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If you watched any of David Sinclair videos you probably noticed that he looks younger than he actually is. When I saw the video it made me think that this guy must be doing something that works for him. I did some research, and that brought me to his Joe Rogan podcast, where he explains exactly what he is doing to stay young. 

I would highly suggest that you go watch the video as he gives out a massive amount of valuable information. 

David Sincalir on Joe Rogan about Anti Aging

I will first give you an overview of all the things he does and then later try to explain how everything comes together

List of things David Sincalir consumes or does

  1. NMN 1g in the morning
  2. Resveratrol 0.5g in the morning
  3. Metformin 1g in the evening
  4. Intermittent fasting
  5. Exercise 
  6. Hot Sauna immediately followed by cold water

Key Takeaways:

Sirtuins are genes which protect all organisms from deterioration and disease. NMN and Resveratrol are molecules which essentially mimic the effects of the sirtuin genes.

NMN also boosts NAD levels (which sirtuins need to function)

NMN supplement

Nicotinamide mononucleotide is a nucleotide derived from ribose and nicotinamide. Like nicotinamide riboside, NMN is a derivative of niacin, and humans have enzymes that can use NMN to generate nicotinamide adenine dinucleotide.

Formula: C11H15N2O8P
Molar mass: 334.2192 g/mol

Resveratrol

Resveratrol is a stilbenoid, a type of natural phenol, and a phytoalexin produced by several plants in response to injury or, when the plant is under attack by pathogens such as bacteria or fungi. Sources of resveratrol in food include the skin of grapes, blueberries, raspberries, mulberries, and peanuts.

Molar mass: 228.25 g/mol
Formula: C14H12O3
Solubility in water: 0.03 g/L
Melting point: 261 to 263 °C (502 to 505 °F; 534 to 536 K)
Appearance: white powder with; slight yellow cast
Solubility in DMSO: 16 g/L

Metformin

Metformin, marketed under the trade name Glucophage among others, is the first-line medication for the treatment of type 2 diabetes, particularly in people who are overweight. It is also used in the treatment of polycystic ovary syndrome. It is not associated with weight gain. It is taken by mouth.

Molar mass: 129.1636 g/mol
Formula: C4H11N5
Excretion: Urine (90%)
Trade name: Glucophage, other
Bioavailability: 50–60%
Elimination half-life: 4–8.7 hours

How does Metformin work?

There are 3 pathways related to aging:

  • AMP-activated protein kinase (AMPK) – Metformin targets this pathway
  • Sirtuin pathways – NMN and Resveratrol help with this one
  • mTOR – this is a pathway in the body activated by protein/amino acids. The only way to effect this pathway without fasting or eating a lower protein diet, is through a drug called Rapamycin. David doesn’t take or recommend it – he says it’s too risky to do just yet

Intermittent fasting

Intermittent fasting is an umbrella term for various eating diet plans that cycle between a period of fasting and non-fasting over a defined period. Intermittent fasting is under preliminary research to assess if it can produce weight loss comparable to long-term calorie restriction.

The main idea is that you ideally skip a meal or two, therefore putting your body in a state of starvation which triggers different processes in the body, which are proved to have a broad variety of benefits, some of them include anti ageing benefits.

Regular exercise 

David recommends performing exercise regularly. He recommends running and doing resistance training. 

Hot Sauna immediately followed by cold water

David especially recommends exposing your body to temperature extremes which force your body to kick start protective mechanisms. He recommends doing a hot sauna immediately followed by cold water submersion.

Is Keto a good or bad diet for hypoglycemia?

But first of all what is hypoglycemia?

Hypoglycemia also called hypo is triggered when blood sugar levels fall under 4 mmol/L. Too much insulin or too little food can spark a hypo. In people with diabetes, the balance of insulin, food and physical activity sometimes isn’t right and blood glucose levels drop too low. That’s when you start feeling wobbly. But this is not limited only to people with diabetes. If your body is used to a high carbohydrate diet and you suddenly have a prolonged period of not eating anything or only not eating carbs (ketogenic diet) than you blood sugar levels can drop and you start feeling dizzy and not right.

Typical hypoglycemia symptoms

  • Fatigue
  • Feeling weak
  • Elevated fasting blood sugar
  • Sugar and carb cravings
  • Feeling hangry
  • Trouble concentrating
  • Shakiness
  • Dizziness
  • Sweating
  • Hunger
  • Irritability or moodiness
  • Anxiety or nervousness
  • Headache

Most of this symptoms are also identifiers for the so called keto flu.

Hypoglycemia on ketogenic diet

It is completely normal to become hypoglycemic when you are starting the keto diet. The effect can last from a couple of days to a few weeks. It really depends if you already were insulin resistant and your typical diet before you started the keto diet. The standard American diet, high in simple sugars and processed foods, is notorious for causing problems with blood sugar regulation. However if blood sugar drops to far it can become dangerous so consulting a doctor is always advised. If you already know that you become hypoglycemic even when you have lunch a little bit later than usual it is advisable to start slowly and take some additional steps to ease the transition phase.

Hypoglycemia and insulin resistance

Reactive hypoglycemia symptoms which can occur in the early stages of insulin resistance, is characterized by low blood sugar symptoms like fatigue, weakness, dizziness and a sensation of hunger. If you already have developed insulin resistance or are in early stages it is advisable to do certain activities to reverse insulin resistance to reduce the hypoglycemia symptoms during the initial days of doing keto. There are ways how to naturally reverse early stages of insulin resistance.

Some risk factors for developing insulin resistance include:

  • Family history of diabetes
  • Diet high in refined carbohydrates
  • Gestational diabetes
  • Apple shape (more weight around your middle)
  • Polycystic ovaries (PCOS)
  • Sedentary lifestyle
  • BMI greater than 29
  • Use of antidepressants (especially SSRIs)
  • Use of steroid medications

What can you do to reverse insulin resistance and reduce hypoglycemia before going on Keto diet

  • Lower your carbohydrate intake
  • Remove simple carbs and introduce more complex carbs
  • Start moving and exercising
  • Increase muscle mass
  • Intermittent fasting
  • Reduce stress
  • Stop smoking

What can I do to reduce hypoglycemia during Ketogenic diet

  • Stay hydrated
  • Eat a lot of low carb veggies to increase mineral intake
  • Make sure you eat enough fat
  • Supplement with MCT oil
  • Supplement with electrolytes

Look at this from the bright side, the longer you continue with the given diet, more adapted becomes your body and everything will become much easier. You have to understand that while the symptoms can vary from person to person, most people feel similar symptoms when starting with the ketogenic diet.

In general I think it is a good way to start the ketogenic diet with a 2 week period of intermittent fasting, followed by a 24h fast and then transitioning into full keto diet. You can read more about how to jump start and speed up your process of getting into ketosis.

Should I eat some sugar if my symptoms don’t go away?

So a natural response to low blood sugar would be, eat some sugar, but the thing is that our body is a complex machine and things are a little bit more complicated.

Let’s start with insulin

When you eat carbs, glucose is released into your bloodstream, and as a result your body releases insulin to bring down blood sugar levels. Now if you have any type of insulin resistance your body will secrete a large amount of insulin and you blood sugar levels will plummet to much.

So how can we escape this vicious cycle?

It turns out that insulin has a counterpart hormone called glucagon, and glucagon is triggered by high protein foods. So what it does is that it mobilizes and releases stored sugar from your liver and even from the muscles. You have this thing called glycogen; that’s stored sugar. Glucagon releases your stored glycogen to keep the sugars constant. So if you want to increase your blood sugar levels have a high protein snack, which will release glucagon which in effect will lower insulin and your blood sugar levels will increase.

I hope this article provided the information your were looking for.

 

Choosing The Most Suitable Vegan Meal Replacement Shakes

Fitness and diet supplements in the form of shakes have been quite popular for many years now. However, meal replacement shakes are a relatively new phenomenon that are widely misunderstood.

Many people think that they are no different to protein shakes that are commonly used in the fitness industry. In reality though, they are a lot more than that. And if you were to use a basic protein shake to replace a meal, then you could be doing more harm than good.

Meal replacement shakes (MRS) must offer all round, calorie controlled nutritional meal in the form of one single drink.

Most MRS come in convenient powdered form which can be mixed with water or milk. Some even come ready made so they can be thrown straight into your bag and are ready whenever you are.

When it comes to meal replacements, it is important that they provide all the essential nutrients that a well-balanced and healthy diet would provide. Essentially, they have to deliver:

  • Carbs
  • Protein
  • Healthy fats
  • Vitamins
  • Minerals
  • Fiber

MRS have been shown to be successful in reducing weight, especially as a tool to kick start your diet with easy to digest and nutrition packed meals. But it is important to remember that meal replacement shakes should be used as a short term tool as are not a substitute for a overall poor diet.

If you follow a strict vegan diet, then making sure you get all these nutrients in high quality form from plant based ingredients will be a top priority. To help you find the best quality products that will make your health, diet and fitness plans become reality, we have done some research into the most popular vegan meal replacement shakes.

The results are below, and you will definitely find a great option for your personal needs.

Our Top 5 Vegan Meal Replacement Recommendations

1 – Garden Of Life Organic Meal Replacement

If organic certification and high-quality ingredients is an absolute priority, then Garden of Life is your go to product. Yes, it’s not the cheapest replacement smoothie available, but quality does come at a price.

One of the main nutrients your body will need during a fitness diet is protein. With each serving containing 28 grams of very easy to digest plant proteins, you should have your daily needs satisfied. Even when you’re in training.

One problem with meal replacements is that you can still crave food. And when you give in to your cravings then you can quickly overload on nutrients and your diet plan can be ruined.

To help reduce those cravings to a minimum, this product contains ashwagandha and 36% of your daily fiber needs. This will sufficiently suppress hunger for several hours until it’s time for your next meal or snack.

You will also be able to choose from 4 different flavors including original, coffee, vanilla and chocolate. Once you realize how well this shake works it’s a good idea to stock up on a few different tastes to provide a bit of diversity in your day.

The only real downside is that it can take a couple of days to get used to the slightly grainy and chalky texture. However, using a blender can make it a lot smoother and more appetizing.

Pros:

  • 28 grams of plant protein per serving
  • Organic Ashwagandha added to help reduce food cravings
  • Each serving provides 36% of daily fiber needs
  • Available in 4 flavors: Vanilla, Chocolate, Coffee, Original
  • Certified gluten free and 100% organic

Cons:

  • Slight grainy texture takes getting used to
  • Coffee flavor can be very strong

Click for price

2 – Vega Essentials Nutritional Shake

Vega Essentials is another leading brand in the food supplements market targeting vegans. They are known for their very high quality products and pay very close attention to ensuring a full certified organic product.

This particular shake comes with everything you could wish for. First of all it contains 20 grams of plant based protein. The main source used is pea and hemp protein as well as flaxseed which makes it very easy to digest at the same time.

To give you the full benefit of a balanced meal substitution it also contains plenty of dried leafy greens, veg and fruit. The result is a significant boost in your daily mineral, Omega 3 and vitamin intake. Ideal for a first thing in the morning shake.

With 3 flavors to choose from you can provide a bit ore diversity to your taste buds, especially if you plan taking this for longer periods of time. This will help you stick to a diet much more easily.

The main downsides to this option are that the flavorings can be a bit on the sweet side, but a bit of almond milk can help with that. Also, you might want to consider using a blender to fully dissolve it to avoid gritty textures.

Pros:

  • 20 grams of plant protein per serving
  • Contains dried veg and leafy greens
  • 25% of your daily mineral, Omega 3 and vitamin requirements
  • 3 flavors to choose from: Chocolate, Mocha, Vanilla
  • 100% organic and gluten free certified by vegan.org

Cons:

  • Flavoring can be a bit sweet tasting
  • Can be a bit difficult to dissolve

Click for price

3 – LyfeFuel Vegan Protein Powder

As a vegan you have probably come across the LyfeFuel brand with some of their other supplements on offer. This protein powder is one of their best sellers and will work extremely well as a replacement for meals.

It contains 18 grams of protein per serving which is certified to be vegan and organic. This does increase the price a bit compared to other options. And it’s not available in larger bulk packs to save money either.

But you do get an excellent product as it will significantly boost your intake of probiotics and antioxidants. These will promote a more efficient digestion and help to detox your body at the same time.

Unlike many other powder based shakes, this one is very easy to dissolve and doesn’t have the gritty or very chalky texture. Blending it will not be necessary.

With less than 2 grams of natural plant and fruit sugar it keeps the overall calorie levels down a lot, making it ideal for a weight loss or even diabetic diet. Taken first thing in the morning it will also set you up for the day with almost 50% of your daily vitamin needs including the all-important B12.

Pros:

  • 18 grams of plant protein in each serving
  • Excellent option for probiotic and antioxidant intake
  • Very smooth non gritty texture makes it much more appealing
  • Less than 2 grams of natural plant sugar
  • Up to 50% of daily Vitamin requirements
  • Plenty of dried organic greens

Cons:

  • Price per serving is a bit on the high side
  • Not available in larger packs

Click for price

4 – Garden of Life Organic Raw Plant Based Protein Powder, Vanilla Chai

The second product recommendation by Garden of Life is this Vanilla Chai options. The chai seeds are an excellent choice if you want to boost your overall digestive efficiency.

With 20 grams of organic plant protein and a mix of 40 different greens you really get a significant nutritional boost. The proteins are also chosen specifically to be easily digestible to help you get that boost first thing in the morning or post workout.

You also get the benefit of 6 grams of fiber which goes a long way towards filling you up to avoid those hunger pains and cravings for snacks. This really helps to keep your diet on track.

The shake will also provide more than 20 minerals and vitamins that especially in the morning can boost your system after the overnight fast. You will still need to top up with vitamins throughout the day, but it makes a huge difference to your health to get this boost at the start of your day.

The main downside is the taste. Even as Vanilla Chai it is a bit bland and grainy.

Pros:

  • 20 grams of organic plant protein along with over 40 greens
  • Excellent for workout and training recovery
  • Packed with probiotics and enzymes for easy digestion
  • Contains more than 20 minerals and vitamins
  • 6 grams of fiber helps give you that full feeling for hours

Cons:

  • Vanilla chai taste is not very strong
  • Quite grainy even when blended

Click for price

5 – Orgain Plant Based Organic Nutrition Shake

This Orgain nutrition shake is our final recommendation and comes with the USDA seal of approval for being certified organic and vegan. For most people on a plant based diet this is a very important factor to consider.

With 16 grams of protein per serving this will help you get that boost after a workout or to start your day. It will make exercise recovery a lot more effective. And the added dried vegetables and fruit help to provide that overall balanced meal.

It’s not in powdered form, but rather comes pre-mixed in small bottles. When you’re on the go this is an ideal solution, even if at a higher price. It also means that it’s very smooth and perfectly blended.

Each box comes with a selection of flavors, however, the vanilla one is probably a bit on the bland side leaving a bit of a chalky after taste.

Pros:

  • 16 grams of organic and vegan protein
  • Contains dried extract of 10 vegetables and fruits
  • USDA certified as organic and vegan
  • Ready to drink and very smooth texture
  • 21 vitamins and minerals included

Cons:

  • Vanilla flavor is quite bland
  • Costly option in the long run

Click for price

Conclusion

All of the above options are great choices for vegans looking for a meal replacement as part of their diet. This is one way how many people choose to shed a few pounds. It’s an ideal way to make sure you get that perfect balance with all the nutritional needs. If you’re looking for a morning shake to start the day or an afternoon snack, just choose the option most suitable for your diet plan.

All in all I think this review gives some solid information and makes and makes it easier for anyone looking to try a vegan meal replacement powder.

Mental clarity is one of the benefits of being in ketosis so why are people talking about brain fog on a Keto diet. When your body starts producing ketones in sufficient amount your brain starts functioning better, it’s like kicking it in higher gear.

There are several possible reasons for brain fog also called mental fatigue. One of them is also insulin resistance. As you can see they are not all related to your diet. We will be discussing brain fog caused by low levels of glucose in your blood.

Your brain functions on two different fuel types. The first one is glucose and the second one are ketones. If you have hypoglycemia or you haven’t eaten enough carbohydrates for a while you glucose levels drop in your body.

When this happens, your brain is running out of fuel and kicks in a fuel saving mode. Unless your replenish your glucose or your body starts producing ketones in satisfactory amount your brain will feel the lack of energy and most people will suffer from some type of brain fatigue. Some people also experience some sort of keto flu.

As ketones are a better and more stable type of fuel for your brain many people experience and improvement of mental clarity and performance when they are fully keto adapted. To clarify being in ketosis and being fully keto adapted is not the same thing. Being in ketosis means that your body increased production of ketones, being fully keto adapted brings also some other changes in your body that support this type of regime.

It takes about one month to become fully keto adapted while getting into ketosis could be done in as little as 24 hours.

The effects of brain fog disappear somewhere in between when you enter ketosis and when you become fully keto adapted. For some people it can be even faster as everyone reacts differently.

Even if your body increases production of ketones while it enters the state of ketosis it is usually still not enough to support the needs of your brain 100%, so you still experience some effects of brain fog.

Look at it as a sort of a roller coaster. When you remove carbs from your diet, your brain still depends on glucose, this is the downhill part of a roller coaster. When you reach the bottom your body has used all of glucose reserves and starts to produce ketones. This is the uphill part of the roller coaster ride. Your production of ketones is going up and levels are increasing every day and every day you feel better. However until you reach the top you will not have that mental clarity and you will still have some brain fatigue.

If you are experiencing that your brain fog is not going anywhere, or your symptoms are more severe you might have some other issues and you should consult with a medical professional.

Maybe you are low on electrolytes or have some other type of mineral deficiency. What you need to do in a situation like this is to get examined by a doctor, you don’t want to risk anything.

If the doctor says everything is ok you can continue but this time you need to take care of your nutrition. It is not just calories in and calories out, it’s all about quality and by quality I mean nutrients that your body needs to work properly.

Even if you don’t have severe issues it will help and speed up your transition into ketosis if you have a well balanced diet. I personally believe that eating healthy is fundamental to a healthy life and definately to enter ketosis faster.

Mindfulness Law of attraction
Cognitive effects of ketosis

What Are the Cognitive Effects of Ketosis?

Even dough no prospective studies of developmental or behavioral outcomes have been performed so far, anecdotal evidence and parental report measures have indicated that children treated with the ketogenic diet  show increased alertness and better cognitive functioning, as well as improved behaviour. You car read more about it here.

How to get rid of Brain fog

From a scientific perspective brain fog is caused by depressed GABA and elevated ammonia. It is not uncommon and it happens to most of us during our life. It feels like there is a layer between you and the world and everything seem a little slower. Your performance is not optimal and you don’t feel energetic.

Ketosis increases brain glutamine syntheses, and brain glutamine syntheses reduces extra ammonia.

Ketosis also increases production of GABA. GABA is a neurotransmitter that acts as a counterbalance to glutamate. Our brain needs both but too much glutamate can cause neuronal degeneration.

Increased euphoria

Ketones can induce feelings of euphoria in some people. The opposite reaction to a state of euphoria is depression which is a known factor to decrease mental performance but on the other hand to much of euphoria can have the same effect.

There are also different types of supplements that you can take to alleviate brain fog symptoms. They can either speed up the process of getting over the symptoms or even make them go away completely.

Studies about effects of ketosis

Type 1 diabetics who experience reduced cognitive function because of low blood sugar see those deficits erased by increasing BHB through dietary medium chain triglycerides (the same fats found in coconut oil). You can find the study here.

In memory impaired adults, some with Alzheimer’s, BHB improved cognition. Scores improved in (rough) parallel with rising ketones. You can find the study here.

A very low-carb diet improved memory in older adults. Again, ketones tracked with improvements. You can find the study here.

A ketone-elevating agent (purified medium chain triglycerides) improved cognition in patients with mild to moderate Alzheimer’s. You can find the study here.

State of mild ketosis

Even a state of mild ketosis can bring some great benefits and it is much easier to get into it than you think. If you had an early dinner or dinner without any carbs your body will already be in a state of mild ketosis when you wake up in the morning.

What I like to do is that I eat only eggs for breakfast and induce a mild ketosis this way. Some people skip breakfast, but I am addicted to my coffee and I don’t like to drink it on an empty stomach as I had some issues because of it.

You can even get in state of ketosis in one day. This is however a more extreme approach.

Keto meal for ketosis

Best ways to induce mild ketosis

A short fast: Taking a short fast has so many benefits and ketosis is just one of them. A fast can be anything from 12 to 48 hours. You can do longer even fasts but after a few days if not earlier you will definately be in full state of ketosis.

No carb dinner or skip it completely: As already mentioned if you don’t overeat on carbs in the evening you will wake up in mild ketosis already. Now if you eat zero carbs or even skip dinner entirely this will work even better. One other option is also if you move your dinner to an earlier time frame, I however prefer to either skip it or maybe just have a salad with some eggs.

Eat MCT’s: MCT oils are known to increase the creation of ketones. You can either buy a MCT oil which is almost 100% MCT or you can start adding the good old coconut oil to your diet as about 55-60% of the fats in coconut oil are MCT oils and even the MCT oil that you can buy is derived from coconut oil.

Is ketosis dangerous?

There are many myths about keto and ketosis and people get afraid that it is not healthy or that it is unnatural. Some people think that carbs are essential for health, some that they will get a heart attack others again are worried about their physical performance. The topic is so broad that I  wrote an extensive article where I bust 12 common myths about ketosis.

To wrap it up

As I write only about things I tried myself and can personally testify that whenever I am in state of ketosis is generally feel more energetic and have better mental clarity. I also think that I have a problem with digesting carbs as I get really tired immediately after eating them which I fight with eating digestive enzymes that help me a lot.

I can eat loads of fat and will not feel any problems, but as soon as I eat a lot of carbs it makes me sleepy. It might be that just this fact gives me all the additional energy but I definitely feel better on low carbs, once I am over the initial accommodation period that is.

I firmly believe that people have different adaptations towards digesting different types of foods. Some people cannot eat fat, some people like myself are having difficulties digesting carbs, and some have problems with high fibre foods. There was even a study that proved that insulin responded differently to same types and amounts of food in different people. Some people had a higher insulin response from eating a piece of bread as compared to others eating two scoops of ice cream. This just shows us that we must find what fits best to us. You have to be in tune with yourself and listen to your body.

So why not give it a go and see if ketogenic diet is for you. You can only benefit even if it turns out it is not for you.

Are you craving for sugary foods but are compelled to avoid them because of your diet? Feeling dizzy and weakened along with flu-like symptoms? If your answer is yes and you can recognize above symptoms, then you are likely to fall under “Keto flu”also known as “Carb flu” as it is triggered by excluding carbohydrates from your body.
Keto Flu is a natural reaction your body undergoes when you are switching from burning sugar (glucose) as energy to burning fat instead. People, who have experience Keto flu say that symptoms can actually feel similar to withdrawing from an addictive substance.

WHAT IS KETO FLU also known as carb flu?

Keto flu is a condition with flu-like signs and symptoms, which are developed due to an unexpected change in your body’s primary source of energy. If you are used to taking carb-rich meals, then your body may have become adapted to depending on carbs as the sole source of energy. Hence, a sudden withdrawal of this prime energy supply causes your body to suffer from flu-like symptoms and other associated disorders such as: feeling drowsy, achy, nauseous, dizzy and irritable, Sugar cravings, Brain fog, Poor focus and concentration, Stomach pains.

If you could find yourself in above symptoms, please do not worry, these symptoms are your body’s natural reaction to removing carbs from your diet and we promise you these symptoms will fade away in couple of days. Don’t give up, stick to the diet and soon you will be reaping what you have sow – the energizing fat burning rewards that comes with ketosis.

Facts about Ketosis flu

Like any other disease, keto flu is developed due to a numerous changes happening in the body. When you start with a ketogenic diet your body experiences several ‘new’ conditions that affect the overall metabolic activities. At first, it needs adjustment with the withdrawal of carbs. Then, it begins to readjust itself for using ketones as the sole energy source. Gradually, the overall body reactions get adapted to exploiting ketones, making you feel good.
Hence, it is because of these changes that you experience keto flu symptoms. The causative agent for keto flu is therefore not any virus or a pathogen, rather an alteration in your routine diet. The moment you eliminate carbs from your regular diet, you trigger the onset of these immune reactions.

You can read more about Keto myths in this article.

Phase #1: Withdrawing Carbohydrates

The onset of keto flu after withdrawing carbs makes people perceive about carb intake as an addiction. This speculation is also proved by various studies as well. According to research, sugar or carbs stimulate the same areas of the brain which are activated by cocaine. Moreover, the carbs also trigger the release of ‘dopamine’ hormone that creates a sensation of wellness and relaxation. That is how we feel good when we take carbs, and our bodies gradually become reliant on carbs for energy.

When we suddenly stop taking carbs, the dopamine level in our body decreases, causing us to crave for taking sugars. Of course, we have no voluntary control to suppress this craving. Hence, we become irritated, experiencing mood swings when this desire for sugars is not satisfied. (This mood swing can also be correlated to hormonal imbalance.)The apparent signs are similar to those of an addict, thus proving it right to consider carbohydrates as an addiction.

Phase #2: Adjustment With Ketones

After you stop taking carbs, your body attempts to get itself adjusted towards some alternate source of energy, preferably fats. Although fats provide more energy as compared to carbs, they require more effort to be broken down in the utilizable form. That’s why the carbs get quickly exhausted to fuel up various metabolic reactions. But as soon as they are drained, our body shifts towards the fats to get energy from ketones. This phase of achieving adaptability may manifest some diseased symptoms, such as a headache and fatigue, due to excessive production of fat-degrading enzymes. The overall period may last for 2 to 5 days, after which your body becomes accustomed to exploiting ketones.

Phase #3: Entering Ketosis

It is the stage when you are relieved from the keto flu symptoms. Once you are adjusted to utilizing ketones instead of carbs, you enter ‘ketosis’. Your body now produces sufficient fat-degrading enzymes to break down all the fat reserves, and derive energy from ketones. You feel entirely comfortable with your ketogenic diet without craving for carbs anymore.

SIGNS AND SYMPTOMS OF KETO FLU

The symptoms of carb flu usually resemble those of regular flu. Hence, sometimes, you may be unsure whether you are actually suffering from ketosis flu or not. The signs may also accompany some other conditions that hint towards the onset of carb flu. A sudden shift of your food regime from carb-rich meals to a low-carb diet can trigger one or more of these symptoms:

  • Craving for sugar
  • Brain fog
  • Vertigo
  • Fatigue
  • Lack of concentration
  • Nausea
  • Insomnia
  • Irritability
  • Stomach disorders

Usually people correlate these symptoms with the intake of ketogenic foods (hence naming it ‘keto flu’). However, this is not the case. The onset of carb flu symptoms is a depiction of the ‘withdrawal phase’ by your body. It shows how much reliant you were on the carbs to get energy.

DURATION OF CARB FLU

Well, it is difficult to predict a firm timeframe for this disease as it differs from one person to another. It all depends on how quickly your body gets adapted to exploiting ketones instead of carbs as fuel. However,in case of most people, the symptoms usually are more intense during the first week of withdrawing carbohydrates from the diet. For some others, the symptoms may become worse in the second week, whereas for a few patients, the disease may last for about 3-5 weeks also.

Nevertheless, don’t be depressed if you have just begun a ketogenic regime since keto flu does not necessarily affect every person withdrawing carbs. In case it does, the symptoms don’t last for long.
Of course, you can further shorten the duration of this disease using some quick remedies.

QUICK WAYS TO TREAT CARB FLU

Unlike the common flu which is caused by viruses, keto flu is not developed due to any pathogens. Hence, you do not need any particular medications to treat it. In worst conditions, you may try some medicines for symptomatic treatment.Nevertheless, it is better if you avoid taking medicines, as it will only expose your body unnecessarilytowards chemicals. Keto flu is a temporary disease developed due to a modification in your body’s prime energy source. Once you are attunedto using ketones, the symptoms will eventually disappear.
Still, if you find it difficult to withstand carb flu, then you can try some quick natural remedies to alleviate the symptoms.

1. Take Fatty Diets

You can easily fight with carb flu by this simple remedy. We know that fats turn out to be a moreenergy-rich source for the body as compared to the complex carbohydrates. So, instead of taking carbs right away, you can gain moreenergythrough a fat-rich diet.

Try including the good fats in your diet, like natural oils (olive oil, coconut oil, tallow, ghee, lard, etc.). You can also take MCT oil as an instant source of energy for your brain since it lifts up the blood ketone level. As your body is already adjusted to using fats, it will quickly metabolize all the incoming fatty diet to produce ketones.

2. Don’t Go Down On Your Calories

When people tend to begin ketosis, they think that cutting down on carbs can serve the purpose adequately. Some people move towards a low carb food regime, whereas the others tend to just cut down the high carbs from their diet, without adding alternative meals in their diet plan. Another group of people stays confused whether they can adopt low carb diet as they are habitual of eating sugary foods.
Remember, if your body doesn’t get enough calories, you are vulnerable to be attacked by keto flu. So, whether you decide to cut down those high carbs, or you prefer to entirely shift on a low carb diet, make sure that you get enough calories for the day.

3. Take More Healthy Carbs

Cutting down on high carbs at once will only make you dizzy. Though it may contribute to a weight loss, it won’t impart any useful effects on your health unless you start taking a ketogenic diet as an alternate. Hence, make sure that you are not giving up all your food at once. Otherwise, you will just feel lethargy, eventually getting irritated with those carb flu symptoms. So, eliminating your carbs gradually, while continuing with the healthy low carbs, will be a better option.

To find out more please read how to reverse insulin resistance naturally.

4. Include Salt-Rich Meals InYour Diet

While taking a low carb diet, you suffer from a decreased insulin level in your body, which leads to lowered sodium levels as well. Furthermore, you lose excess water too which further causes a loss of electrolytes. That is why you experience less bloating while on a low carb food.
Hence, the lack of sodium should necessarily be treated to prevent fatigue. It means you need to take more salt in your diet. Don’t worry about consuming unintentional excessive salts because, when you withdraw yourself from junk foods, you are already ingesting much lesser salts.

5. Keep Yourself Hydrated

Taking low carbs causes you to lose more water since the resultant lowered insulin level signals your kidneys to release more water. Hence, you are prone to becoming a victim of dehydration, which is itself a problem. You will eventually experience a headache, nausea, and fatigue as well. Therefore, drinking plenty of water is also a natural way to prevent yourself from dizziness.

6. Take Care Of Your Electrolyte Balance

Lowered salt and water levels due to low carbs will also affect the electrolytic balance of your body, eventually losing the sodium, potassium, magnesium, and other essential minerals. Moreover, when you lose excess water, you tend to drink more.In turn, you excrete more water which also takes the electrolytes with it, creating a deficiency. Hence, to cure the electrolyte imbalance, make sure to take balanced diet and additional nutritional supplements along with that low-carb diet.

7. Indulge Yourself in Workouts

You may feel too lethargic to read this point regarding workouts. But, it is a fact that regular exercise helps boost your metabolic rate. It also makes your body’s energy requirements flexible, i.e., your body can adjust itself easily between the carbs and the fats to metabolize for gaining energy. People with a dynamic routine usually have only a few mild keto flu symptoms.As they have a more flexible metabolism,they can easily derive calories from the ketones when they quit carbs.

QUICKEST REMEDY TO CURE CARB FLU

Taking bouillon cubes solution is usually suggested as a remedy for treating carb flu. However, after a quick glimpse at the ingredients of these cubes, you might refrain from this medication. Of course, you won’t be ready to risk your diet for it! So, preparing your own broth is a wise idea.

For your convenience, here is an easy recipe for preparing the bone broth. Just keep the meat (chicken, lamb or beef) in a slow cooker with water for about a day. Once cooked, it will not only taste good but will also be a nutritional bonus. It supplies more fats, extra calories, electrolytes,and salt. Whereas, being a broth, it also provides a significant amount of water that is quickly absorbed by the body. Hence, this single remedy targets many of the curing tips mentioned above. (Isn’t it amazing?)

If you are too dizzy to make a broth yourself, then you may opt for buying an instant chicken broth or bone broth. These ready-made broths also supply enough nutrition without disturbing your diet.

How to speed everything up and get rid off Keto flu as fast as possible

The easiest and fastest way to beat your ketosis flu is to get into state of ketosis as fast as possible. There are multiple tricks how to do this, for example a 24 hour fast, supplement with MCT oil, high intensity excercising and many more. You can read more about it in our how to get into ketosis in one day article.

SUMMING UP

Although keto flu may be irritating, it usually has long-term benefits to a person. It not only helps in weight loss, particularly in the initial phase, but the affectees also experience boosted energy levels, less digestive issues, reduced bloating, and many other similar benefits.
Nevertheless, these benefits can only be experienced if you sustain your diet plan without going down on your calories. If you feel any weaknesses, it is better to introduce clean natural carbs to your diet (such as sweet potatoes, and some veggies and fruits).

The most prominent benefit of adapting ketosis is that it makes your metabolism more flexible. Even if you ditch your diet with carbs at any point, no worries! Just pick up where you left and continue a new regime. Since your body has already adjusted with utilizing fats, it can quickly switch back to ketones to fuel up reactions after a break with those high carbs. Hence, you are sure to earn the said benefits of ketosis soon.

Your Micro Guide to the Fasting Mimicking Diet

If you want to see the same results as fasting gives you but don’t like the general idea of fasting there is an option to get similar results without the actual fast and its’ called fasting mimicking diet.  In a time when convenience is crucial and time is always short, the Fast Mimicking Diet is fast becoming one of the most popular diets to emerge in recent years. As with intermittent fasting, this diet relies on low levels of triglyceride to nurture the loss of weight but at the same time, the overall process is entirely different. That is to say, there are no prolonged periods without food on the Fasting Mimicking Diet and it certainly does not require the same commitment as almost any other fasting method. In many ways, this is just as much a pattern as it is a diet and even the results speak for themselves.

With this in mind, let us take a closer look at the Fasting Mimicking Diet and why this incredibly convenient method is currently the subject of so much interest in the health industry:

What is Fasting and Why is it Important?

In case you might be asking yourself, fasting is simply the process in which a person avoids any intake of food for a defined period. In most instances, fasting is best known for religious purposes but in recent times, fasting is often the subject of interest for dieting.

For example, the juice fast is a diet during which no food is consumed and a person will drink only juice for a specified period. On the other hand, intermittent fasting is another popular method which involved no consumption at all for prolonged periods. In this sense, a person might choose to skip breakfast and eat two meals each day but then refrain from any kind of consumption for up to 16 hours.

With this in mind, we should understand the direct correlation between the fasting mimicking diet and traditional fasting. In this regard, both procedures involve a certain degree of restriction which is intended to deprive the body of substance and nutrients. However, the purpose for fasting in a diet is a stark contrast to that of a religious fast. After all, religious fasting is spiritual reasons while fasting in a diet is for health benefits only.

belly body diet

What is the Fasting Mimicking Diet?

Simply put, the Fasting Mimicking Diet uses traditional fasting to deprive the body of food in order to nurture specific health benefits. As opposed to other methods, the Fasting Mimicking Diet permits a small intake of food during the process and does not need to be employed every day of the week. That is to say, while intermittent fasting is a daily process, fasting mimicking takes place for only five days every week.

In the beginning, the diet allows for just over one thousand calories per day. However, this amount reduces over time and consists of a very specific balance between protein, fats, and carbohydrates which also changes accordingly. Here is a common breakdown of this balance for the first day of the diet:

  • 56% Fats
  • 34% Carbohydrates
  • 10% Protein

As already mentioned, this changes for the following four days as set out in the following example:

  • 47% Carbohydrates
  • 44% Fats
  • 9% Protein

As you might have guessed from the title, the objective of this diet is to imitate other fasting diets and more specifically, to produce the same results as intermittent fasting. At the same time, the content of this diet is just as important as the process and the right foods are essential to achieving any desired outcome. As a rule, the concentration of a fasting mimicking diet is most often low in protein and high in fats.

In short, the diet is intended to imitate other fasting diets and produce the very same results.

Health Benefits of a Fasting Mimicking Diet

When the Fast Mimicking Diet is in full swing, low levels of triglyceride make it easier for the body to burn fat. However, there are many more health benefits to this process which are arguably even more significant:

Cognitive Functionality – In recent studies, the Fast Mimicking Diet has demonstrated a significant improvement in motor learning. Although these studies were carried out on mice, they showed a distinct change in terms of cognitive performance which resulted in less stress and reduced age impairment.

Protect Against Disease – The Fast Mimicking Diet has characteristics which protect against autoimmune disease. Furthermore, this fasting method can potentially reduce the risk of cancer according to recent studies in which it was discovered that the Fast Mimicking Diet could protect mice from cancer.

Reduced Inflammation – The effects of the Fast Mimicking Diet are proven to protect nerve fibers which link to the spine and brain in a human body. For this reason, this diet is said to reduce the risk of inflammation which has a direct impact on the immune system.

Lower Cholesterol – Due to the organic nature of the food in a Fast Mimicking Diet, there are plenty of healthy fats involved. Needless to say, this results in lower cholesterol which can greatly improve the immune system. Similarly, the Fast Mimicking Diet is believed to reduce blood pressure and protect the body from other serious risks such as heart disease.

Detoxification – It has similar effects as fasting and so provides a great variety detox benefits. It triggers bodies own detoxification process through the process of Autophagy. Autophagy is a normal physiological process in the body that deals with destruction of cells in the body. It maintains homeostasis or normal functioning by protein degradation and turnover of the destroyed cell organelles for new cell formation.

How to Apply the Fasting Mimicking Diet

Recent studies indicate that for the best results, the fasting mimicking diet should be practiced across five days on at least two occasions every year. That being said, further research suggests there are some excellent health benefits to using this strategy once every month for the calendar year. Either way, there is more flexibility in this particular fasting diet than almost any other.

Fasting mimicking diet weight-loss-health

Getting Prepared for a Diet

Although your intentions and motivations may be good, external influences can mean that sticking to a diet can be quite a challenge. For this reason, the best way to approach potential obstacles is to remove them and this can be anything from discarding any junk food in the house to telling friends that you are unavailable for dinner dates until further notice. Furthermore, sleep and exercise are important so drawing up a schedule or itinerary is a great way to prepare for a successful diet.

Measuring Calories

Needless to say, you should have a predetermined plan for food and meal times with the number of calories measured in every instance. As already mentioned, you are permitted up to 1,090 calories on the first day and this should be reduced by 10 – 15% for the following four days.

Choosing the Right Foods

As you may know, meats and animal-based products are high in protein which is largely unsuitable for a fasting mimicking diet. Conversely, plant-based products are much more suitable and in a time when organic food is so popular, this should not be an issue. From fruits and vegetables to soup, nuts and crackers; decided on a varied wish list and try to choose foods which are easy to digest is always key. That being said, many of these foods are also packaged which removes any need to measure the calories.

What to Drink on this Diet

Naturally, you will still need to drink throughout this process and water is always the best staple. At the same time, tea and coffee are also permitted although the same cannot be said about milk, sugar or any sort of cream. Moreover, this should also be kept to a minimum and preferably, one cup per day.

Using Supplements

Liver tablets and greens powder are increasingly common for people wanting to reach the perfect state during the diet. As you may know, these supplements are rich in nutrients while amino acids (BCAA’s) rejuvenate the tissue and electrolytes replenish the level of salt in the body. Even though these supplements are not entirely necessary, they are still beneficial to the process.

Conclusion

As you can see, the Fast Mimicking Diet is incredibly convenient in comparison with every other method of fasting. More importantly, results are most often the same as the likes of Intermittent Fasting while the duration requires just a fraction of commitment from the individual. In this sense, when you consider the superior health benefits and the higher sense of satisfaction that can be achieved along the way, it would seem that the Fast Mimicking Diet is fast becoming the only diet in town.

Follow my blog with Bloglovin Keto diet is not a new concept, but it has gained popularity among the masses quite recently. The various benefits associated with ketogenic foods contribute significantly towards the increasing attraction of this diet regime. Nevertheless, just as with any other diet plan, keto diet is also facing severe criticism these days. There is a lot of negative information and myths about the ketogenic diet. These rumours are swirling on the internet, as well as by word of mouth. The main reason behind these stories is the lack of knowledge and experience among the masses regarding how to go on a keto diet.

It is a general perception that carbohydrates are necessary for any physical training to maintain your strength. However, it is purely a misconception and in this article we will explain the facts about the most common myths attributed to ketosis and ketogenic meals.

MYTH #1: CARBOHYDRATES ARE ESSENTIAL FOR MUSCLE DEVELOPMENT

The first misconception about carbohydrates is the emphasis on the necessity of carbs for muscle building. Well, it is a fact that carbs accelerate muscle growth. They trigger insulin production, which, in turn, causes the glycogen to restore within the muscles. That’s why you get quicker mass on a high carbs diet. However, you only require small amounts of glycogen for muscle build-up which you can also obtain from proteins. The process of gluconeogenesis explains it all. If you are on a ketogenic diet, but ensure adequate protein intake, you will not lose muscle mass.

Nevertheless, the ketogenic diet usually gives slower results with regards to muscular build-up. If you want an expedited muscle mass gain, you can also find plenty of other methods and diet plans that won’t disturb your keto diet.

MYTH #2: KETO DIET MAY CAUSE HEART DISEASES

It is indeed an old and widely believed myth that consuming fat-rich meals causes heart diseases. It was all believed owing to the growing incidences of atherosclerosis, where the patient suffers from coronary blockages due to fatty plaque formation in the blood vessels. However, if we compare the frequency of heart diseases today with that of about six or seven decades before, we will observe that the ratio has been increased dramatically despite using low-fats in our diets. Our ancestors used to have ‘high fats’ (according to what we perceive today to be the high fats), but the incidence of heart diseases was rare.

Some recent studies have shown that saturated fats are also essentially required by our body. For instance, a significant part of our brain comprises of saturated fats. Our lungs are also lined with a thin layer of fatty surfactants. If we entirely cut down high fats from our diet, then the functioning of these organs that substantially rely on fats will be affected.

Heart diseases are in fact caused by triglycerides, which are the BAD fats. An excessive use of carbs also results in the conversion of excess glycogen into these triglycerides. Hence, you are at a higher risk of coronary disorders when you consume high carbs.

MYTH #3:CUTTING DOWN CARBS AFFECTS THE OVERALL PERFORMANCE

The other myth, which usually disturbs the athletes and those persons who have a dynamic routine – is that the keto diet decreases your overall activity. Again, it is not correct. It has even been proved by research conducted on trained cyclists taking ketogenic diet for four weeks. The results drawn from the study showed that their bodies were adjusted to ketosis, barring glucose and glycogen for fats to be used as the prime source of energy.

In the initial phase of ketosis, when your body is not habitual of using fats as the energy source, you may feel a bit weak and dizzy. However, once you are adapted to utilizing fats, your body will start converting them into ketones to be exploited as energy reserves. Keto diet has also proven to give excellent results to those on extended cardio training, marathon runners and bikers as well.

The only instance where you can experience compromised performance is during an exercise since it requires vigorous actions. If you feel a little weak during your workout sessions, feel free to take a few carbs as an immediate and short-term energy resource. For instance, you can have around 25-50 gms of carbs 30 minutes prior your workout. As this is a short-term remedy, your keto diet balance won’t be affected.

MYTH #4: KETOSIS IS BAD FOR HEALTH

The other common mistake about ketosis is to confuse it with ‘ketoacidosis’. It should be understood that these two are entirely different conditions. Ketosis is a condition where your body burns out ketones to get energy instead of relying on glucose. As you eliminate carb-rich foods from your diet, the blood glucose levels remain lower. Whereas in ketoacidosis, the glucose level remains usual, and your body starts producing large aggregates of ketone bodies. This situation is undoubtedly a diseased condition because your body can no longer regulate these elevated blood ketone levels. Consequently, the blood pH turns acidic this, in turn, imparts adverse effects on all other metabolic activities. This situation occurs when you keep on taking high carbs and your body produces more ketones. This is most unlikely to happen when you are adapted to a ketogenic diet.

MYTH #5: YOU NEED AT LEAST ONE MONTH TO GET INTO KETOSIS

This is one thing that I am hearing all the time. You need to not eat any carbohydrates for at least one month before your body actually enters ketosis. This is not true. It can take up to one month to become fully keto addopted, but you can enter the state of ketosis in 24 hours.  The difference is that when your body is fully keto adapted it runs optimally on ketones and it has a big number of processes running that need some time before they kick in, but just an increase secretion of ketones can be achieved in one day. One way to speed up the state of ketosis is to add some MCT oil to your diet or even plain coconut oil can do the trick.

MYTH #6: YOU ONLY EXPERIENCE WATER LOSS INSTEAD OF ACTUAL WEIGHT LOSS WITH KETO DIET

We agree that the initial weight loss you experience after beginning a ketogenic diet is the water loss, the situation does not continue for long. After you get adapted to ketosis, this water loss will be stabilized since you are taking high salts as part of your diet. Once it is stable, you eventually start losing fats.

This is because you are not consuming any meals containing instant sugars.Hence your body is compelled to deplete the fat reserves stored within to get energy. As your body becomes keto-adapted, the fats which you intake in your daily meals are also consumed rapidly since now you are solely relying on ketones to obtain fuel for all metabolic reactions.

MYTH #7: Brain fatigue on keto

Now this is a strange one. Everyone is claiming that once you entered ketosis you achieve a super level of mental clarity, so where did this come from? The myth possibly comes from the fact that before your body starts producing enough ketones your brain is running low on it’s favourite fuel that is glucose. Once your body switches to running on ketones brain fog is gone and you achieve a great level of mental clarity.

MYTH #8: COMPLEX CARBS ARE GOOD CARBS

If we compare the various types of carbs with each other, then we can agree that complex carbs are relatively better than the simpler forms. It is because the simpler ones rapidly elevate the blood glucose level, and then quickly get exhausted, making the person feel weak and dizzy. Whereas, the complex carbs take time to get absorbed by the body, releasing glucose gradually. Hence they serve as long-term energy reserves for the body.
However, this fact cannot be applied when we compare carbs with a keto diet. Even if you take complex carbs, what you ultimately have is a lot of glucose in the bloodstream. Hence, while you are adapted to a ketogenic diet, the blood glucose level remains decreased. Still, the energy supply to drive overall body reactions remains continued through ketones. The result is that you stay active without being addicted to glucose.

MYTH #9: KETOSIS MAKES YOU FIBER DEFICIENT

Now, this is something not even distantly related to the facts. The truth is opposite of what the widespread myth says about ketosis. As a matter of fact, ketogenic diet includes all those meals that are rich in fibre, such as spinach, cabbage, salads and all fibrous vegetables are allowed in the ketogenic food regime. Wondering how they are permitted when they contain carbs too? Well, the goal of ketosis is not to make you glucose deficient. Instead, it intends to make you glucose-independent. You can continue to take all such foods that contain low carbs.

MYTH #10: TIMED PROTEIN INTAKE IS MANDATORY

It is a general perception that most of the proteins taken in one go are wasted. People believe that only 30 gms of the ingested proteins are absorbed at a time. If you take more than 30 gms, the rest of the protein is lost. I am not sure how people have drawn out this 30g cut-off value. It may have been derived from the 10g/hour standard value of protein intake recommended to the bodybuilders in their diet plan.

Although the timely intake of nutrients is necessary, what’s more important here is fulfilling the daily nutrient intake. For those who are routinely active or are regular trainers, nutrition timings do not play a significant role. Of course, you won’t prefer eating 150g of protein in one sitting though. Otherwise, you would probably be dragged out of the ketosis phase. Nevertheless, eating more proteins together does not lead to any protein wastage. Your body gets the metabolic rate adjusted according to the frequency of your protein intake. The intestinal movement gets regulated which leads to slower digestion and proper absorption of proteins by the body.

However, if, at some time, you skip a meal and you are compelled to eating around 100g of protein together, not all of this intake may be absorbed by the body. But, in such conditions the small intestines store these amino acids received from proteins, and gradually release them to fulfil the body requirements or for recycling purposes.

MYTH #11: KETOSIS MAY BE DETRIMENTAL TO YOUR KIDNEYS

This is another myth that distracts people from beginning a keto diet regime. The fact is that a ketogenic diet does not compel you to take high protein meals. Rather it only revolves around taking high fats. Entering ketosis means you are adjusting yourself towards ketones to get energy. The amount of protein intake in keto diet remains within the acceptable mediocre ranges. You are not taking any extra proteins that could damage your kidneys.
Moreover, if you have otherwise healthy kidneys with no renal disorders, even a high protein diet will not harm you at all.

MYTH #12: KETOGENIC DIET MAKES YOU SUFFER MALNUTRITION

Another popular myth about ketosis is that it makes you malnourished. Again, it is a MYTH! The ketogenic diet only cuts down the glucose intake. It does not make you deficient of any essential nutrients. In fact, it includes all those meals that are rich in vitamins and other nutrients. All types of meat, eggs, vegetables, fruits, oils, butter, seeds, and nuts are permitted in the ketogenic diet. Even if some of these items contain low carbs, such small intake of carbs is perfectly fine in ketosis.

SUMMING UP

Ketosis is not as dangerous as the rumour mill says it to be. In fact, adopting a ketogenic regime makes you lead a healthy lifestyle. You enjoy the benefits of a balanced diet, ideal weight and an energetic routine by taking keto diet. The prevalent myths and rumours spreading negative information about ketosis are just because of the lack of knowledge about this food regime. If you go into deeper details about the utilization of ketones as the prime source of energy, you will find many health benefits associated with it.

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Insulin resistance is a  condition where your cells fail to respond properly to increased insulin in your blood stream usually after you had a meal. The cells are basically not able to use insulin to process the glucose which leads to increased blood sugar.

How do you know if you have insulin resistance

In the beginning, changes to body functions are mostly invisible when a person suffers from insulin resistance. This is both good and bad news. Good news is that people that are at a high risk of insulin resistance can prevent this from happening, while bad news is that the invisibility of signs and symptoms may lead to the development of metabolic disorders and finally diabetes.

Insulin resistance represents a failure of cells to normally react to the presence of insulin, which results in the inability of glucose to enter the cells. High blood glucose levels are toxic and may cause damage to multiple organs including kidneys, brain, heart, eyes and vascular system. According to the National Diabetes Statistics Report, published by the Center for Disease Control and Prevention (CDC), there are currently more 100 million people in the United States that suffer from diabetes or prediabetes (the condition where blood glucose levels are increased, but not enough to diagnose diabetes). People who live with diabetes or prediabetes are at a significant risk of the development of serious complications including stroke, heart attack, blindness or severe kidney injury. The alarming data demonstrate that the number of kids suffering from diabetes is at an increased rate.

Increased body weight is the most significant risk factor for the development of diabetes. Other factors include physical inactivity, chronic stress, sedentary lifestyle, increased consumption of sugary nutrients and smoking. Surprisingly, no alcohol consumption also represents a risk factor for diabetes.

Recognising signs and symptoms of insulin resistance is challenging. Instead, a simple test of blood glucose level may reveal the presence of insulin resistance.

Thankfully, insulin resistance is completely reversible. There are natural ways to reverse insulin resistance that may reduce the need for medications. Here are some of the tips that may help you avoid insulin resistance from striking.

belly body calories diet

 

Smart dietary habits

Most people that suffer from insulin resistance are overweight. Therefore, creating and practicing a healthy dietary plan will result in weight loss and will improve insulin resistance.

Mediterranean diet

A study was performed in order to evaluate the effects of Mediterranean diet on patients suffering from insulin resistance. The Mediterranean diet included increased consumption of fruits, vegetables, nuts, whole grains and olive oil. Participants on the Mediterranean diet were compared to those practicing prudent dietary plan consisted of the high amount of sugars, a moderate amount of fats and low amount of proteins. The study demonstrated the superiority of Mediterranean dietary plan when compared with standard, balanced approach in the prudent diet. Participants practicing Mediterranean diet experienced increased weight loss, better regulation of blood pressure, improved status of body fats and better control of blood glucose (1).

The Dietary Approach to Stop Hypertension (DASH) Diet

DASH eating plan consists of a reduced intake of sodium and higher intake of dairy products when compared to Mediterranean diet. A study investigating the effects of DASH diet on insulin resistance demonstrated beneficial effects on blood sugar, body weight and overall fat reduction in both men and women (2). Healthy food choices in DASH diet are, therefore, quite efficient in completely regulating insulin resistance.

Food with low glycemic index

It is important to know which foods need to be avoided in order to keep the blood sugar values within the referent interval. The first step in reversing insulin resistance should be removing foods with a high load of glucose. Such foods include sugary beverages, pasta, crackers, and pastries. If you indulge yourself in some of these foods, it will be quite challenging to return your blood glucose levels to normal values.

Avoiding “Inflammatory” Foods

There are foods that may cause inflammation of the stomach, which prevents insulin to do its job. Inflammatory foods are those foods that are highly processed and may be easily recognized as being packed in boxes and packages. White sugar, fast food, and vegetable oils may easily lead to inflammation in the stomach, causing blood sugar levels to rise. Keeping yourself away from these types of nutrients will definitely make it easier for insulin to put the glucose where it belongs – inside the cell.

Less eating out

Try preparing the food for yourself instead of eating outdoors. By becoming your personal nutritionist, you will know the best what you are eating. By preparing meals by yourself, you can control the number of fibres, carbs, proteins, and fats that you intake. You can also add some variations to recipes, and make eating more fun and compatible with your taste.

Go back to Paleo

Paleo is more a lifestyle than a diet. It promotes the intake of meat, fish, healthy fats and vegetables, just as the primitive man used to eat. Next time you go to the store, think more Paleo-ish and you will keep the blood sugar within the limits.

Try keto diet

Ketogenic diet is a diet without eating carbohydrates. It is not low-carb diet but more of a no carb diet. Effectively you can eat some carbs but the amount must be really low and carbs should ideally come only from non starch or grain sources. The ketogenic diet is not easy to maintain but it can be effective in reversing insulin resistance.

women excercise

Exercise regular

By practicing a regular physical activity you can reverse insulin resistance in two ways. Weight loss directly improves insulin resistance and physical activity stimulates the cellular uptake of glucose especially high intensity interval training showed some good benefits. Standard expert recommendations include a minimum of 30 minutes of moderate exercise during the day. Increasing the physical activity beyond these recommendations appears to offer more benefits in terms of insulin resistance (3). Exercise also prevents major complications of diabetes such as heart disease, regulates cholesterol levels and improves the overall quality of life. Brisk walking lasting for 30 minutes can be extremely effective especially following a meal. Starching techniques or yoga can also produce similar results. If you like hiking, this form of exercise will perfectly fit your insulin resistance. Lightweight lifting is also useful to help put the glucose into the cell. Keep yourself on the move – this will make your blood glucose more cooperative!

Nibble or binge-eating

Instead of overindulging yourself during the meal, try to take smaller meals with some healthy snacks in between. Eating earlier in the evening will prevent the spikes of blood glucose during the night. Eating late will only cause weight gain and glucose spikes. Timing is extremely important in your diet.

Conclusion

Aggressive lifestyle modifications are needed to reverse insulin resistance, but the good news is that a healthy diet and regular physical activity are quite sufficient to resolve this condition. The importance of weight management is clearly illustrated by many scientific studies. One of the biggest studies that investigated the effect of weight control on insulin sensitivity and metabolic syndrome was the Coronary Artery Risk Development in Young Adults Study (CARDIA). Around 5000 young adults were enrolled and their body mass index (BMI) was evaluated over the period of 15 years. Stable BMI correlated with significantly better control of insulin resistance and metabolic syndrome (4). Before jumping on to medications or insulin therapy, you should consider the aforementioned natural ways since they can provide the same benefits when compared to drug treatment.

Bibliography

1. Effect of a Mediterranean-style diet on endothelial dysfunction and markers of vascular inflammation in the metabolic syndrome: a randomized trial. Esposito K, Marfella R, Ciotola M, Di Palo C, Giugliano F, Giugliano G, D’Armiento M, D’Andrea F, Giugliano D. s.l. : JAMA, 2004, Vol. 292(12). 1440.
2. Beneficial effects of a Dietary Approaches to Stop Hypertension eating plan on features of the metabolic syndrome. Azadbakht L, Mirmiran P, Esmaillzadeh A, Azizi T, Azizi F. s.l. : Diabetes Care, 2005, Vol. 28(12). 2823.
3. Exercise and physical activity in the prevention and treatment of atherosclerotic cardiovascular disease: a statement from the Council on Clinical Cardiology (Subcommittee on Exercise, Rehabilitation, and Prevention) and the Council on Nutrition. Thompson PD, Buchner D, Pina IL, Balady GJ, Williams MA, Marcus BH, Berra K, Blair SN, Costa F, Franklin B, Fletcher GF, Gordon NF, Pate RR, Rodriguez BL, Yancey AK, Wenger NK, American Heart Association. s.l. : Circulation, 2003, Vol. 107(24). 3109.
4. Consistently stable or decreased body mass index in young adulthood and longitudinal changes in metabolic syndrome components: the Coronary Artery Risk Development in Young Adults Study. Lloyd-Jones DM, Liu K, Colangelo LA, Yan LL, Klein L, Loria CM, Lewis CE, Savage P. s.l. : Circulation, 2007, Vol. 115(8). 1004.

WHAT IS BRAIN Fatigue? EVERYTHING YOU SHOULD KNOW ABOUT IT

What is Brain Fog, what causes it, what are the symptoms and how to naturally treat it. Did you notice, that you can hardly remember road route which you have drive though several times already; or you noticed, that you have a difficulty recalling things which you should ideally remember automatically – such as forgetting the names of your colleagues or not remembering the time you had to pick up your children from their school. If you are facing any of such problems where you tend to forget about the most common things in your routine, or you experience trouble in focusing on your work, then you are probably suffering from a condition which is commonly known as “Brain Fog”.

You may have heard the term several times, but may be unsure about what is it. To say it simply, it is a common symptom that may be attributed to growing age, mental stress or any other underlying disorder which is affecting your memory. A change in diet may also be correlated with Brain Fog. A profound understanding of this problem may help in alleviating the symptoms in the sufferer. Hence, we strive to provide all the necessary information which you should know about this common disorder.

WHAT IS BRAIN FOG also called mental fatigue?

Brain fog, as the name depicts, is a state where you feel a foggy or blurred state of your memory. Also known as “Brain Fatigue”, it is a severe state of confusion that may be triggered due to any reason at any instant.
According to preformed research, the terms used by the most people to express their perceptions about Brain Fog were: difficulty in thinking, focusing, and communicating; forgetful; cloudy; mental fatigue and difficulty finding communicating the right words.

Whereas some other people also defined this condition as: detached, lost, thoughts moving too quickly, annoying and sleepy. This condition is certainly hard to be diagnosed.

Brain fog is not an individual disease, but is rather known as a symptom. It can indicate towards any other underlying condition (the list may be too long). Moreover, it may be an indication of a severe health issue, such as Hepatitis C or more precisely, the hepatic encephalitic (or what you call the Lyme disease). It may also happen due to specific harsh therapeutic procedures, such as chemotherapy. It may also be linked to pregnancy, menopause or some other usual physical condition that may not be alarming, but needs your attention.

SYMPTOMS OF BRAIN FOG

Though the disease itself is sometimes considered as a symptom, it is a broader phase of cognitive impairment that further manifests several other symptoms with it. One cannot relate Brain fog with tiredness. Brain fatigue could occur no matter how well you have slept. If your focus becomes troubled due to sleep deprivation, you are probably tired. But when you had a good rest and are not feeling tired but you still face trouble focusing on things, then this could be an indicator that you have a Brain fog.
Below is a list of symptoms associated with Brain fog condition. If you are experiencing a majority of these signs, then you are certainly suffering from Brain fog.

  • Trouble focusing
  • Lack of concentration
  • Irritability
  • Low energy levels and fatigue
  • Increasingly bad memory
  • Inability to process information
  • Delayed processing of information
  • Confusion
  • Stress
  • Lowered motivation to work
  • Dizziness
  • Disorientation

WHY DOES IT HAPPEN? CAUSES OF BRAIN FOG

As said above, Brain fog can be attributed to a range of reasons. Any disease, disorder or a change in routine that makes you mentally tired can eventually lead you to Brain fog. Please find below a list of common reasons that contribute to the prevalence of this phase:

1. Sleep Deprivation

One of the main reasons for Brain fog is lack of a good quality sleep. As a standard, we all need around 6 to 8 hours of good quality sleep per day (some consider 7-9 hours as the ideal duration). Our bodies essentially need some rest and the same does our brain. A continuous work will eventually make us tired and dizzy and without the rest our brain will find it difficult to function properly. It ultimately affects our memory, leaving us with a foggy brain condition.
Some people complain that they do sleep for about 6-8 hours but they still suffer from brain fog. Well, as stated above, what matters the most is getting a good quality sleep. Otherwise, regardless of how many hours you lay down on your bed, unless you make your mind stress-free and get a quality sleep, you will not experience any improvement in your health.

2. Stress

Stress leads to brain fog both directly and indirectly. Whether it is a physically stressed condition or mental strain it will eventually affect the performance of our brains which will lead to a Brain fog.
Stress is also a significant contributor towards lack of sleep, which consequently triggers mental fatigue and indirectly causes Brain fog.

3. Changes in Diet

Sometimes a slight change in the diet can significantly contribute towards the development of Brain fog. It may either be because of an allergy towards specific ingredients or due to an imbalance in the blood biochemistry. Having excessive sugar intake, mainly refined carbs causes a sudden rise in the blood sugar level. This may lead to the development of Brain fog. On the other hand, an abrupt withdrawal of carbs, especially when you are habitual of taking carb-rich meals, can also trigger Brain fog.

A low-fat diet can also contribute towards Brain fog, since our brains essentially comprise of fats too.
Some food ingredients such as Chinese salt (or MSG) and aspartame, can trigger allergy which will further stimulate the Brain fog. Furthermore, some people are allergic to dry fruits such as peanuts and others may be sensitive to dairy products – Brain fog can be a manifestation of either of these allergies as well.
Long term dehydration is also a major factor for the development of Brain fog in most patients.
People who are addicted to caffeine (either the coffee lovers or the smokers) may also suffer from Brain fog upon a sudden withdrawal of caffeine.

4. Hormonal Changes / Imbalance

Another common disorder being wide spread these days is a hormonal imbalance. A change in the normal level of hormones might also trigger the development of Brain fog.

Wondering how?
Some hormones have an antioxidant effect such as melatonin, estrogen, progesterone, LH, and oxytocin. Any imbalance in the level of these hormones in the human body can cause cognitive impairments in which Brain fog comes first. On the other hand, the deficiency of anti-inflammatory hormones or the sudden lowering of hormones due to a brain injury can also trigger Brain fog.

A change in diet may result in hormonal imbalance, which may further trigger Brain fog. For instance – serotonin level in the blood drops significantly due to carb deficiency.
The overproduction of stress hormone ‘cortisol’ due to any reason can also make the person suffer from Brain fog.

5. Inflammation

Inflammation is the sign of a poor immune response, which can also trigger cognitive impairments and psychological disorders, such as depression, insomnia, dementia, anxiety and Alzheimer’s disease. In such cases the elevated levels of anti-inflammatory molecules such as histamines, can trigger microglia activation that further leads to mental disorders. Hence, Brain fog can be a consequence of some underlying inflammation too.

6. Other Medical Conditions

Some diseases can trigger soreness, fatigue and dizziness. In fact all the reasons mentioned above may also be the symptoms of several severe disorders. Below are listed some of the common medical ailments that could trigger Brain fog:

  • Chronic Fatigue Syndrome (CFS)
  • Diabetes
  • Hypoglycemia
  • Menopause
  • Pregnancy
  • Neurological disorders
  • Hypothyroidism
  • Fibromyalgia
  • Autoimmune disorders
  • Liver disorders
  • Any underlying infections

7. Nutritional Deficiencies

Brain fog may also be triggered due to a lack of essential nutrients within the body. For instance, a slight decrease of one or more of the following essentials may cause cognitive impairments, together with Brain fog.

  • Vitamin B12
  • Vitamin D
  • Magnesium
  • Omega 3 fatty acids
  • Amino acids

8. Certain Medicines and Drugs

As Brain fog can be a result of certain medical disorders, likewise, certain medicines can also lead to the development of Brain fog as a side-effect. For instance the medication for the treatment of high blood pressure, anxiety, depression, allergy and painkillers may cause Brain fog, dizziness and confusion as a side effect.

Antibiotics that produce free radicals within the human body also cause the patient to suffer from Brain fog. Such antibiotics include fluoroquinolones, beta-lactams and aminoglycosides.
In addition, alcohol and other drugs that have a proven effect on cognitive abilities and limbic system, such as marijuana and cocaine, can also cause Brain fog.

KETONIC DIET – AVOID BRAIN FOG WHILE IN KETOSIS

Ketonc diet or “Keto” involves eating mostly fat and protein as an energy source and has been used by many for weight loss and helping patients with diabetes or epilepsy. Moreover, there is one additional great benefit, which is less talked about – ketosis for mental performance. Keto diet can be your answer if you are experiencing Brain fog.

Ketonic diet is one of the most unique than no other diet could replicate – its a diet with most unique benefits and many scientists say, that magic effects of ketonic diet are due to how it reduces insuline level, freeing fat from fat cells and has a significant metabolic advantage which results in burning more calories than on any other diet.

When we start restricting carbs in our body a couple of things start happening to meet the body’s sugar needs. Also a low carb intake triggers response in the body similar to starvation – instead of using glucose as energy, the brain pulls it from alternative energy source – fat. But before that process could start, liver has to convert them to ketone bodies. Once this is done, ketone bodies can be used as energy for body and brain, when there is a lack of glucose. When one is in ketonic state, brain used ketones to generate adenosine triphosphate ( ATP), the molecule responsible for carrying energy where it’s needed for metabolism within the cells. And in the brain, energy is everything. It helps to better protect the brain from oxidative stress which has a negative affect to mental performance, Brain fog and brain aging. The great benefits of a ketonic diet are also shown in:

  • Increase in neuronal stabilisation and mental focus
  • Stimulates rapid losses of body fat and LDL holesterole
  • Eliminates diabetes 2 medical condition and reduces hypertension
  • Treats several deseases such as variouse cancers and Alzheimer’s deseas
  • Preserve lean-body mass

Some people feel significant improvements in Brain fatigue condition while going on a full-ketogenic diet and some people will still need some carbs to feel better!

PALEOLITHIC DIET – A QUICK WAY TO IMPROVE BRAIN FOG

A way to treat Brain fog could be to start eliminating the causes mentioned above – which will also help heal this ailment. Managing a diet that provides all essential nutrients, avoiding drugs, smoking and alcohol intake, refraining from the unnecessary use of medicines and taking care of overall health to prevent diseases will undoubtedly keep Brain fog away from you.

If we think about the measures, which we would need to take for the treatment of Brain fog, then we may come across a long list of Do’s and Don’ts. Nevertheless, there is one method that may eventually target many of the causative factors of Brain fog. This is the Paleolithic diet or in short the Paleo diet. When people begin with a Paleo diet, mainly to address their Brain fog, they may come across one of the following three possible situations.

Some feel that their Brain fog condition gets better or entirely treated with Paleo. This will happened most commonly. Some people never had it, but have become a victim of Brain fog after doing Paleo.
Another group of people will try Paleo to get rid of Brain fog but feel no difference.

While beginning a Paleo diet to get rid of Brain fatigue in most cases people aren’t sure what will happen to them. Below I am addressing all three situations that may occur after you begin with Paleo regime.

Case #1: How Paleo Diet Helps Alleviate Brain Fog

The most desirable scenario is when you start with Paleo and your brain gets clear of that “fog”. This is the main reason besides weight loss, which attracts people to begin with a Paleo diet.
Ever wondered how does this food regime help alleviate Brain fog? Let’s take a closer look on what we get from a Paleo diet.

1. The Gluten-Free Diet:

Sometimes Brain fog hints towards Celiac disease. Therefore, for the people suffering from Celiac disease, a gluten-free diet may sometimes significantly help in alleviating Brain fog. Another possibility is that you might be having an undiagnosed sensitivity to gluten. The Paleo diet will help you remove gluten from your daily nutrition which in turn will relieved Brain fog.

2. The Meat Factor:

If we rule out the gluten factor, then the next possible reason for Brain fog could be the lack of meat. Studies have shown that vegetarian individuals or those on a vegan diet are common Brain fog victims. The lack of essential nutrients in food such as vitamin B complex or the iron may be attributed to developing Brain fog. It is nearly possible because people suffering from Celiac Disease also have such deficiencies. Therefore, the meat intake through Paleo diet plan may have addressed those deficiencies.

3. Adequate Water and Salt Intake:

Though this hasn’t been a much-believed concept, some studies have shown that when people who are suffering from Brain fog consumed high water and salt in their regular diet, their Brain fog symptoms got improved.

4. Increased Blood Sugar:

As said above, people with low blood sugar levels tend to be frequent sufferers of Brain fog. Notably, in case of diabetic patients, a major contributor towards cognitive impairment is the low blood sugar levels – hypoglycaemia. It can even lead to Alzheimer’s disease in adverse conditions. If going Paleo helps improve your carb resistance then you may also experience cerebral improvements too.

5. Paleo Diet Can Be Anti-Inflammatory:

According to research, the symptoms of Hepatitis C are triggered initially through cerebral or systemic inflammation, before they appear on the liver. Besides, any other thing that causes systemic inflammation may also be linked to cognitive impairments in the later stages. An anti-inflammatory Paleo diet may help relieve Brain fog in such conditions.

6. That Brain-Gut Connection:

We know well that a healthy gut is essential for a healthy brain. As Paleo significantly enhances your gut flora and the intestinal environment, it also improves cognitive symptoms like Brain fog.

7. Improvement In Any Serious Underlying Disorder:

It is entirely possible that the Paleo diet might have helped improve certain primary illnesses that cause Brain fog. As mentioned earlier, such diseases that trigger Brain fog include Chronic Fatigue Symptoms (CFS), hypothyroid disorders, fibromyalgia or the initial phase of liver failure. It is proven that all these diseases get better with Paleo diet. Hence, you may also experience an improvement in Brain fog.

Case #2: How Paleo Can Sometime Trigger Brain Fog

Sometimes you come across certain situations that you have never thought of and Brain fog triggered by Paleo diet is one of such condition.
To begin with, let me explain that the initial phase of Paleo diet may sometimes cause this ‘foggy’ brain condition as you instantly switch from your regular junk diet to low carbs. It comes as a ‘shock’ to your body and the brain, causing it to behave differently.

Is It A ‘Detox’ Phase?

A general perception about the Brain fog that starts or continues after switching to a Paleo diet is that it is a ‘detox’ phase. Though there have been proven evidence about this detox phase after withdrawing addictions (such as nicotine, alcohol or other addictive substances) that also leads to other cognitive impairments. As far as we know, there haven’t yet been done researched studies about this ‘detox’ phase – what happened after we start withdrawing carbs. In fact, some studies have shown that going gluten-free causes immediate improvements in Brain fog without any detox effect.

The detox effect can be attributed to a build up of toxin during liver disorders, such as cirrhosis. But that is entirely associatedwith the ‘toxins’, and not to the ‘withdrawal’ of toxic substances by going Paleo. In fact, liver cirrhosis can be fatal. Thus you should consult a doctor, instead of going on detox supplements yourself.

Some common situations manifested during the early Paleo stages which elicit Brain fog are briefly mentioned here.

Low-carb Flu:

A sudden switch to low-carb diet may sometimes cause flu-like symptoms. This condition can easily be avoided since going Paleo doesn’t mean entirely adapting low carbs. To prevent Brain fog and other flu-like symptoms try switching to high-carb Paleo diet at first and then gradually move towards the low-carb foods so that your body becomes adapted to it.

Deficient Calories:

It is entirely impossible to stay healthy by cutting down all starch at once, and not balancing your diet with alternative resources. Withdrawing sugar, grains, and legumes without adding meat, good fats and vegetables will only lead you to starvation and calorie deficiency, ultimately causing Brain fog and cognitive disorders.
If you are neither having a carb or calorie deficiency and are still suffering from Brain fog despite crossing the transition phase, then there could be some other reasons for it. You should consider seeing a doctor or a nutritionist to know the causes.

Case #3: No Effect On Brain Fog Before And After Starting Paleo Diet

You suffered Brain fog before beginning your Paleo diet and you are still suffering from it and didn’t notice any improvements. There could be few reasons for this persistent Brain fog symptom:
The first thing that becomes evident over here is that your diet was not the stimulant for Brain fog. Had it been the reason, then there would have been some effect on the Brain fog symptom.

We know that Brain fog may occur due to any reason. These risk factors can either be the serious ones or the usual problems. Some of these can be treated easily, while some others may not. Of course Paleo diet has wonderful health effects; but you need to be aware, that it cant instantly eliminate the Brain fog and other underlying cognitive symptoms within the blink of an eye.
Brain fog undoubtedly hints towards several fatal disorders. Thus, if you are combating Brain fog for some time and are experiencing no improvements with Paleo diet, you should consider visiting a doctor.

IN A NUTSHELL

Brain fog is difficult to be identified as it is a symptom of a range of several mild to severe adverse health conditions. It seems there can be just ‘any’ reason that can develop Brain fog. Therefore, if you are facing this problem for quite some time, then I would suggest following:

  • Try to figure out the possible triggering factor for your Brain fog, such as lack of sleep of a change in your diet.
  • Begin a broad scope natural treatment regime, such as Paleo diet.

If you feel no improvements with both the methods mentioned above, then it is better to consult your physician for a thorough check-up. You may be suffering from a chronic disease that is stimulating your Brain fog.

Are you sleepy after a meal? Now if you had a massive fatty meal or lots of meat and double desert after then it is normal to feel a bit tired and sleepy as your body is working hard to digest all the food you just ate.

However if you are extremely sleepy after a normal meal then it means you probably have some issues. There could be many different reasons for this and I definitely urge you to do something about it as it not only affects the quality of your life but it could also lead to more serious medical conditions.

It strikes me when you see people who clearly have some medical issues and yet they shrug them off as if it is not their concern. It is your life and your body and you have to take care of it. If you don’t feel 100% try to find a reason what is not optimal and what could be the reason for it. If you neglect clear signals from your body for many many years small issues might turn out into serious medical conditions.

Feeling sleepy and tired after eating lunch

Going back to the topic of this article, as already mentioned there could be several different reasons for feeling extremely tired after lunch. First you have to figure out for yourself if it is immediately after you have eaten or about 30-60 min after your meal.

If it is immediately then it is a different issue, there is a chance that you have low digestive enzymes issue or weak stomach acid.

Now if you are sleepy 30-60 min after lunch than it could be that the reason is  hypoglycemia. Hypoglycemia is medical term that describes that your blood sugar drops below normal range.

When this happens you start feeling tired, dizzy or shaky.

Here is a quick quiz for you, if you answer yes to majority of this questions then it is highly likely that you have hypoglycemia. Sometimes hypoglycemia occurs after meals because the body produces more insulin than is needed.

This type of hypoglycemia, called reactive or postprandial hypoglycemia

Hypoglycemia vs reactive or postprandial hypoglycemia

Difference between hypoglycemia and reactive or postprandial hypoglycemia is that reactive hypoglycemia  occurs after a meal, usually within 4 hours after. It is the same thing, only the trigger in this case is the meal you had. One probable reason for this could be insulin resistance when your body has to produce higher amounts of insulin which results in sudden drop of glucose levels in blood stream.

food cravings

Symptoms of hypoglycemia:

  • Sleepy after meals?
  • Abnormal craving for sweets?
  • Chronic fatigue?
  • Can’t start in morning before coffee?
  • Crave candy or coffee in afternoons?
  • Afternoon headaches?
  • An irregular heart rhythm
  • Weakness, dizziness?
  • Allergies (tendency to asthma, hay fever, skin rash, etc.)
  • Awaken after a few hours sleep/difficulty getting back to sleep?
  • Aware of breathing heavily?
  • Bad dreams?
  • Blurred vision?
  • Brown spots or bronzing of skin?
  • “Butterfly stomach,” cramps?
  • Can’t work under pressure?
  • Chronic nervous exhaustion?
  • Can’t make decisions easily?
  • Convulsions?
  • Cry easily for no apparent reason?
  • Feel faint if meal is delayed?
  • Fatigue relieved by eating?
  • Depressed?
  • Dizziness, giddiness or light-headedness?
  • Get hungry or feel faint unless eat frequently?
  • Eat when nervous?
  • Get “shaky” if hungry?
  • Hand tremor (or trembles)?
  • Inward trembling, feels better after meals?
  • Irritable before meals?
  • Lack of energy?
  • Heart palpitates (beats fast) if meals missed or delayed?
  • Highly emotional?
  • Nibble between meals because of hunger?
  • Insomnia?
  • Moods of depression, “blues” or melancholy?
  • Poor memory or ability to concentrate?
  • Reduced initiative?
  • Sleepy during the day?
  • Worrier, feel insecure?

Now even if you answered yes to half of this symptoms chances are pretty good that you have hypoglycemia and I would advise you to see an expert.

Also, just FYI, sometimes hypoglycemia can be a precursor to Type 2 diabetes. So this is not just a small inconvenience as it can lead to some serious health issues.

What to do if I have hypoglycemia

One of the first things you should do is consult your doctor and he will examine you as an expert.

What I would do is that I would start testing what triggers drastic drop in your blood sugar. Start by eating a smaller meal and skipping a desert. If you have any alcohol I would definitely avoid it.

I would also try and eat a meal with less carbohydrates and more fibre. This lowers the Glycemic Index (GI) which results in slower release of glucose into your bloodstream and effectively decreases the crash afterwards.

If you regularly drink coffee on an empty stomach I would urge you to stop this habit immediately. I had many digestive problems myself when I was drinking coffee on an empty stomach.

Foods that should be avoided:

  • Too much caffeine or alcohol
  • Highly processed food (if you can’t tell what it’s made from than it’s highly processed)
  • Lots of added sugar
  • Fast food and fried foods
  • Sweetened drinks
  • Refined grains
  • Big meals of white pasta or rice without anything with some fibre in it

To summarise

Hypoglycemia is a condition identified by abnormally low blood sugar (blood glucose) levels.

Common symptoms of hypoglycemia include hunger pains, dizziness, shakiness, irritability and fatigue.

Some of the causes of hypoglycemia might include cutting calories, skipping meals, a poor diet, nutrient deficiencies and not eating after exercising, but there are also other factors.

Severe hypoglycemia symptoms affect people with diabetes who are taking medications more often and are sometimes referred to as insulin reaction or insulin shock.

Some of the natural treatments for hypoglycemia symptoms include eating on a regular basis every few hours, consuming a healthy balanced diet, refuelling after exercise and being careful about medications that could interfere with blood sugar regulation.