rich foods, and sodium salts are all important for boosting electrolytes. 

    Lack of Hunger on Keto

    For every person who has an insatiable hunger on keto, there’s a person who is notoriously not-hungry. The appetite suppression kicks in about a month into keto. It takes a few weeks for your body to transition from sugar-burner to fat-burner. 

    Once it does make this transition, there is a ton of energy readily available to burn through. All the stored energy you’re carrying on your body is fair game. When you’re not eating, your body can efficiently tap into the stored fuel.

    Instead of your body signaling that you need to eat for energy, it’s able to sense the abundance of energy in your fat store. This is great for those of you interested in weight loss! Just remember, a calorie deficit is necessary for any significant decrease in body fat.

    Ghrelin

    As you recall, ghrelin is the hunger hormone that causes your stomach to growl. Nutritional ketosis inhibits ghrelin. Traditional weight-loss diets don’t do this; instead, ghrelin increases as more weight is lost in most diets. 

    Appetite Control

    Once you’ve made it past the initial struggle with hunger on keto, the diet is great for appetite control. People who have struggled with every other diet can finally reach their goals with keto.

    However, once people go back to high-carb diets, it can be hard for them to keep the weight off. Some people inherently struggle with appetite control. Paired with negative eating habits, things can quickly feel out-of-control.

    People don’t have to do keto forever. But it is important to be aware of the potential rebound. 

    Are you eating enough on keto?

    You may find yourself in a position where you’re planning your meals, tracking your macros, even preparing your food, and yet you just do not feel hungry. You’re still losing weight and feeling energetic, but you can’t eat! 

    When keto has made your hunger nonexistent, remember to practice mindful eating. In this scenario, mindful eating might manifest as eating when you’re hungry and not eating when you’re full. 

    Most people who say they’re never hungry and still consuming food. If you compare your current eating habits on keto to what they were previously, you’ll probably find you’re eating less. As long as you’re still consuming portion sizes that align with a healthy weight, then eating less is not a bad thing!

    Forcing yourself to eat when you’re not hungry ultimately just reinforces negative behaviors involving food. And those negative behaviors are why we’re here in the first place! If you’re not hungry, don’t eat. 

    Menstrual Cycle Hunger

    The time of your menstrual cycle plays a part in your level of hunger on keto. During the luteal phase--the second half of your cycle--you’ll experience an increase in hunger. You’ll experience the cravings, and you’ll probably end up eating more calories. This is especially true if you’re following intuitive eating. However, this is all balanced with the first half of the menstrual cycle.

    Handling Hunger on Keto With Intermittent Fasting

    Intermittent fasting is a viable option for those of you that don’t feel hungry often. If you aren’t hungry, you don’t need to force yourself to eat three meals a day plus snacks.

    Intermittent fasting is frequently used with keto due to the diet’s appetite-suppressing effects. You may find that two larger meals a day works best for you; maybe you’ll prefer to do alternate day fasting. It’s trial and error to determine what works best for controlling your hunger on keto. Listen to your body, nourish it with nutrient-dense ingredients, and adjust as needed.

    Further Resources

    Keto: A Woman’s Guide & Cookbook
    Keto Flu Remedies: Fastest Ways to Stop Keto Flu [E14]
    Weight Loss vs Fat Loss: Are they the same? [E12]

    Timestamp

    Intro
    1:55 - Hunger on Keto & Diet Length
    2:24 - Hunger in the First Week
    5:11 - Limiting Calories in Early Keto
    5:42 - Thirsty on Keto
    7:48 - Anticipatory Hunger on Keto
    9:55 - Keto Hunger Busters
    10:19 - Protein
    12:38 - Fiber
    13:37 - MCTs
    14:47 - Electrolytes
    15:13 - Lack of Hunger on Keto
    18:14 - Ghrelin
    19:38 - Appetite Control
    22:15 - Are you eating enough on keto?
    26:19 - Menstrual Cycle Hunger
    27:18 - Handling Hunger on Keto With Intermittent Fasting

    Subscribe & Review in iTunes

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    Carbs in Apple: Are apples okay on keto?

    February 9, 2020

    Carbs in Apple

    An apple a day might keep the doctor away, but that doesn’t mean it’s going to keep you in ketosis. So what’s the deal, can you eat an apple on a low carb diet? Or will the carbs in apple cause you to run to the doctor wondering what the heck is going on?

    Carbs in Apple

    In a perfect world, all apples would be created equal. Because this is unfortunately NOT a perfect world, the carbs in apple will vary.  The size of the apple will affect it’s carb count, as well as the variety of apple.

    Per the USDA database, these are the total carbs for various sizes of raw apples with the skin on:

    • A large apple (3 ¼” diameter) has 30.8g of total carbs, 5.4g of fiber, and 23.17g of sugar.
    • A medium apple (3” diameter) has 25.13g of total carbs, 4.4g of fiber, and 18.91g of sugar.
    • A small apple (2 ¾” diameter) has 20.58g of total carbs, 3.6g of fiber, and 15.48g of sugar.
    • An extra small apple (2 ½” diameter) has 13.95g of total carbs, 2.4g of fiber, and 10.49g of sugar.
    • Per 100 grams, apples have 13.81g of total carbs, 2.4g of fiber, and 10.39g of sugar.

    As I said, the VARIETY of apple also plays a part in the carbs in apple. Per the USDA database, these are the total carbs in apples of various types (per 100g, with skin):

    • Fuji: 15.22g of total carbs (USDA)
    • Gala: 13.68g of total carbs (USDA)
    • Golden Delicious: 13.60g of total carbs (USDA)
    • Granny Smith: 13.61g of total carbs (USDA)
    • Red Delicious: 14.06g of total carbs (USDA)

    While most apple varieties share similar amounts of total carbs, Fuji and Red Delicious apples have a higher amount of total carbs than expected! Sure, these apples taste sweeter, but they’re also more likely to affect your diet if you’re not careful!

    Net Carbs in Apple

    To calculate the net carbs in apple, we subtract the total dietary fiber from the total carbs. Pretty simple, huh?

    The net carbs in apple are calculated based on the values from the USDA database. Your daily net carbs will likely fall between 20 and 50 grams, so these values are important!

    • A large apple has 25.4g of net carbs.
    • A medium apple has 20.73g of net carbs.
    • A small apple has 16.98g of net carbs.
    • An extra small apple has 11.55g of net carbs.
    • Per 100 grams, apples have 11.41g of net carbs.

    Remember those outliers, Fuji and Red Delicious? Red Delicious apples have 11.76g of net carbs per 100 grams, and Fuji apples have 13.12g of net carbs per 100 grams! 

    Apple Carbs

    Are apples good carbs or bad carbs?

    There’s a reason apples are likened to good health; they are a great food for a huge number of people! In a regular diet, apples have definitely marked their spot as a fruit that is both delicious AND nutritious. 

    Raw apples are just that: raw. They are a whole food that do not contain refined carbohydrates. Their sugars are natural (not added), and they contain dietary fibers. 

    However, in terms of the keto diet, there aren’t good carbs and bad carbs. A carb is a carb is a carb. Even the carbohydrates in whole, plant-based foods can affect nutritional ketosis.

    Are apples OK on keto?

    We’ve figured out what an apple will run you carb-wise, so now it’s time for the million dollar question: can you eat apples on keto? 

    Given that the average limit is 20 grams of net carbs per day for ketosis to work it’s magic, and a medium size apple is 20.73 grams of net carbs, things don’t look very promising. Again, this is NOT because apples are a bad carb. Eating an apple will provide your body with sugar to burn instead of allowing it to target fat. 

    If you desperately want an apple and nothing will satisfy that need, break out your kitchen scale! Measuring out the exact amount you are consuming will ensure that you are staying within your limit. You might only be able to eat a couple slices in order to maintain ketosis, so it is important to know the exact amount you consume.

    Calories in Apple

    Repeat after me: calories do matter! Limiting carbohydrate intake is necessary for achieving and maintaining nutritional ketosis. Understanding calorie intake is equally necessary for gaining and losing weight! Therefore, it is important that you are aware of the carbs in apple AND the calories in apple as well.

    There are 52 calories in 100 grams of raw apple.

    The range of calories is 53 calories for an extra small apple to 116 calories for a large apple. While the largest fruit is more than double the smallest, these numbers are still quite low!

    Apple Nutrition

    Now that we know the carbs in apple are high and the calories in apple are low, let’s check out how the nutrients rank.

    Apples are high in dietary fiber, with one medium apple providing 4.4 grams. Apples also provide a good source of Vitamin C, Potassium, and antioxidants. While apples do include other vitamins and minerals, (Vitamins A, E, and K, Calcium, Folate, Iron, Magnesium, and Phosphorus to name a few), they are in smaller amounts.

    Keto Apple Substitutes

    Instead of risking everything on a tiny apple, here are some keto-friendly apple substitutes!

    Nutrition: There are plenty of low-carb choices that provide similar (or better) nutrition than apples. Almonds, pecans, dried mushrooms, dried seaweed, grape leaves, and avocados are all high in both fiber and Potassium. Lemon peel, kumquats, raspberries, and blackberries are all high in Vitamin C.

    Texture: Chayote squash is the number one low carb apple replacement! In fact, I have a recipe for keto apple pie filling that uses chayote and believe me, it’s spot on! Jicama and zucchini are also great texture substitutes.

    Flavor: Again, chayote and jicama take the cake. While you might not be inclined to bite into these substitutes raw, they create an incredible flavor substitute in apple-based dishes.

    
    
    NutrientUnitper 100 g1 cup, quartered or chopped = 125.0g1 cup slices = 109.0g1 large (3-¼" dia) = 223.0g1 medium (3" dia) = 182.0g1 small (2-¾" dia) = 149.0g1 extra small (2-½" dia) = 101.0g1 NLEA serving = 242.0g
    Waterg85.56106.9593.26190.8155.72127.4886.42207.06
    Energykcal526557116957753126
    Proteing0.260.330.280.580.470.390.260.63
    Total lipid (fat)g0.170.210.190.380.310.250.170.41
    Carbohydrate, by differenceg13.8117.2615.0530.825.1320.5813.9533.42
    Fiber, total dietaryg2.432.65.44.43.62.45.8
    Sugars, totalg10.3912.9911.3323.1718.9115.4810.4925.14
    Calcium, Camg68713119615
    Iron, Femg0.120.150.130.270.220.180.120.29
    Magnesium, Mgmg5651197512
    Phosphorus, Pmg1114122520161127
    Potassium, Kmg107134117239195159108259
    Sodium, Namg11122112
    Zinc, Znmg0.040.050.040.090.070.060.040.1
    Vitamin C, total ascorbic acidmg4.65.8510.38.46.94.611.1
    Thiaminmg0.0170.0210.0190.0380.0310.0250.0170.041
    Riboflavinmg0.0260.0330.0280.0580.0470.0390.0260.063
    Niacinmg0.0910.1140.0990.2030.1660.1360.0920.22
    Vitamin B-6mg0.0410.0510.0450.0910.0750.0610.0410.099
    Folate, DFEµg34375437
    Vitamin B-12µg00000000
    Vitamin A, RAEµg34375437
    Vitamin A, IUIU546859120988055131
    Vitamin E (alpha-tocopherol)mg0.180.230.20.40.330.270.180.44
    Vitamin D (D2 + D3)µg00000000
    Vitamin DIU00000000
    Vitamin K (phylloquinone)µg2.22.82.44.943.32.25.3
    Fatty acids, total saturatedg0.0280.0350.0310.0620.0510.0420.0280.068
    Fatty acids, total monounsaturatedg0.0070.0090.0080.0160.0130.010.0070.017
    Fatty acids, total polyunsaturatedg0.0510.0640.0560.1140.0930.0760.0520.123
    Fatty acids, total transg00000000
    Cholesterolmg00000000
    Caffeinemg00000000

    How to Read a Nutrition Label on Keto [E15]

    February 5, 2020

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    Hey there, Tasha here today. I'm going to be talking about how to read a nutrition label in the context of a ketogenic diet, and you're probably thinking one of two things. "Oh, great. I really need help wrapping my head around this!" Or... "Oh, great. I already know this stuff, Tasha!" But food labeling, including the nutrition facts table and the ingredient lists on packaged foods can be both incredibly helpful to understand and incredibly confusing. And I especially want to talk about this stuff because in addition to being a source of frustration and overwhelm for a lot of people, some labels are just downright misleading. So I want to cover the basics and I'll do my best to demystify these daunting tables and lists. But naturally, I'll also dive into the things that even the old nutrition label reading pros may not necessarily consider. Now, I know most of you listening are driving around and you might not have immediate access to a nutrition label to look at for reference. But don't worry. You can keep listening for the pointers and remember all of the show notes complete with word for word transcripts and fully detailed written blog posts live on Ketogasm dot com. So you can listen now. Then pop over to the site for the bullet points when you're ready to take action. So keep your eyes on the road. And don't grab the snack from the passenger seat and start inspecting the label just yet. Be safe, guys.

    So first things first. Why is it important to read a nutrition label? And there are lots and lots of reasons to consider looking at the packaging and the labeling on the food that you eat. But in the context of keto, the main purpose of peeking at the label is to help you decide if it's a good choice or not. The nutrition facts will help guide your decisions in the grocery store when you're shopping or when you're out in the world and want to grab a bite to eat. And if you're grabbing something out of your cupboards, taking a quick peek at the label can help you make an informed decision about whether or not the food will support ketosis and your overall goals. That's because the nutrition label comes equipped with some standard information, including the serving size calories, total carbs, fiber, sugar alcohols, protein, and even some electrolyte information. And there's always a list of ingredients used to make the food that can help you avoid certain ingredients. If you have specific allergens or dietary restrictions, in addition to doing keto, you can look to the ingredients list to watch out for them. And when it comes to keto. The first thing you're going to want to look at is the serving size. And I'm sure you thought I was going to say carbs. Right? But the serving size will really help you gauge how much you can actually eat to arrive at the nutrition info displayed on the label.

    And this is where things can get a little tricky if you're not paying attention too, because you might glance at the carbs and think, "Cool. That looks pretty low." And then you chow down and eat all the food. When there were really several servings in the package. And this might be a "Duh, Tasha. Of course, I know that!" Kind of moment, but you would be really, really surprised, especially when you see all these brands hopping on the keto wagon and displaying really low net carbs on the package. But it turns out that's just for a few bites or half a bar or a quarter of what you would actually want to eat. And to really drive this home, I'm gonna use Halo Top as an example. They are the diet friendly ice cream that's become really popular and keto dieters love Halo Top because they cut the total carb count down by using sugar alcohols like erythritol. And these come in these cute little pint sized containers. So when you glance at the nutrition label, you'll see the total carbs clock in around 14 grams, 16 grams. Then there's a few grams of fiber you can subtract and you can take away all the sugar alcohols to arrive at net carbs. OK, so you have total carbs, minus fiber, minus net carbs, all of that, right? And total carbs, minus fiber, minus sugar alcohols equals net carbs.

    And I'm I'm looking at a halo top nutrition label right now with 14 grams of total carbs, 3 grams of fiber and five grams of sugar alcohol. So that would be 14 grams total, minus 8 grams that don't impact ketosis, to yield 6 grams of net carbs. But that 6 grams of net carbs is per serving. And you might be thinking, "Well, this is a cute little ice cream, so this little things probably about one serving size." And that thought process would be reinforced with the message that you receive when you take off the lid. There's always a little message that encourages you to eat the whole thing on their containers. OK, so you take the lid off and there's this little peel tearaway label. And printed on this, it'll say something like, "Save the bowl. You're gonna want the whole pint," or "No bowl. No regrets." "Guilt free zone. Keep digging," or "Stop when you hit the bottom." Right. You get the idea. And these are real messages they display. So I'm not making these up. Right. You can see the low carb count. You open the lid and get the message to eat the whole thing. And if you follow that train of thought, you wind up eating a whole lot more carbs than you may have considered because each one of these tiny little containers has four serving sizes.

    OK? So all the nutrition info listed out, that was just for a quarter of the ice cream. And if you stop when you hit the bottom as instructed. You've really had 24 grams of net carbs and 56 grams of total carbs, which puts you above most people's standard daily carb limit on keto. So you get the picture, right? Check the serving sizes first, especially when it comes to highly palatable, artificially sweetened stuff that you could easily down without thinking twice about. And we've all been there. I've been there. You've been there. And there's nothing wrong, absolutely nothing wrong with going a little over your intended goals, having a treat or indulging on special occasions. But it can feel pretty bad if you're thinking you're doing everything to plan, only to find out in hindsight that the thing you've been eating has four times as many carbs as you thought every single night before you hit the sack. Right. If you're eating Halo top as your treat, and you're eating a dessert every night, and you're eating the whole thing, then you're blowing your whole carb load in the evening right before you go to bed. And if this is you, don't worry about it. Brush the dirt off your shoulders. No biggie. Right. Just acknowledge it. Move on and make a note to be mindful of your serving sizes moving forward. But always look at the serving sizes first when you check the nutrition label.

    OK. Now, after you check the serving sizes, then it's a good opportunity to see where the carb count falls. Look to total carbs, check the fiber content, and if there are any sugar alcohols, then you may want to consider taking these out too for your net carbs. But once you know how much a serving is, then you can see if the carbs will fit into your day or if the carb count will reasonably support ketosis. You can get an idea if it's just low carb because it's super small portion size or if it's low carb because it's made from naturally low carb foods. So this is just one of those things that you'll have to gauge to play around with a little bit. But between the serving size and the carb counts listed, you'll be able to determine whether or not you want to include the food in your diet. OK, so with the carbs, you're looking for total carbs and fiber, first and foremost. Remember, fiber is a carb that's not technically counted on keto because it doesn't directly affect ketosis or your metabolism. So you get to subtract that out. Total carbs minus fiber equals net carbs. So if something is 20 grams of total carbs per serving and 10 grams fiber, then it would be 10 grams of net carbs, OK. Or if it's 12 grams of total carbs per serving and 8 grams fiber than it would be 4 net carbs.

    So you get it, you just take the fiber out. And again, sugar alcohols can also be deducted if you include them in your diet. So between the serving size and carb count, that's really the only things you need to know right off the bat to assess whether or not something will support ketosis, whether or not you feel like spending your carbs on it, and that kind of thing. But if you're also mindful of your energy intake, then calories will be the next thing that you want to look at. Does it fit within your calorie budget for the day? Something can be really low in carbs and be keto, but not be something that's a great fit for you if you're also trying to eat at a calorie deficit for weight loss. OK, so low carbs and extremely high calories would not really be the thing that you're after, right? So I'll use an example of heavy cream. A small amount of cream in your coffee isn't going to be a big deal. But what if you made a heavy cream latte because it was low carb and you end up with a drink that's over a thousand calories? And again, you might be saying, "Yes, of course we know Tasha." But again, you would be very, very surprised. Just Google it. Google "heavy cream latte" and you'll see keto people recommending it in forums as a reasonable drink order when you swing by Starbucks.

    It's not a reasonable drink order. And I don't usually say that about a lot of things, but I'm comfortable going out on a limb here to say that nobody needs 16 ounces of heavy cream mixed with their coffee. OK. So definitely check the calories to make sure your weight loss efforts are supported if that's your goal. Now, if you're counting macros, that's a good way to intrinsically count your calories as well. So if you have certain macro goals that you've set in grams. Right. And you're eating around these macros and grants, checking the protein and fat grams is going to give you that information about your calories as well, because macros and calories all tie together. But I would encourage you to check the calories when you're doing quick purchases and just browsing labels at the store because then you don't have to do the math like "fat has nine calories per gram. This has 10 grams of fat per serving and there's 90 calories of fat per serving" while you're just browsing ingredients. Right. So doing the quick calorie check to see if it's something that supports your goals is a little easier than doing math while your grocery shopping. All right. It just kind of complicates things when you're shopping. But if you're tracking and tallying your macros throughout the day, then most apps do this math for you.

    So you can just scan into your app. Most of them have a barcode scanner if you're doing the macro counting thing. But in general, you want to eat adequate protein and align your fat intake with your body composition goals. And balancing the protein and fat macros listed on the labels can help you reach your goals this way. So that's the nutrition facts table. Check the serving size, check the carbs, check the calories, and then check the remaining macros, your protein and your fat. This is the comprehensive check that you'll be doing to see if something works for keto, if something works for your goals. All of those things. Right. And it might sound like a lot at first, but after you practice this and you take a few shopping trips with these points in mind, it'll all happen in a matter of moments. It'll be a split second decision. Right. It's not like you need a checklist to compare your checklist and every ingredient to see if it's going to work for you and if you can make it happen. Right. That's not required. This becomes second nature once you do it just a few times. OK. It's very simple and straightforward. Even though it sounds a little more complicated than it actually is. Now, the other thing to talk about is the ingredients list. And you might have been waiting for this. Like, "finally, I'm going to get a clear cut guide to what's keto and what's not based on the ingredients."

    And I am here to tell you that that's not really how keto works. That's not how nutritional ketosis functions. Keto isn't a list of ingredients. Right. There aren't really. keto foods and non keto foods. It's a metabolic state that's supported by carb restriction. So naturally, foods that are very high in carbs like sugar and starches and flours and those kind of things don't really support ketosis in high amounts, but they likely won't influence ketosis if they're kept at bay in smaller amounts. So when it comes to the ingredients list, you don't have to say, "oh, I see sugar in there and that's not keto. So I can't have it." What you do instead is consider the big picture. Right. Look at the big picture. Consider the context. Use your logic. Stop making foods good and bad because they have no moral value. You can use the ingredients list to your benefit by looking out for allergens and problematic foods. You can use it to reinforce what you see in the data table above. You can use the ingredients to identify food additives or substances that you're actively avoiding. But overall, it's not really gonna give you much insight into whether something is keto quote-unquote or not. There's no magical list of keto foods because as we saw earlier with the Halo top ice cream example, anything can be keto with small enough portion sizes.

    OK, so the ingredients list is ordered by ingredients with the greatest concentration to the lowest concentration. And this can help guide you if you're on the fence about certain ingredients, too. Let's say you do keto, but you want to avoid all sugar too, versus just limiting your carbs to a certain level. Then you could use the ingredients list to guide you there, because you'll see hidden sugars pop up in the ingredients list like the honeys and the syrups, and the maltodextrin, and all sorts of things. And if you see these things, it doesn't necessarily mean that it's quote unquote not keto. It just means that it contains those ingredients. When sugar and starches and flours are listed as one of the first primary ingredients. It's not very likely that the carb counts actually low enough that you would consider it on your keto diet anyways. Right. But when these are at the tail end of the ingredients list in trace amounts per serving, then you just have to use your own best judgment. This is where people start to use words like clean versus dirty when they're talking about their food. Like if there's sugar or starch in the ingredients, but it has low carbs, then they'll call it keto, but it's "dirty keto." And I think assigning good versus bad or clean versus dirty labels to our food is harmful, honestly. And I think it's a sign of a dieting mindset rather than working towards lifelong sustainable eating habits.

    And ultimately, I don't think it's helpful to anyone. So that's my opinion there. I wholeheartedly embrace eating whole foods, minimally processed ingredients and all that good stuff. But this is the kind of territory where I think that having flexibility can be really helpful in making things work long term. Having a dietary pattern that guides the way you eat versus following a diet. And there are a lot of people that get really caught up in the minutia of the ingredients list when they're evaluating if they can eat something, if they want to include it in their diet, or if it's keto or not. And if you've been listening to this podcast for any length of time, you know that I am a recovering perfectionist, so you probably can already guess that I, too, once was caught up in this minutia. I would look at the label, see sugar buried deep in the ingredients list, and just choose to forgo it altogether. And I would even get into that mindset that it wasn't keto quote unquote keto. Even if the carb content could have technically supported ketosis, even if it could have worked into my daily macro goals. OK, so I get it. I did it. But you don't need to. And one of the reasons I love podcasting and writing is because I can share all of my experiences and those "don't do what I did" moments, because being overly restrictive and approaching your food with an off limits mindset can be really, really limiting on your journey.

    So I'll always take the opportunity to point out my own mistakes, my own missteps and own them and hopefully help someone else from having to experience it for themselves whenever possible. Because there's a lot of people who will benefit from looking at the ingredients list to avoid ingredients that might have a negative impact on their health. Like people with celiac disease or a gluten sensitivity looking out for that gluten buried deep in the ingredients list when they have those restrictions can be life changing. But eliminating stuff and completely omitting foods from your diet without any context other than keto is just not necessary. So just keep that in mind and focus on what works for you. I hope you guys have found this episode to be helpful. If you have something specific in mind that you'd like to hear me talk about be sure to let me know. If you're struggling with something specific, if you have a burning question, or you just want my thoughts, go ahead and shoot me an e-mail through the Ketogasm site. 'Cause I read all the e-mails I get and a lot of these episodes are the direct result of questions that I get from my readers and listeners. But that's all I have for now and I will see you guys next week.

    Thank you so much for tuning into this episode of the Ketogasm podcast. You are awesome. I really hope the show's added value to your keto journey. Making big changes to your eating habits can be a little tricky, but if you're taking the time to listen and learn about keto, you're well on your way. You got this. Be sure to visit Ketogasm dot com for the show notes with full transcripts, references and resources to help you out, including a totally free course called Hello keto. It's helped over seventy five thousand people start keto with confidence. I'll see you in the next episode. Bye!

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    Hi, everyone! Welcome back for the newest episode of Easy Keto with Tasha. Because I am all about making your keto journeys as easy as possible, we will be breaking down how to read a nutrition label on keto today!

    Some of you may have figured this out on your own. For others, nutrition facts and ingredient lists give you an overwhelming desire to pull your hair out in frustration. 

    Why Nutrition Labels?

    It’s no surprise that people struggle when it comes time to read a nutrition label. The labels can be incredibly confusing between the tables, percentiles, and lists. Then, you add in the fact that some labels are made to be intentionally misleading! Fear not; the struggle ends today. We’re going to make sure you know exactly how to read a nutrition label on keto.

    Importance of Nutrition Labels on Keto

    Nutrition labels contain a lot of useful information; they help to guide your grocery store decisions and to determine your take-out choices. However, when it comes to keto, nutrition labels are especially important in determining if a food is appropriate for your dietary goals. You can also utilize the information to ensure the food will support ketosis.

    Nutrition labels contain standard information, including:

    • Serving size
    • Calories
    • Total carbs
    • Fiber
    • Fat
    • Protein
    • Sugar alcohols
    • Some electrolyte information

    The ingredient list is also a key part of a nutrition label. This is where you can identify any problematic ingredients that you wish to avoid. If you have specific allergens or dietary restrictions, the ingredient list can be your best friend.

    How to Read a Nutrition Label on Keto

    You might think the first step in learning how to read a nutrition label on keto would be to go straight to the carb count. But that’s wrong! The REAL first thing you want to do is look at the serving size. This will allow you to determine how much you can actually eat in relation to the provided nutrition information.

    If you only focus on the provided carb information, you might run into problems. A quick glance at the number might have you thinking it is keto-friendly; upon closer inspection, you find out there are multiple servings in the package.

    Checking the serving size is important, even with the products labeled keto! While they tout how low carb they are, the actual serving size could be a fraction of what you expect.

    Halo Top & Other "Diet" Foods

    Most of us have heard about Halo Top by now. It is labeled as diet-friendly ice cream. One reason that ketoers love it is that Halo Top has a lower carb count due to the use of sugar alcohols. 

    Checking out the Halo Top nutrition label shows that the total carbs are around 14-16 grams. There is some fiber you can subtract; you can also subtract all of the sugar alcohols. This will leave you with the net carbs. 

    Total Carbs - Fiber - Sugar Alcohols = Net Carbs

    So Halo Top has 14 grams of total carbs, 3 grams of fiber, and 5 grams of sugar alcohols. Subtracting the fiber and sugar alcohols from the total carbs leave us with 6 grams of net carbs. 

    Not bad, right? This is where it is important to remember that these 6 grams of net carbs are per serving. 

    While Halo Top encourages consumers to eat the whole container with messages like “Save the bowl. You’re gonna want the whole pint” and “Stop when you hit the bottom”, the nutrition information is not reflective of that.

    There are actually four servings in each pint of Halo Top. If you follow their advice and consume the entire pint, you’ve actually had 24 grams of net carbs and 56 grams of total carbs. This will put most people above the standard daily carb limit for keto.

    Once again, check the serving size! It’s one of the most important things you can take away from learning how to read a nutrition label on keto.

    What To Do If You Exceed Your Daily Carb Limit

    Maybe you didn’t check the serving size. Maybe you didn’t look at the nutrition label at all. Whatever the cause, you’re realizing that you exceeded your carb limit.

    We’ve ALL been there. I’m here to remind you that there is nothing wrong with going a little over your intended goals. It can be frustrating to think you’re doing everything accordingly, only to realize you’ve been consuming something that has four times as many carbs as you initially thought.

    So what do you do? You don’t worry about it. Brush the dirt off your shoulders, and carry on. Let this be the mental note you need to be mindful of serving sizes. And always check the serving size on the nutrition label first!

    Carb Count on a Nutrition Label

    After you have determined the serving size, it is time to move on to the carb count. The carb count includes total carbs, dietary fiber, sugar, and sugar alcohol. Each of these sections can help you learn how to read a nutrition label.

    Depending on how you follow keto, you may only focus on the total carbs listed. If you track net carbs as well, then this is where you subtract dietary fiber and sugar alcohols to calculate it.

    To evaluate the carb count of a product, look for the total carbs and fiber. While fiber is a carb, it is not technically counted on keto because it does not directly affect ketosis or metabolism. Because of this, it can be subtracted from the total carbs to determine the net carbs. If sugar alcohols are included in the product, these can also be subtracted. 

    Once you’ve determined how much a serving is, you can see if the carb count will support ketosis and your daily carb limit. Between the serving size and the carb count, you will be able to determine if you want this food in your diet or not.

    Calories on a Nutrition Label

    If you are mindful of your energy intake, it is also important to evaluate the calories. Just because a food is low in carbs and considered keto does not mean it will support a calorie deficit for weight loss.

    Heavy cream is an example of a low-carb, high-calorie food. Using a small amount in your coffee won’t be a big deal. However, the same cannot be said for a heavy cream latte. This latte would still be considered low-carb and keto-friendly. However, the drink would also be over 1000 calories.

    Heavy cream lattes are frequently recommended as a reasonable drink order for someone on keto. Realistically, it’s not reasonable. If your goal is weight loss, drinking 16 oz. of heavy cream will not support that.

    You know how to read a nutrition label to determine serving sizes and carb counts. Evaluate the calories to ensure your weight loss goals are also being supported. 

    How to Read a Nutrition Label For Macros

    If you are counting your macros, the nutrition label can be extremely helpful! Macros are counted by determining goals set in grams. At this point, you’ve already determined the carbohydrate portion by checking the carb count.

    Next, evaluate the fat and protein portions of the nutrition label. These will provide the rest of your macros. Once again, determine these values in relation to the serving size. Balancing the protein and fat values that are included in nutritional labels will help to ensure that you get adequate protein and proper fat to support your body composition goals.

    Macros and calories work in-sync, so you can use the information together. One gram of fat has 9 calories, whereas one gram of protein or carbs has 4 calories.

    How to Read a Nutrition Label on Keto: Step-by-Step

    1. Check the serving size
    2. Review the carbs, calculate net carbs
    3. Evaluate the calories
    4. Check the remaining macros: protein and fat
    5. Determine if this food supports keto and your dietary goals

    Using the Ingredient List for Keto

    Keto does not have an official or unofficial list of ingredients. There is no clear cut guide that allows you to determine if something is keto based on the ingredients. That’s just not how nutritional ketosis works. 

    Nutritional ketosis is a metabolic state that is supported by carb restriction. Foods that are especially high in carbs--such as sugars, flours, and starches--will not support ketosis in large amounts; but they won’t necessarily affect ketosis in smaller amounts.

    When you look at the ingredient list, you don’t have to automatically nix something because it includes sugar and sugar isn’t keto. Instead, look at the bigger picture. Consider the context of the ingredient. 

    Food is not good or bad; it has no moral value! Use the ingredient list to your benefit to help you avoid allergens, dietary restrictions, and problematic foods. Also, it to enforce what you see in the nutrition data tables. Finally, use it to identify food additives and substances that you are avoiding. But don’t use it as a way to add moral value to the food, and don’t rely on it to tell you if something is keto.

    How to Read the Nutrition Label’s Ingredient List

    The ingredient list is ordered by ingredients with the greatest concentration to the lowest concentration. If you have dietary goals beyond carb restriction, this list can help you support them. 

    If you are avoiding all sugar, the ingredient list will reveal hidden sugars, such as honey, syrups, and maltodextrin. 

    When the primary ingredients of a product are things like sugars, flours, or starches, it is not likely that the carb count is low enough that you would consider the product during keto. However, when these things are at the end of the list, then use the nutrition facts and your judgment to make a decision.

    “Dirty” Keto

    When people call something dirty keto, they are referring to a food that contains sugar or starch but is still considered low-carb. It’s also known as lazy keto.

    Assigning labels such as good vs. bad or clean vs. dirty can be harmful. It’s a sign of a dieting mindset, rather than working towards lifelong sustainable eating habits.

    Eating whole foods and products with minimally-processed ingredients is great. However, having flexibility in this area can also help keep your diet long-term and sustainable. Focus on creating a dietary pattern that guides the way you eat; avoid the “following a diet” mindset.

    Learn how to read a nutrition label and ingredient list to provide guidance. Don’t do it to create more regulation and more stress. Focus on what aligns with your goals and works for you.

    Further Resources

    Portion Control Made Easy: A Hands-On Approach [E13]
    Keto Plateau & Weight Loss Stall [E06]
    Macros for Women: Keto Calculator
    Keto: A Woman’s Guide & Cookbook

    Timestamp

    Intro
    0:20 - Why Nutrition Labels?
    1:36 - Importance of Nutrition Labels
    2:44 - How to Read a Nutrition Label on Keto
    3:45 - Halo Top & Other "Diet" Foods
    6:34 - What To Do If You Exceed Your Daily Carb Limit
    7:31 - Carb Count on a Nutrition Label
    9:23 - Calories on a Nutrition Label
    10:50 - How to Read a Nutrition Label for Macros
    12:08 - How to Read a Nutrition Label on Keto: Step-by-Step
    13:03 - Using the Ingredient List for Keto
    14:49 - How to Read the Nutrition Label’s Ingredient List
    15:44 - “Dirty” Keto

    Subscribe & Review in iTunes

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    Now if you’re feeling extra loving, I would be incredibly grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!

    Keto Flu Remedies: Fastest Ways to Stop Keto Flu [E14]

    January 29, 2020

    Keto Flu Remedies - Podcast Cover Art

    Keto Flu Remedies for Brain Fog, Dizziness, Headaches, & Cramps [E14] transcript powered by Sonix—the best audio to text transcription service

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    Hey there, Tasha here. Welcome back. The New Year has brought lots of new listeners and loads of people who are new to keto and still learning how to navigate the ins and outs of this dietary pattern. So if you're new here, I would love to encourage you to browse through some of the older episodes. They aren't old, old. Don't get me wrong. This podcast is still pretty new itself, but some of the first episodes dived into the hows and whys of getting started on keto. Episode 1, for example, is called "The Easiest Way to Start Keto." And that's definitely going to set you up to take the first step. I have loads of other resources available on my web site Ketogasm dot com, including my new book, Keto: A Woman's Guide and Cookbook. That was just released a couple of weeks ago. And this is a great, great book for all women do and keto. Newbie's, old pros, even coaches interested in fine-tuning keto for their female clients, the whole bunch. So definitely be sure to check that out when you get an opportunity. And for everyone else, again, thank you for listening and for your huge, huge support with the book. Watch. Your pre-orders and reviews have been such a big help in getting the book out there. As a relatively new author, these are the types of things that drive the success of a book.

    So thank you again for those of you who have popped over to leave a review on Amazon. And if you haven't had the chance to do that yet, I would really appreciate it if you could just take a quick second, leave a review, and let me know what your favorite part of the book is so far or what you're looking forward to learning the most. Even if it wasn't purchased on Amazon, the reviews there are hugely helpful in making sure the book gets any kind of attention.

    Now today I'm talking all about keto flu and what to do. And I want to make sure to talk about it now, while there are lots of new listeners and people starting out with carb restriction. Because keto flu is going to hit you the hardest when you're just starting out. And I'm calling it, quote unquote, "keto flu," but it's not influenza. You don't get infected with a virus when you take on a low carb diet. So what's actually going on? The symptoms of the keto flu include brain fog, haziness, sluggishness, and lack of energy. For starters. Then we have dizziness, lightheadedness headaches, leg cramps, heart palpitations. All of these other things that kind of get lumped in there as well. So there's a whole lot going on with the keto flu. There's a whole list of symptoms that get tossed together and the keto flu bucket.

    And we know it's not really the flu. It just gets described that way because people feel like total garbage. Right. Just like they had the flu. But what's really going on are a couple things simultaneously. So let's look at those and figure out what the heck to do about it. Not being fat adapted yet is a big driver of keto flu. All right. When you're first restricting carbs in your diet, your body burns through its stored carbs in your muscle and liver, your glycogen stores. And once that glycogen has been depleted, your body's forced to rely on other fuel sources. Right. So the metabolic pathways that have been routinely running day in, day out on your high carb diet, those are interrupted and your body's forced to take an alternate route. Right. So your body starts producing ketones and it starts making its own sugar via gluconeogenesis to cover its needs. OK, I'm not going to go too in-depth. Most of you don't want the nitty gritty science if I start talking about the Krebs cycle, your eyes are going to glaze over. You're gonna turn me off, right? So I'm just gonna give you the gist about what happens when you get into ketosis. You cut out carbs, your body starts producing only the amount of carbs it needs to fuel certain cells from within, inside and it ramps up keto production for fuel as well.

    Your body is smart and it has all of these adaptive mechanisms. So when we take carbs away, it has its own built in way of adjusting to the change. And this change represents a change in metabolic state. Our bodies handle it beautifully, shifting to new metabolic pathways to burn fat for fuel. Our new primary energy source and so on and so forth. Right. But the problem that we often see during this initial shift in metabolism is that our body was adapted to high carb intake. So when we make the shift, all of the enzymes required to facilitate oxidation of carbs were in demand. But now the enzymes required to facilitate the oxidation of fat and amino acids are in demand. And then the enzymes also required for gluconeogenesis are in demand. In other words, when we first start out with keto, all the chemical reactions that happen in our body to burn carbs for energy are better supported than the chemical reactions that happen in our body to burn fat and protein for energy. That's really just the gist of it. When we get started, our bodies are better sugar burners than fat burners. OK, so what does our body do when it's still used to sugar burning mode, it's not a good fat burner yet, and the sugar supply has been completely cut off? It adapts.

    OK, so our body adapts and becomes better at burning fats. The demand for fat burning support is there now, so the body adapts and adjusts. And over time your body is efficiently burning fat for fuel. I like to think of the metabolism in this context, like a traffic detour. You're used to driving your commute every day. You know how much gas you need, how much time it takes to get there. Traffic hold ups, every little detail of your commute, right? So much so that you're often driving back and forth to your job on autopilot. Right. But one day there's a massive road construction. Let's say the bridge was completely shut down and you have a detour. But as you drive through, it's unfamiliar and when you first navigate it, it's not very efficient. But once it's been shut down for a week, two weeks or longer, you become more efficient using that detour route. That's similar to the way our metabolic pathways are operating during the shift to nutritional ketosis. But in those first few days, even weeks of starting a very low carb ketogenic diet, that brain fog can feel pretty bad. It can be like you're moving in slow motion. The world's going at a normal pace and your head can't catch up and you're just lacking energy. Your body's moving faster than your mind and it's not very fun. And that's because your body's just not efficient at burning fat for fuel just yet.

    Luckily, there are a couple things to do about the brain fog and lack of energy when you first get started with keto. The best thing to do in this scenario is to be patient and stay the course because it does take time. So don't give up right away. The next best thing, aside from just waiting it out, is to support your body with MCTs. MCTs are medium chain triglycerides, which are metabolized in a completely different way than long chain triglycerides, and that's the fat that's usually found in your diet. OK, they don't really have to go through the same detour route so they aren't susceptible to clunky, inefficient metabolism and can provide quick fat for energy. They're digested and metabolized much, much faster and can help with the keto brain fog or low energy scenarios that occur when you make the switch to keto. They have other uses too, but this is not a bad way to get started with MCTs. And you can find these in coconut oil naturally or you can purchase some oil or supplements and try those. So that's one way. And the other thing that you may want to consider is something that I can't even believe that I am including in my list of suggestions for you guys, because if you have known me for a while, I have been very anti

    exogenous ketones. But I want to point out a few things before I recommend them for using it for brain fog or energy boosting purposes. It's important to know that exogenous ketones don't make you skinny. Exogenous ketones do not make you skinny. Okay, so if someone is selling you exogenous ketones with the false promise that you are going to get skinny regardless of whatever you're eating and that you're going to magically be able to cheat on your diet and eat whatever you want and do all of these things and still be in ketosis, that's false. Okay. Ketones are not the driving force behind weight loss. OK, we've talked about this at length and you guys know why. OK. Calorie deficit still required on keto or any other dietary pattern, if you want to lose body fat. OK, so if people are trying to sell you keto on supplements as a way to get skinny or eat whatever you want, whatever their sales tactics include, that is not their actual purpose. OK, so don't fall for the MLM marketing tactics. That's not what they're for! They have therapeutic uses. They may be a good option for athletic support. And finally, they do offer a quick fuel source for sluggishness, lack of energy and brain fog that occurs during that initial phase of fat adaptation. OK, so for brain fog, low energy and sluggishness during this time.

    Think patience, time, MCTs, and maybe even exogenous ketones. I usually tell people exhaustion has ketones are expensive pee, because you're paying a premium price for ketones that just spill out into your urine if your body doesn't have a need to burn them and your body produces ketones on its own as long as you're restricting carbs. OK, so you don't need to pay for ketones. But in this context, I think they may offer value to people. I can talk more about this in another episode. It will probably be a rant episode, but let me know if you guys think it'll be helpful, OK?

    Now what about all the other symptoms you might be experiencing when you first cut out carbs? Are you light headed? Are you dizzy? Are you nauseous? Do you have diarrhea? Are you shaky? Do you have really bad cramps or feel kind of blue? This isn't the actual flu either, but it is likely an electrolyte imbalance usually related to salt and potassium. Okay. Our typical standard American diet or even any westernised dietary pattern is typically full of high sodium, low potassium foods which causes us to retain quite a bit of excess sodium. Because sodium and potassium are in this kind of balancing game with each other where if we're eating high sodium, if we increased our potassium and take that would kind of balance it out.

    Okay. It's like a teeter totter. But as we shift into ketosis, our bodies dump sodium. Insulin drops causing the kidneys to release sodium. And we also dump buckets of water as our glycogen is depleted with carb restriction. And with sodium quickly released, this triggers the release of potassium to balance it all out and with all the extra water being shed, this flushes out water soluble vitamins and minerals at a much quicker pace than what our body is actually accustomed to. So coming from a western diet to keto, the body goes quickly from excess sodium retention to being completely depleted of sodium. And I know that many of us are told to limit salt or limit sodium intake because we are in excess when we're eating our high carb westernised diets. But with the lower insulin levels and this altered sodium metabolism, it is important to include sodium in a ketogenic diet. And luckily that is a pretty simple fix, right? Get salt in your diet: broth stocks, salty brines. If you just started keto and you were wondering "what's the deal with people drinking pickle juice?" This is why. We're expelling more salt than usual with our very low carb intake. So having salt, drinking sole water, drinking electrolyte beverages like sugar free sports drinks, Powerade, Gatorade, those kind of things, if they're sugar free, you can have them on a keto diet and they're high in salt.

    OK, so even supplements like LMNT can be really helpful. So salt or more importantly, sodium can help balance those symptoms. But you also want to ensure potassium intake is adequate because remember, as all that salt was depleted or all the sodium was depleted, the potassium followed quickly after and when potassium is depleted, this causes cramps, muscle weakness, irregular heartbeat, constipation. And potassium, you want to try to get most of that from your food. If you opt for high potassium keto foods, you'll probably get enough. OK. You don't really need to supplement here, but you can if it's warranted. ANd if all of that stuff is approved by your doctor. OK. High potassium foods that support ketosis include avocados, fish, meat, dark leafy greens, nuts and mushrooms. There's also no salt or light salt products, and they're usually about half sodium, half potassium. So those are also popular among keto dieters. But I just really want to caution you to be careful if you're considering a potassium supplement of any kind, even the salts. OK. Even light salt, because there are a lot of very common health conditions that do not tolerate potassium supplementation well. Where even though in most diets, a high potassium intake is a wonderful thing, that high potassium intake is not a good thing in these people. So any anybody with kidney conditions, some diabetic patients don't tolerate tolerate it well.

    And your medical provider is going to help you figure that out, OK. this is informational purposes only. You guys know I'm not a doctor. And more importantly, I'm not your doctor or health care practitioner. So I do hope if you're on a journey towards better health, you have someone on your medical team in your corner working with you. In addition to sodium and potassium, when you're working on managing your electrolytes, magnesium is also helpful. It helps support energy production and lots of cellular processes, but it's really important because it helps the cells uptake potassium. So increasing your magnesium intake will also help your body make use of the potassium that you're putting in it. OK, magnesium supplementation is a great idea if you suspect that you have low potassium or even if you're just doing keto. Now, not a ton of keto foods are really high in magnesium. Frankly, we don't have a lot of options here. We can get some from leafy greens, seaweed, nuts, seeds, avocado, fatty fish, tofu, coffee, dairy and dark chocolate. But in general, most people doing keto choose to supplement with magnesium and a lot of women especially are already deficient in magnesium before even getting started on keto. So it is a good one to consider too. Low magnesium tends to show up as headaches, migraines, constipation, anxiety, irritability, depression, mood disorders, PMS, fatigue, and difficulty sleeping.

    And it is involved in a ton of processes in your body. So it can really make a difference if you're low and you supplement and you feel a lot better afterwards. OK. So if anything, any of these symptoms sound familiar, magnesium may be something to look at. Now, if you do look for a magnesium supplement, I want you to opt for something with a better bioavailability like magnesium glycinate, magnesium citrate, something like that. Magnesium oxide is really common in multi-vitamins and supplements, but it doesn't have great bioavailability. So for electrolyte imbalance related keto flu symptoms think sodium, salt, potassium, high potassium foods and magnesium in your foods and possibly supplementation. I hope that was really helpful for you guys. I just want to make sure you guys feel as good as possible as you're getting started on your keto journey, but be sure to manage your electrolytes as you go along. OK. This is an ongoing thing. So not just from the get go. You're going to want to feel your best long term. So consider this as you move forward and make it past that brain fog stage and you become fat adapted. You still need to manage your electrolytes. All right, guys, that is all I have for today. I will see you next week.

    Thank you so much for tuning into this episode of the Ketogasm podcast. You are awesome. I really hope the show's added value to your keto journey. Making big changes to your eating habits can be a little tricky, but if you're taking the time to listen and learn about keto, you're well on your way. You got this. Be sure to visit Ketogasm dot com for the show notes with full transcripts, references and resources to help you out, including a totally free course called Hello keto. It's helped over seventy five thousand people start keto with confidence. I'll see you in the next episode by.

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    Welcome back to Easy Keto with Tasha! In today’s episode, we’re going to be discussing the best keto flu remedies to help combat all the nasty side effects the come along with it. We’ll be tackling dizziness, headaches, brain fog, cramps, and more!

    Easy Keto with Tasha

    Before we jump into our keto flu remedies, I wanted to encourage you to check out the previous episodes of Easy Keto with Tasha. I’m so excited that so many people have decided to check out keto in the New Year!

    If you’re still figuring out the ins and outs of keto, definitely check out our past episodes. Our first episode reveals the easiest way to start keto, so you can start this diet journey with confidence! We also have tons of resources throughout the site that can help in all aspects of your keto. 

    Keto: A Woman’s Guide & Cookbook

    Another resource I wanted to mention is specifically for all of the lady listeners. As you may have heard, Keto: A Woman’s Guide & Cookbook was released earlier this month! 

    This isn’t just any old diet book. Keto: A Woman’s Guide & Cookbook is a complete keto resource that will help you customize your keto journey. And it is ENTIRELY focused on the female body! Newcomers and old-timers alike will benefit from this easy-to-follow program!

    I do have ONE favor to ask you. When you get your copy (or even if you’ve already received it), I would love if you could leave a review on Amazon! Let me know what your favorite part of the book is so far, or share what you’re most excited about learning. You can do this even if you purchased through a retailer other than Amazon. These reviews are massively helpful in getting a book seen by more people; they also help me know what you guys are really interested in!

    Keto Flu & What To Do

    Now, let’s get down to business. It’s time to tackle the keto flu. If you’re just starting keto, you’ll want to read closely! Keto flu will hit hardest when you’re beginning your carb restriction.

    Despite what the name implies, it’s not actually influenza and you’re not really infected with a virus. That doesn’t mean that you won’t feel terrible like it was the real flu!

    Symptoms of the Keto Flu

    There are a few tell-tale signs that what you are experiencing is the keto flu. The symptoms of keto flu include:

    • Brain fog
    • Haziness
    • Sluggishness
    • Lack of energy
    • Dizziness
    • Lightheadedness
    • Headaches
    • Leg cramps
    • Heart palpitations

    That’s a lot to deal with! Luckily, there are specific keto flu remedies you can use to lessen and prevent these symptoms.

    Keto Flu & Fat-Adaptation

    One of the main reasons keto flu occurs is because your body is not fat-adapted. This is also why keto flu tends to occur when you’re starting out on keto. 

    In early carb restriction, your body burns through its glycogen stores, which are the stored carbs in your muscle and liver. Once that glycogen is depleted, your body is forced to rely on other sources of fuel. In turn, your body begins producing ketones and making its own sugar via gluconeogenesis. It’s more simple than it sounds!

    Your body has a way of adapting to change once you take carbs away. This change represents a change in metabolic state. In turn, your body shifts to new metabolic pathways in order to burn fat for fuel. When we make this shift, all of our enzymes required to facilitate the oxidization of carbs were in demand. Then, all of our enzymes required to facilitate the oxidation of fat and amino acids are in demand. The enzymes required for gluconeogenesis also become in-demand. 

    Basically, our bodies start out being better at burning sugar than they are at burning fat. However, our bodies adapt to become better at burning fat. Over time, they become efficient at burning fat.  Before you reach efficiency, you are at risk of falling victim to the keto flu.

    Brain Fog During the Keto Flu

    Your body is used to the metabolic pathways of your high-carb diet. When you first make the shift into a keto diet, the new metabolic pathways are unfamiliar to your body. Because of this, your body doesn’t work very efficiently. That initial brain fog can be frustrating; it can also last anywhere from a few days to a few weeks. 

    Brain fog might feel like you’re moving in slow motion. You might feel like your head just can’t catch up to the normal-paced world. There might be a constant lack of energy. Your body might feel like it’s moving faster than your mind. Remember, this is simply because your body is not an efficient fat burner yet; it won’t last forever! And luckily, there are keto flu remedies that can help.

    Quick Keto Flu Remedies

    You have a few options to help you manage, but I’m going to start with the simplest of the keto flu remedies. And that is to wait it out. Be patient, and let your bout of keto flu run its course. This option works best for brain fog and lack of energy, where you’re not really experiencing physical symptoms.

    If that doesn’t work for you, then you can support your body with MCTs. MCTs are medium-chain triglycerides. MCTs are metabolized completely differently than the long-chain triglycerides that make up fat in your diet. They are digested and metabolized much faster and provide quick fat for energy. You can find MCTs naturally in coconut oil. You can also use specific MCT oils or supplements.

    Finally, exogenous ketones can offer a quick source of fuel during the keto flu. This will help with the brain fog, sluggishness, and lack of energy. Exogenous ketones can also provide therapeutic relief and athletic support. However, they CAN NOT make you skinny. I repeat, exogenous ketones will not make you skinny. 

    The Exogenous Ketones Lie

    Ketones are not the driving force behind weight loss; a calorie deficit is still required to lose body fat. Exogenous ketone supplements are not magic, and they won’t allow you to eat whatever you want and still be in ketosis. You’re not going to lose body fat just from taking the supplement.

    There has been a major influx of people selling exogenous ketones with a lot of false promises. It’s important to remember that shortcuts don’t exist when it comes to dieting. I usually tell people that exogenous ketones are just expensive pee. Ketones spill out into your urine if your body has no need to burn them; your body also produces its own ketones if you’re restricting carbs. However, they can be of assistance as one of the keto flu remedies during early carb restriction.

    Keto Flu Remedies for Electrolyte Imbalance

    It can be hard to differentiate some of the keto flu symptoms from the real flu. Lightheadedness, dizziness, nausea, shakiness, diarrhea, cramps, and feeling blue are all real symptoms of keto flu! Instead of being virus-related, these symptoms are most likely to occur when there is an electrolyte imbalance. Luckily, there are specific keto flu remedies that focus on electrolytes.

    Sodium

    The electrolyte imbalance is frequently related to our sodium and potassium levels. Instead of avoiding sodium or limiting how much salt you consume, it is important to maintain your salt intake on keto! 

    Keto-friendly beverages that help get salt in your diet:

    • Broth
    • Stocks
    • Salty brines
    • Pickle juice
    • Sole water
    • LMNT supplement mix
    • Sugar-free electrolyte drinks (Gatorade, Powerade)

    Potassium

    Don’t stop at ensuring your sodium levels are in line! It’s also important to maintain sufficient potassium levels. Depleted potassium causes cramps, muscle weakness, irregular heartbeat, and constipation. Most people will be able to get enough potassium from food.

    Keto-friendly foods that are high in potassium:

    • Avocados
    • Leafy greens
    • Fish
    • Meat
    • Nuts
    • Mushrooms

    If you are considering a potassium supplement, it is important to talk to your doctor! While high potassium is fine in most diets, there are some medical conditions that do not tolerate it. Your medical provider will help you determine if potassium supplements are safe for you.

    Magnesium

    Finally, magnesium is helpful in terms of balancing your electrolytes. Low magnesium can cause headaches, migraines, constipation, anxiety, irritability, depression, mood disorders, PMS, fatigue, and difficulty sleeping. Magnesium helps support energy production and various cellular processes. However, in this case, it is very important for helping your body make use of the potassium you consume.

    Foods that contain magnesium:

    • Leafy greens
    • Seaweed
    • Nuts
    • Seeds
    • Avocado
    • Fatty fish
    • Tofu
    • Coffee
    • Dairy
    • Dark chocolate

    There aren’t many keto-friendly foods that are high in magnesium. Therefore, it is common for people following keto to use magnesium supplements. For supplements, be sure to choose one with good bioavailability, such as magnesium glycinate or magnesium citrate.

    Sodium & Potassium Balance

    The typical Western diet frequently includes high sodium and low potassium foods that can cause excess sodium retention. 

    When we shift into ketosis, our insulin drops, and our kidneys release sodium; we also dump buckets of water as our glycogen is depleted. The quick-release of sodium triggers a release of potassium to balance it out. This, combined with extra water being shed, flushes out water-soluble vitamins and minerals much faster than what our bodies are typically used to.

    Luckily, the aforementioned keto flu remedies can also help maintain the balance of sodium and potassium throughout your diet.

    Further Resources

    The Easiest Way to Start Keto [E01]
    Keto: A Woman’s Guide & Cookbook
    Keto Flu and Electrolyte Imbalance

    Timestamp

    Intro
    0:03 - Easy Keto with Tasha
    0:42 - Keto: A Woman’s Guide & Cookbook
    1:56 - Keto Flu & What To Do
    2:25 - Symptoms of The Keto Flu
    3:10 - Keto Flu & Fat-Adaptation
    5:58 - Brain Fog During the Keto Flu
    7:17 - Quick Keto Flu Remedies
    8:55 - The Exogenous Ketones Lie
    10:51 - Keto Flu Remedies for Electrolyte Imbalance
    11:20 - Sodium & Potassium Balance
    12:35 - Sodium
    13:40 - Potassium
    15:58 - Magnesium
    18:29 - Outro

    Subscribe & Review in iTunes

    Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. I’m going on an epic podcasting spree and if you’re not subscribed there’s a good chance you’ll miss out on the new episodes. Click here to subscribe in iTunes!

    Now if you’re feeling extra loving, I would be incredibly grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!

    Portion Control Made Easy: A Hands-on Approach [E13]

    January 22, 2020

    Portion Control Made Easy Podcast Cover

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    Hey there, Tasha here. Welcome back. Now, you guys know that last week my book Keto: A Woman's Guide and Cookbook was released. So it's out there in the universe finally helping people get started and fine tune their efforts for the female body. And of course, you know, because I haven't stopped talking about it, but I did want to ask just quickly for a minute of your time to head to Amazon and leave a review for me there. I read every single one I get. And it would be absolutely amazing to hear what your favorite part of the book is or what you're most excited to learn about. These reviews also help me to spread the word by cueing Amazon to include my book in the search results. Your reviews are hands down, the biggest and best support for the success of my book release. So as much as I hate to ask for favors, this small gesture has a huge, huge impact for me. So big thank you to everyone who takes a minute to leave a quick review. I really do appreciate it.

    Now, today, I want to talk about portion control, but this podcast is "easy Keto with Tasha," not "drive yourself mad working towards perfection with Tasha." So I'm going to focus on the easiest way to do portion control and measuring for Keto. No digital scales, although I do love them sometimes. No cups or spoons, no ridiculously expensive containers that you have to spend hours washing every week.

    Can you guess what it is? I will give you a couple hints. You carry them with you everywhere you go. This is what you used to write. But it's not a pen. One of these has five fingers and two of them have 10. Hashtag hand riddles. Yes. I'm talking about your hands and using them to portion your food out for Keto or otherwise. And I wanted to share this with you because I recently did a small group talk and I shared this tip for building easy Keto meals, using your hands as guides for portion control and measuring sizes. And people loved it. There was a great response. And when I see people have those light bulb moments like, "oh yeah, I get it, I can do this!" That's the kind of stuff that I really love to share. Because we can all have a tendency to overcomplicate things with technology or get inside our own heads and bang around all these ideas about doing things precisely and exact. And if you've been listening to the show for a while now, you know this about me, that I am a recovering perfectionist. I used to do a lot of laboratory work and I was trained to be exacting in that kind of way. But that kind of attention to detail doesn't really belong in the kitchen, especially *especially* if you're struggling with your eating habits or trying to make big changes and improvements. The last thing you want is to add even more obstacles or stressors or get caught up in that endless loop of perfection where it's never quite perfect.

    So you're never happy with it. Because it's food, it's fuel and it's fun and delicious. And if you're working towards improvement, you're moving in the right direction, regardless of if it's perfect or not. Because perfection doesn't really exist. So I gave my little talk in my training and I was really happy with the feedback. Someone said, "I'll definitely give this way of measuring a go. In the past, I found logging everything in my fitness pal so tedious that I end up losing interest after a few days." And I totally get that. That really lit me up. Really, really, truly made me happy because I also find tracking every little bite and morsel in my fitness pal to be exhausting. OK. It's just mentally exhausting for me and I am not much of a tracker. I gave it a try like a real legitimate try like multiple times throughout my life. I have tried this. But ultimately it's not really my style. It's just not for me. OK, so simplifying it and making this something more manageable, easier and a tool to use for where ever your nutrition journey takes you really made me happy. So I'm not a tracker. I'm a meal planner. I like to do the meal planning portion of things. I'm a planner through and through. And though I like to use apps for nutrition information and planning purposes.

    I don't love winging it and obsessing over everything I eat throughout the day. It's just not something that feels good. So it was not only nice to get the feedback that it was manageable and more approachable. It's just really nice to hear that other people prefer the low tech, more intuitive approach to Keto, OK? Especially when there's diet labels like "Lazy Keto," If you don't track or "dirty Keto," if you eat certain things. There's such a ridiculous holier than thou vibe to some of these popular terms for ways of eating Keto that I don't really support or believe in. I think they're very silly and we shouldn't label our food like that. So because there's nothing lazy about trying to improve your eating habits. Right. But that is another rant for another day. So first off, I'm going to tell you the easiest way to build a Keto meal. And it's really, really easy. So don't even bother taking notes. Just hear me out on this one. Pick a protein, layer in carbs, and add fat as needed. Three easy steps. Pick a protein, carb, and fat is needed. Now the protein can be fish, meat, eggs, tofu, saitan, whatever protein rich source that fits within your preferences. And I start with protein because it's the most important macro to prioritize in terms of including it in your diet for lean body mass support at every meal. Protein is the building block of your body and it should be the building block of your meals.

    All right. So it also helps keep you full. So if you're struggling with hunger, protein is a good thing for that. Now the carbs are your non-starchy veggies in this scenario, like leafy greens or other Keto, friendly vegetables. Like spinach, bok choy, collard greens, radishes and turnips are just a couple examples. And the fat is layered in as needed to align with your goals. Now, this can be your cooking oil, your dressing, your cream, if you do dairy. And of course, season as desired so it tastes extra delicious. That's the easiest way to build a Keto meal. So you're probably thinking, "OK, great, but how much?" And this is where the hands come in. Your protein portion is about the size of your palm and that will realistically give you about three to four ounces of a protein rich ingredient. Give or take. Right. The carbs, your non starchy veggies like the leafy greens, that's going to be about two hands cupped together. And that will give you a good veggie portion for fiber, which doesn't directly impact ketosis, micronutrients, phytonutrients and all the other good stuff that you get from vegetables. And your fat serving size will be your thumb, which works out to be right around a tablespoon. OK, so the volume of your thumb is roughly the volume of 1 to 2 tablespoons, give or take, and a teaspoon is more like a thumbnail area rather than the whole entire thumb.

    So pick your palm sized protein. Layer in two cupped hands of non starchy veggies. Add a thumb of your fat of choice and seasoned as desired. It is so simple and that is a beautifully balanced Keto meal. And it didn't take a lot of special tools or ingredients. It didn't even require a recipe. Right? Simple, simple stuff. So let's say you like chicken breast, broccoli raab, and olive oil. Throw it on a sheet pan with maybe some garlic, salt, pepper and red chili flakes and bake it. OK. Just a quick example. That's a Keto meal. Your chicken breasts would be the palm of your hand. The broccoli raab to cupped hands. Tossed in a thumb of olive oil in season to taste. So easy. Or maybe you love fish like me, and you can grab a salmon fillet the size of your palm, two cupped hands full of bok choy, and coat it with a thumb of coconut oil. Season it to taste with ginger and soy sauce or coconut aminos. Then pop it in the air fryer, put it in the oven, or fry it up in the skillet. You get the idea, right. Maybe you're a vegetarian and you can still use the simple formula as well. Okay, just pick your meatless protein, which could be animal-based, like eggs or cheese. Or something plant-based like black soy beans, tofu (the super firm kind is especially high in protein), or saitan.

    That's really high in protein as well. There's options. Okay, then just layer in your remaining carbs and fat as needed. Season for a unique flavor and you are done. Cooking a Keto meal really can be that simple. I love teaching this kind of stuff, you guys. I'm actually working on developing a meal planning course for Keto. It's a program for people who don't love the tracking approach. Basically for people like me and the hands as measuring tools are one of my favorite approaches for this kind of thing. And it's especially great for people who love the easy peasy and they don't want to fuss with the scales on stuff. They're just like, "That's not going to work for me long term." You know, changing your eating habits, doing all of this kind of stuff. It requires something that you're going to be able to stick to. So if you can find something that works for you in the long run, like something that you feel like you're going to do forever and you can do forever. That's what it's all about, OK. Plus, who doesn't love using their hands for stuff, right? The beauty of this approach is that your hands really are personalized measuring devices. Right? Think about your hands compared to your kids or your partner. Larger hands require larger portions, while smaller hands require smaller portion sizes. It's just a really fun, easy way to cook. So here's the lowdown on the other measurements you can use for your hand.

    And if you head over to my site Ketogasm dot com, you can actually pick up a free PDF of this for a cheat sheet to use as a reference in your own kitchen. So go to Ketogasm dot com and grab the show notes for episode 13 if you want to download this cheat sheet. One palm is about three to four ounces and you can use that for meat, fish. Poultry. Any high protein, protein rich ingredients. OK, a thumb is about one to two tablespoons and you're going to want to use that for concentrated fats or oils. A thumbnail is about one teaspoon and that's for concentrated fats and oils as well. A fist is about one cup and that's best used for soups, casseroles, any kind of weird, wonky measurements that you might use volume with. Think one cup; a fist is one cup. Vegetables and fruits can also be measured this way. One cupped hand is about a half cup and that's really perfect for using for nuts, seeds and dairy, while the two cupped hands like we talked about earlier is about one ounce. And that's perfect for low carb veggies and low sugar fruits. Again, there's a cheat sheet to download for this over at my website, if you're interested. Head over to Ketogasm dot com. And I have this specific link in the show notes. Now, I really hope you guys find this to be as helpful as I have. I'll see you next week.

    Thank you so much for tuning into this episode of the Ketogasm podcast. You are awesome. I really hope the show's added value to your Keto journey. Making big changes to your eating habits can be a little tricky, but if you're taking the time to listen and learn about Keto, you're well on your way. You got this. Be sure to visit Ketogasm dot com for the show notes with full transcripts, references and resources to help you out, including a totally free course called Hello Keto. It's helped over seventy five thousand people start Keto with confidence. I'll see you in the next episode. Bye!

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    Hello, everyone! Welcome to our newest episode of Easy Keto with Tasha. Because I am all about making peoples’ lives and diets easier, today’s focus is on how to manage your portion control in the easiest way possible!

    Keto: A Woman’s Guide & Cookbook

    As you know, my newest book, Keto: A Woman’s Guide & Cookbook was released last week. It is now officially out in the universe! Overall, this has been an absolutely incredible journey! As a quick reminder, if you’ve already snagged your copy, don’t forget to leave a review on Amazon. Nothing too crazy; you could mention your favorite part or how the book has helped your diet.

    Not only do I read every single one of these reviews (and I really do value ALL of your comments and feedback!), but they are also a major part in helping the book get more attention. I wouldn’t ask if it wasn’t important! Thank you to everyone who takes a minute to leave a quick review; I truly appreciate it!

    Portion Control Made Easy

    If there is one thing your diet does NOT need, it’s perfection. So, instead of focusing on perfection and adding more stress to your life, I hope to simplify it. And one of the quickest ways you can simplify your diet is through how you do your portion control.

    The Easiest Tool For Portion Control

    The key to easy portion control is not found on a digital scale. It’s not in overly specific storage containers either. There’s not a special set of cups or spoons that hold the secret to success. Surprisingly, the tool isn't something that can be bought at all!

    No. The tool that will create the easiest portion control possible is your own hands. You can use your own two hands to portion your food out both on keto and off!

    Overcomplicating Is Unnecessary

    We don’t always notice when we do it, but it is beyond easy to fall into the trap of overcomplication. As a recovering perfectionist, this was something I constantly battled. 

    But let my own struggle with trying to perfect everything be proof when I say this: strict attention to detail does NOT belong in the kitchen. This is especially true if you are someone who struggles with your eating habits or are trying to make changes and improvements. The last thing you need to be doing is adding more obstacles, more stressors, and more reasons to convince yourself that it’s not good enough.

    If you are working towards improvement, then you are moving in the right direction. It doesn’t matter if it’s “perfect” or not, you are already succeeding! Diet perfection doesn’t exist!

    If you’re struggling, then it’s time to take a step back. Reevaluate what you are doing, and take notice of the things that are working for you. If there are things about your diet that are causing you stress and exhausting you mentally, then it’s time to replace it. 

    Build A Keto Meal The Easy Way

    When I say the easy way, I mean it. There are three steps in total.

    First, pick a protein.
    Second, layer in carbs.
    Finally, add fat as needed.

    That’s it! Fill in each step, and you have an endless variety of keto meals!

    For your protein, you want to pick something that is rich in protein and that suits your needs. It could be fish, meat, eggs, tofu, seitan, or whatever you prefer. This is the first step because protein is the most important macro to prioritize in terms of including it in your diet for lean body mass support. Protein is the building block of your body and should be the building block of your meals as well.

    For the carbs, you want to aim for non-starchy vegetables. This includes keto-friendly vegetables, such as leafy greens, spinach, bok choy, radishes, collard greens, and turnips.

    Finally, fat is added in a way that aligns with your goals. The fat can be cooking oils, dressing, cream, or other sources that accentuate your dish. 

    Then, season to make your meal delicious, and you’ve just built a complete keto meal!

    Easy Portion Control for Keto

    Now that you know how to build a keto meal, the easy portion control comes into play. That’s right, time to break out your hands!

    Protein: Your protein portion should be close to the size of your palm. This will give you about 3-4 ounces of the protein-rich ingredient of your choice. 

    Carbs: Your carb portion should be about two hands cupped together. This will ensure you’re getting a good amount of vegetables for fiber.

    Fat: Your fat portion should be roughly the size of your thumb. This works out to be close to a tablespoon. For a smaller measurement, use your thumbnail area. This will equal about a teaspoon.

    To reiterate: pick a palm-sized protein. Layer in two cupped hands worth of non-starchy vegetables. Add in a thumb (or thumbnail) of the fat of your choice. Season the food so it tastes great! And your meal is done.

    Easy Keto Meal Examples

    By following the simple guide for building a keto meal, you have endless possibilities! To spark your creativity, I’ve included a few sample meals.

    • Chicken breast, broccoli raab, and olive oil. Mix with garlic, salt, pepper, and red chili flakes. Bake on a sheet pan until done.
    • Salmon fillet, bok choy, and coconut oil. Season to taste with ginger and coconut aminos/soy sauce. Cook in the air fryer, skillet, or oven.

    For vegetarians, you can just as easily pick your meatless protein. If you still consume animal-based products, or protein might be eggs or cheese. If you want something plant-based, you might opt for black soybeans, tofu (the more firm it is, the higher the protein), or seitan. Then, layer in your chosen carbs and fat, and you’re good to go! 

    Meal Planning

    Given how much I love teaching people how easy things like portion control can be, it’s only right that I let you know I’m currently in the process of creating a meal planning course for keto! It will be geared towards people who don’t do well with the tracking approach, much like myself. So if you were a fan of this easy portion control approach, I strongly suggest you keep your eyes peeled for future info on the course!

    Easy Portion Control Using Your Hands

    It is especially convenient to use your hands for quick and easy portion control. Plus, it is an incredibly personalized way to measure. Here are some other hand measurements you can use beyond creating a 3-step keto meal!

    • Palm (3-4 ounces): high protein ingredients
    • Thumb (1-2 tablespoons): concentrated fats or oils
    • Thumbnail (1 teaspoon): concentrated fats or oils
    • Fist (~1 cup): measurements that use volume, fruits, vegetables
    • Cupped hand (half cup): nuts, seeds, dairy
    • Two cupped hands (1 ounce): low carb veggies, low sugar fruits

    Don't forget to snap your free Helping Hands for Perfect Portions PDF. It's perfect for keeping in the kitchen so you don't forget your handy measurements!

    Further Resources

    Weight Loss vs Fat Loss: Are they the same? [E12]
    Keto: A Woman’s Guide & Cookbook
    Limiting Beliefs, Holding Yourself Back, & Self-Sabotage [E11]

    Timestamp

    0:00 - Keto: A Woman’s Guide & Cookbook
    1:09 - Portion Control Made Easy
    1:39 - The Easiest Tool For Portion Control
    2:33 - Overcomplicating Is Unnecessary
    5:47 - Build A Keto Meal The Easy Way
    7:14 - Easy Portion Control for Keto
    8:38 - Easy Keto Meal Examples
    10:02 - Meal Planning
    10:53 - Easy Portion Control Using Your Hands

    Subscribe & Review in iTunes

    Are you subscribed to my podcast? If you’re not, I want to encourage you to do that today. I don’t want you to miss an episode. I’m going on an epic podcasting spree and if you’re not subscribed there’s a good chance you’ll miss out on the new episodes. Click here to subscribe in iTunes!

    Now if you’re feeling extra loving, I would be incredibly grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!

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