Today I’m going to address two unpleasant side effects you can run into getting started with a ketogenic diet.
Ya’ll know health minded people love to talk about poop. healthy poop. regular poop. abundant poop. s-shaped poop. Oprah poops. Dr. Oz poops. Ever’body poopin’. Or at least, we want to be. It isn’t a big deal until there’s an issue and then it’s a big freakin’ deal. Am I right?!
Grains add a lot of fiber and bulk and trigger peristalsis; the movement that keeps things moving through your waste elimination facility. So when you cut out virtually all grains you’re going to lose a lot of that bulk that your insides are accustomed too. Ya’ll know where I’m going with this….
One easy enough fix is loading up on magnesium. Magnesium is super, duper important for many functions in your body but especially proper elimination. If you’re strict keto you’re probably going to need to supplement. I like natural calm. I just mix two teaspoons in with some water or vitamin water zero and it tastes pretty good. It helps with good sleep and… you know, staying regular. It’s good stuff. It also (as stated, derp) helps with anxiety. If you suffer from cramps it’ll probably help that too. 😉
You want to be sure you are staying properly hydrated through the day. Hydrating is not forcing down a gallon of water. Hydration is being smart and taking in electrolytes along with your H20 so you actually hydrate (and not flush yourself and have to pee every 5 minutes). I drink smart water or water with my handy liquid electrolytes added. I add plenty of pink sea salt to my food. This has helped me to almost completely avoid the dreaded “keto-flu”.
Another issue you can run into is problems sleeping. Generally, I’ve been sleeping about an hour less at night. I’m not sure if it’s because I just need less sleep or if my body is still adjusting.
One trick I read on another blog is to get a hit of carbs right before bed. The carbs will trigger your brain to release serotonin and help you sleep. I like drinking a glass of this milk. I tolerate dairy pretty well so this is an easy “fix” for me. The fairlife milk is great because it is lactose free and only has 6 grams of carbs per cup. The fat and protein in the milk will slow the absorption of the carbs while still giving you that serotonin fix. Plus it tastes great!!!
If you can’t do milk, you could easily do an avocado (about 10 grams carbs) or a handful of pistachios.
Happy sleeping and bathroom trips to you!