My Story Of Night Terrors
I have personal experience with how the ketogenic diet radically improved my sleep habits. After just two days on keto, I stopped having night terrors, a debilitating problem that I dealt with every night for years.
You can read my complete story about night terrors and keto. I went through so many sleep studies and doctor appointments and none of them could pinpoint why I was unable to sleep.
But then after my body went into nutritional ketosis, I slept all night long. No more night terrors, no more daytime sleepiness. It was glorious!
What Is A Good Keto Snack Before Bed
There are a lot of healthy bedtime snacks available for those who love snacking at night and are on keto.
The chocolate peanut butter cups are a good option and have healthy fats and are low in carbs.
Choc coconut balls are a go-to snack because they not only have low carb content but also chocolate, which is known to boost serotonin levels.
Nut-free chocolate cake: This snack will help you get that nights rest as it uses sun flour which has a really low carb content. A serving contains just 3 grams of carbohydrates. Also, if you prefer to use sweeteners, there are available keto-friendly sweeteners that one can pick from.
Almond butter: This is ideal as it uses MCT oil in its preparation and you can then spread it on your keto-friendly crackers for a savory bedtime snack.
Youre Bursting With Extra Energy From Fat
How could high energy be a bad thing?
- Wide awake at bedtime
- Up in the middle of the night and feeling refreshed
- Waking up earlier than your alarm in the AM
While these scenarios may sound awesome for the first few days or even weeks of your high-fat diet, chronically missing an hour or two of sleep here and there still increases your chances of health problems and weight gain.
And if fat loss is your goal and youre practicing IF, that may also be a temporary problem.
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Foods To Avoid In Keto
Any food that is high in carbohydrates should be limited or removed while attempting to achieve ketosis. Some of these foods include:
- Sugary foods: Cake, ice cream, candy, soda, fruit juice
- Grains or starches: Cereal, pasta, rice, wheat-based foods
- Fruit: All fruit should be eliminated, with the exception of small portions of berries.
- Beans: Peas, kidney beans, legumes, chickpeas, lentils
- Root vegetables: Potatoes, carrots, sweet potatoes
- Low-fat packaged products: These diet products are highly processed and usually pack a lot of carbs.
- Condiments and sauces: Many condiments and sauces contain sugar or unhealthy fats. Check the labels!
- Unhealthy fats: Limit things like vegetable oil and mayonnaise.
- Alcohol: Alcoholic beverages are high in carbs, which can take your body out of ketosis.
- Sugar-free diet foods: These products can be high in sugar alcohols, which affect ketone levels. Theyre highly processed, too.
Myth #: You Have To Be In Ketosis All The Time To Lose Weight
In a recent podcast, I talked to Ketogains founder Luis Villasenor about a common misconception he sees with his clients who are using keto to lose weight. A lot of them measure their blood ketones, and if their ketone levels drop below 0.7 mmol/L, the threshold for ketosis, many of them worry that theyre doing something wrong. Falling out of ketosis is a bad thing, right?
Not at all. Luis has a great line: Chase results, not ketones.
Nutrition is not one-size-fits-all. Some people thrive eating zero carbs and tons of fat. Some people thrive on high-carb, low-fat diets. Theres a lot of variation in what works for us nutritionally.
The good news: with all that variation, what matters is not adhering to a specific diet to lose weight. What matters is that youre losing the weight. If you find eating carbs triggers cravings and makes you go off the rails, then stay in ketosis. But if you feel miserable in ketosis and you and see better results when you have a few carbs, then have a few carbs.
Theres no need to stay in ketosis all the time. What matters is results. Experiment until you find a diet that feels sustainable and works for meeting your weight loss goals.
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Discovering Ketosis How To Effectively Lose Weight
What do you think will happen to your weight if you combine a ketogenic diet with intermittent fasting? Thats what Ariel Faigon wanted to find the answer to and judging by the graph above, the answer seems to be very effective weight loss over time. GitHub: Discovering Ketosis: How to Effectively Lose Weight Faigon tracked a number of different factors to determine what the most important ones for weight loss were. So what are some of his insights? That carbs and no sleep equals weight gain. On the other hand, low-carb, high-fat foods and sleep cause weight loss. And the greatest obstacle to achieving weight loss is the carb-craving monster. In order to stay on top of it, Faigon offers this advice: Eat avocados, olive oil, mayo, coconut oil, nuts. I never worry about natural fat, I eat as much fat as I want. This is what makes it much easier to avoid carbs. What do you think is a ketogenic diet plus intermittent fasting the most effective way to lose excess weight? Or is Faigon missing something important? Try it A Quick Guide to Ketogenic Diets Low Carb for Beginners How to Lose Weight Intermittent Fasting for Beginners Top videos about ketosis Top videos about intermittent fastingContinue reading > >
One Way To Be Successful On A Keto Diet
When starting the Keto Diet you need a roadmap for success. You need someone to guide you, support you and encourage you. The best person I know of that can lead you while doing the ketogenic diet is Leanne Vogel and The Keto Beginning.
It includes a 17 chapter Beginners Guide, a 30-Day meal plan with over 50 fast and easy recipes, weekly shopping lists and much much more. Pretty much everything you need to succeed.
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Putting It All Together Your Keto Carb Limit
Technically, there is no universal carb limit for the ketogenic diet. Each keto website has slightly different suggestions, but in general, most people will get the best results from staying below 35 grams of total carbs per day. By restricting your carbs even lower especially your net carbs you can get into a deeper ketosis more quickly.
Not everyone, however, will get the same results with the same carb limit because our ketone levels depend on our activity levels, protein intake, stress, and keto adaptations.
Because of this, some people may thrive on the ketogenic diet with a higher carb intake while others should consume below 35g of carbs per day.
To find your personal keto carb limit, you can experiment with eating extra carbs and checking your ketone levels. Slowly add 5 grams of complex carbs from vegetables or low carb fruits per day until you notice a drop in ketones. From there, decrease your carbs until your ketones are back up, and that is your new carb limit.
However, you must keep in mind that your stress levels, activity levels, protein intake, and keto adaptation will change your carb limit, so it may be easier for you to stick to a carb limit that keeps you in ketosis no matter what. Eating Less than 35 grams of carbs per day is one of the most effective ways to accomplish this.
Either way, keto athlete or not, you can also benefit from ketone boosting MCTs or ketone salts. All you need is a small dose of one or the other, and youll be in ketosis.
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Add A Magnesium Supplement
Finally, when you follow a keto diet, you might be cutting out carbs that contain magnesium. So its a good idea to add a magnesium supplement to your daily vitamin routine.
Taking a magnesium supplement made a huge difference in sleep quality for me. So, I totally recommend you try it too.
I use and love Triple Calm Magnesium, which I purchase off of Amazon.
Again, though, be sure to talk to your doctor about this before adding a supplement into your daily routine.
Reduce Carbs To Less Than 5% Of Total Calories
Number one factor that can help you achieve ketosis is a low-carb diet.
While you can still eat a small number of carbs even on the ketogenic diet, they will do more harm than good when youre trying to get into ketosis fast.
When your body is out of its usual fuel , it turns to a different energy source.
In short: how many carbs are allowed if you want to enter ketosis as soon as possible?
Well, Id suggest cutting them down to an absolute minimum or zero, for the optimal result.
In my experience, this is probably the quickest way to get into ketosis via fat acids!
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Cause 2 Electrolyte Imbalance
I am pointing my finger at you, magnesium. The one thing that all of us will experience when we first start the ketogenic journey is the old friend called the keto-flu.
This happens because during the process your body gets also rid a lot of electrolytes which are vital for your body. When you are low in magnesium, an important mineral, and electrolyte, you will way more stressed and anxious as usual.
Plus, you are also more prone to muscle cramps. The main electrolytes affected by the keto diet are sodium, potassium, and magnesium. When you start the keto journey, be replenishing your electrolytes.
Restless Legs Or Muscle Cramps
Electrolyte imbalance is a common side effect of beginning the ketogenic diet.
This may easily be fixed by supplementing with keto electrolytes. Drink a serving an hour before bed. Bonus: the minerals in electrolytes help you get more restful sleep.
Speaking of electrolytes, the keto flu can often be a culprit in disrupted sleep. Thereâs a reason every experienced keto-er you know wonât shut up about electrolytes. Theyâre important.
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Reduce Protein To A Minimum
Reducing carbs to a minimum is not enough if you want a quick escape into ketosis. Youll have to work on your protein intake as well.
Its a bit of a slippery slope, our protein intake. Eating too much of it can make it more difficult for you to enter ketosis.
At the same time, eating too little can affect your muscles, causing muscle mass loss.
There are different ideas of how much protein you should consume to get you into ketosis.
But there have been several studies that concluded the ideal protein intake is 0.45 gram per one pound of your own body weight.
That would make 70 grams per day for 70 kg of body weight.
Apart from all these tips, its a quite common practice to enter ketosis with supplements.
Take exogenous ketones supplements and MCT powder, think about your diet.
The exogenous ketone supplements can also ease the whole keto flu process and help you burn the calories faster.
They also help you get back into ketosis after a carb up.
Carbs To Stay In Ketosis
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Tips For Getting In Ketosis
Why cant I get into ketosis?
-You, 5 minutes ago
Did this article give you some clues? Hope so.
To wrap up, here are some rapid-fire tips to accelerate your journey into ketosis.
- Limit your carbs. Weve been over this ground, but its worth repeating. If over 10% of your calories come from carbs, youll likely have trouble entering nutritional ketosis.
- Eat more fat. Fat is the other side of the Keto macro coin. As carbs go down, fat goes up. So dont skimp on olive oil, butter, coconut oil, avocado oil, animal fat, and other keto-friendly fats.
- Consider intermittent fasting. Fasting is a form of carb restriction, and a nice compliment to the Keto diet. When you fast, levels of insulin stay low. Low insulin, in turn, sends the ketosis bat signal to cells in your liver.
- Take MCT oil. Medium chain triglyceride oil is a type of fat derived from coconut oil. When you ingest MCT oil, it travels straight to the liver for ketone production. Its a nice little hack to elevate ketone levels.
- Sleep. Adequate sleep improves carbohydrate metabolism and curbs hunger hormonesboth useful for fostering a ketogenic state.,
- Exercise. Even if you don’t eat Keto, youll likely enter post-exercise ketosis following a bout of activity. Exercise also improves insulin function, which feeds back into your fat-burning capacity.
Carb Manager makes ketosis manageable. Are you ready to get started?
Why Everyone Has A Different Carb Limit For Ketosis
At ruled.me, we recommend that everyone starts their ketogenic diet with the carb limit of 35 grams of total carbs. However, if you are not getting into ketosis or you want to find your personal keto carb limit, then you must know the other factors that contribute to ketosis.
Although this is a nuanced topic that is impacted by many different variables, lets stick to the four things that you have the most control over when it comes to achieving ketosis. Below, well go over these.
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Keep Up Your Proteins
Once youre eating solid foods again after your water fast , you want to manage your proteins carefully. Your body should get proteins to the point where your muscle mass doesnt deplete even when youre not consuming many carbs.
You also need enough that your liver gets amino acids to trigger gluconeogenesis. With this, your body produces fresh glucose stores. You must have this source of glucose since not every organ relies on ketones for energy.
Eating too few proteins could harm your health, even if it does make it easier to get back into a state of ketosis. Do your body a favor then and incorporate proteins into your diet, just not too many.
What Is The Fastest Way To Get Into Ketosis
You now know that to be in ketosis you will need to produce a certain amount of ketones or more. You also know that to produce a meaningful amount of ketones you must deplete your liver of glycogen .
We can accomplish this by one of three ways:
- Severe carbohydrate restriction
- Moderate- to high-intensity exercise
- A combination of both
In one study, complete depletion of liver glycogen occurred within 48 hours fasting or a very low-carbohydrate diet. 4https://www.ncbi.nlm.nih.gov/pubmed/4771102?dopt=Abstract5https://www.ncbi.nlm.nih.gov/pubmed/13979306?dopt=Abstract
But again, that is for complete depletion. You may not need to deplete liver glycogen 100% before ketone formation is rapidly increased, but the exact level is also unknown.
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Basics Of Carbohydrates On A Ketogenic Diet
Ketosis is a state of being based on a total carbohydrate intake that doesnt support fully the energy needs of your body. Since your body doesnt have enough intake of energy it starts a bodily process to start utilizing stored body fat to supplement the energy needs to ensure the proper function of your systems.
For a large percentage of the population this level of intake falls around 20 grams. This is a good starting line as it will induce ketosis in almost everyone who tries, typically with some time involved being short.
Your body does have glycogen stores available that it will bleed through over time and effort expended to reach the need for more fat fuel.
Once your body starts to burn your body fat and plate fat it starts adapting, see you have been eating a large amount of carbohydrates for most of your life.
Your body is having to start the engine of fat burning that it hasnt had to use and this process can take some time. People have reported from 1-2 weeks to up to 2 months.
This is why I always want people to avoid any cheats for at least their first 2 months. You want to let this engine gear up and start working how it used to throughout our evolution.
This will help you to have less hunger pangs and energy issues down the road. If you never let it fully engage this system then you will always be in a process of adapting in-between cheat days or meals.