Metabolic and Mental Health
Why People Quit Keto Diets and Intermittent Fasting Quickly and How to Fix Issues Timely
The temporary “keto flu” phase during the transition to a keto diet or time-restricted eating may be discouraging, but the potential health benefits are worth considering.
The Pitfalls of Keto Diets and Intermittent Fasting and How to Avoid Them
One of the significant challenges of implementing ketogenic diets and intermittent fasting is the initial “keto flu” phase that many people experience. This period of flu-like symptoms can be highly discouraging and may deter individuals from continuing the diet.
However, these symptoms are temporary and typically resolve within a few days to a few weeks as the body adapts to fats and uses ketones for fuel. I have outlined a seven-step solution to accelerate the recovery and adaptation phase.
Despite the initial difficulties, the potential health benefits of ketogenic diets make it worth considering for those who are looking to improve their overall well-being.
Once the body becomes fat-adapted, it is easier to lose visceral fat, stay insulin sensitive, maintain a healthy weight, and keep lean muscles.
The “keto flu” is a common term used to describe a group of symptoms that some people experience when transitioning to a ketogenic diet and intermittent fasting regimen.
These symptoms can include fatigue, headaches, dizziness, irritability, nausea, muscle cramps, constipation, diarrhea, and sleeping issues.
Only some people who start a keto diet or intermittent fasting might experience these symptoms, and the severity of the symptoms can vary widely from person to person.
In some cases, the symptoms may be milder and resolve quickly, while in others, they may be more severe and take longer to resolve. I want to inform you of the known reasons behind these symptoms based on my experience, reviews, and interactions with others.
Reasons Behind Symptoms
The key reasons can be categorized under seven headings. First, I list the reason, and then I briefly explain them.
The reasons are dehydration, electrolyte imbalances, carbohydrate withdrawal, insufficient nutrients, a sudden increase in physical activity, individual differences, and underlying health conditions.
When the body is in ketosis, it tends to excrete more water and electrolytes, which can lead to dehydration if not adequately compensated for.
The ketogenic diet can also cause imbalances in electrolytes such as sodium, potassium, and magnesium, contributing to symptoms like fatigue and muscle cramps.
Going from a diet that is high in carbohydrates to one that is very low in carbohydrates can cause withdrawal symptoms in some people. This is because carbohydrates play a role in the production of serotonin, a neurotransmitter that helps regulate mood.
If you start a new exercise routine simultaneously as starting a ketogenic diet or implementing intermittent fasting, this could contribute to fatigue and muscle cramps. This can lead to a greater severity or duration of “keto flu” symptoms.
Ensure to consume enough micronutrients, such as vitamins and minerals, when following a keto diet or intermittent fasting. A deficiency in certain nutrients can cause symptoms like fatigue and irritability.
Everyone is different, and some people may be more sensitive to the changes that occur when transitioning to a keto diet or intermittent fasting.
It is essential to recognize that every individual is unique and that what works for one person may not necessarily work for another. As such, it is crucial to avoid blindly following the exact protocol of others and to instead tailor your approach to your own individual needs and circumstances.
This is particularly important if you have any underlying health conditions, as these may require specialized support and guidance from qualified healthcare professionals.
To ensure the safety and effectiveness of any dietary or lifestyle changes, it is essential to obtain the approval and support of your healthcare team if you have specific health disorders.
1 — Pay special attention to sleep.
Many people are attracted to the potential benefits of ketogenic diets and time-restricted eating regimens, but some may find it difficult to continue due to sleep issues.
These can include sleep deprivation or insomnia. It is crucial to address any sleep problems that arise during the transition period to these dietary approaches, as sleep is essential for overall health and well-being.
I understand the difficulties that come with sleep issues during the transition to ketogenic diets or fasting, as I have experienced them myself. However, I have found that after successfully adapting to a ketogenic diet and intermittent fasting, my sleep quality improved.
Several factors can contribute to sleep issues during the transition to a ketogenic diet or the implementation of intermittent fasting, including the absence of certain nutrients that promote sleep, such as carbohydrate-rich foods, sleep-inducing amino acids, and essential minerals like magnesium.
However, it is possible to customize these approaches with sleep-promoting nutrition to improve sleep quality.
In the following sections, I will examine how nutrition, movement, and mental, emotional, and spiritual factors can impact sleep quality during the transition period of ketogenic diets and intermittent fasting regimens.
By addressing fundamental issues, establishing good sleep hygiene, and following a consistent routine, it is possible to improve sleep quality during the transition period of these dietary and lifestyle approaches. I will introduce and explain steps that can help achieve this.
2 — Obtain essential micronutrients.
From my experience with ketogenic diets and time-restricted eating, certain nutrients have had a significant impact on my hydration and sleep quality. These include glycine, tryptophan, and magnesium.
Glycine and tryptophan are amino acids that may be low in ketogenic diets. I initially supplemented these amino acids when I started a ketogenic diet but found that they caused digestive issues for me.
Low doses of 5HTP, a metabolized form of tryptophan, were more effective for me than pure tryptophan, but even these low doses eventually became less effective.
As an alternative, I found that consuming a bone broth rich in collagen helped to improve my sleep quality. Collagen-rich bone broth is a good source of bioavailable glycine and essential minerals, and some people consider it to be the “carb and fiber” of the ketogenic diet due to its small amount of healthy sugar and its ability to calm the digestive system.
After following a keto-carnivore diet, I no longer needed to supplement with tryptophan or other substances as the diet provided sufficient amounts of required amino acids, minerals, and vitamins.
However, people who do not eat animal products, particularly red meat, poultry, dairy, and carbs, may have low levels of tryptophan. Both plant-based and animal-based diets can include tryptophan, with good sources. Some common foods are milk, tuna, turkey, chicken, cheese, oats, seeds, and nuts.
Increasing glycine and tryptophan intake may significantly improve sleep quality in ketogenic diets and time-restricted regimens. For me, consuming foods rich in these amino acids at least four hours before bedtime was optimal.
Calcium, magnesium, and potassium are essential minerals that the body and brain need to function correctly. They contribute to electrolyte balance. Calcium is abundant in many foods, and I have not had a deficiency of it while following a ketogenic diet.
Potassium is tightly regulated by the body. Unless there are underlying health conditions, healthcare professionals do not generally recommend potassium supplements.
However, some people use 99 mg of over-the-counter potassium tablets to maintain electrolyte balance and hydration while following a keto diet and intermittent fasting.
Magnesium deficiency is well-known, particularly in restricted diets such as the ketogenic diet. In addition, during the fasting state, magnesium levels may decrease.
Supplementation with magnesium might be necessary for people following ketogenic diets and time-restricted eating regimens.
However, magnesium absorption from oral supplements can be low and might cause digestive discomfort. I provided practical tips in an article titled Here’s Why Magnesium Isn’t Just Another Mineral & How to Benefit.
Even though scientifically not validated yet, as an alternative, I found that using hot baths with Epsom salts (a source of magnesium) or applying magnesium cream or spray to the lower part of the body an hour before bedtime significantly improved sleep quality and addressed magnesium deficiency.
3— Fix digestive issues by temporarily supplementing with enzymes.
Digestive issues such as upset stomach, bloating, nausea, constipation, and diarrhea can have a negative impact on sleep quality and overall well-being.
These symptoms can be caused by various factors, including the consumption of a high-fat diet, as is common in ketogenic diets. Some individuals may have difficulty digesting large amounts of fat, leading to digestive discomfort and nausea.
To address this issue, some people may consider using digestive enzymes, such as lipase, protease, and pepsin. Lipase is an enzyme that is essential for fat digestion, while protease and pepsin are enzymes that help to break down protein.
While the body naturally produces these enzymes, some individuals may be deficient and may benefit from supplementation under the guidance of a healthcare professional. It is essential to consult with a qualified healthcare professional before starting any supplement regimen.
In addition to considering the use of digestive enzymes, it might be helpful to pay attention to other factors that can impact digestion, such as diet, hydration, and stress levels.
By addressing any underlying issues and adopting healthy habits, it may be possible to improve digestion and reduce the occurrence of digestive symptoms.
I documented my experience and reviews in an article titled Why Digestive Enzymes Are Important and How to Address Deficiencies.
In some cases, hormonal imbalances can also impact digestion and sleep quality. To address these issues, it will be necessary to seek guidance from a healthcare professional.
For more information about hormonal balance and optimization, you might check this story titled Hormonal Intelligence: Sharpen It to Achieve Optimal Health.
To highlight the importance of hormonal issues on sleep, I documented my findings in an article titled Fix Hormonal Sleep Issues and Improve Sleep Quality in 3 Easy Steps. I also shared my sleep improvement protocols.
4 — Redesign your workout regimen.
In addition to diet, exercise also plays a critical role in sleep quality. I have found that creating an exercise framework through trial and error has been one of the most effective ways to improve my sleep quality.
In general, I have found that I feel tired on the days when I exercise more and can fall asleep quickly. However, sometimes I have had difficulty falling asleep, mainly when I have performed intense workouts later in the day.
This is because exercise releases the stress hormone (cortisol), which can compete with the sleep-inducing hormone melatonin.
To address this issue, I have found that it is best to perform intense exercises in the morning or before 3 PM, moderate workouts before 6 PM, and take part in gentle stretching exercises two hours before bedtime. This allows the body and brain to calm down and prepare for sleep.
It is also essential to understand the role of adenosine, a molecule that helps to maintain sleep homeostasis and cycles. The more adenosine that accumulates in the brain during the day, the sleepier we feel at night.
Exercise can contribute to adenosine accumulation, but be mindful of the timing of workouts and other activities. Caffeine, which acts as an adenosine receptor antagonist, can interfere with sleep, so it is important to stop consuming caffeine at least 10 hours before bedtime.
The bottom line is to create a balanced exercise routine that allows the body and brain to relax and prepare for sleep and to be mindful of the timing of workouts and other activities that may impact sleep quality.
It can also be helpful to engage in meditative practices in the two hours leading up to bedtime to calm the body and mind. I will cover this vital point in the next section.
5 — Lower stress with mindfulness practices.
Thoughts and feelings can significantly impact sleep quality. To improve sleep, it is essential to regulate emotions through the use of mindfulness practices such as meditation. Meditation is a potent tool for reducing stress and anxiety.
Mindful living and meditation can effectively calm the mind and body for restorative sleep. Being mindful and present can enhance overall health and well-being. By regulating emotions with cognitive flexibility, we can calm our minds.
Amygdala hijacks might occur for various reasons at night, especially for people who have a busy lifestyle. The amygdala, a part of the brain responsible for alertness and monitoring, can become overactive in specific individuals, leading to increased stress and anxiety.
To manage this, mindfulness practices can be beneficial in calming the amygdala and strengthening the neocortex. Stress and anxiety can prevent restorative sleep, as they can increase cortisol levels and decrease melatonin.
Meditation can effectively reduce stress and anxiety and can also improve focus, attention, memory, and task switching by strengthening the neocortex. When practicing meditation, focusing on the breath and a chosen object can create a sense of calm in the brain.
My friend Heather, a bodybuilder and engineer, asked why doctors cannot prescribe meditation for sleep deprivation. As sleep is critical for fat loss and healthy weight management, I shared the experience of another friend who lost substantial fat after fixing her sleep.
6 — Express your thoughts and feelings by writing and verbalizing.
Journaling can provide valuable insight and can even be therapeutic. By recording our feelings, thoughts, and actions, we gain a better understanding of ourselves and our experiences.
Expressive writing is an easy and enjoyable activity that allows us to jot down our thoughts, emotions, ideas, and plans and helps us to stay organized.
Furthermore, writing about our thoughts and emotions can create mental space and alleviate stress in the body. By verbalizing our feelings, we can release the emotional load from the limbic system, resulting in the sense of relief.
In addition, self-talk can be a helpful tool for improving sleep. It is essential to choose a pleasant story format and adopt an empathetic and self-compassionate tone when engaging in self-talk. Unlike common beliefs, self-talk is not crazy, but it is clever.
Using self-talk before bedtime or upon waking up in the middle of the night can help bring about a sense of calm and facilitate sleep. I provided some self-talk samples in an article titled Here’s How I Talk to Myself for Self-Therapy.
I documented my mindfulness experience in a guiding story titled Practice Mindfulness for Enhanced Mental Clarity and Focus During Difficult Times.
7— Consider stress-reducing supplements.
I have temporarily used various sleep-inducing supplements, such as melatonin and medication, in my younger years. While supplemental melatonin aided in overcoming jet lag, it did not enhance sleep quality.
On the other hand, naturally secreting melatonin proved to be beneficial for me. Lithium orotate, although not a direct sleep-inducing supplement, was the most effective for me.
Hormones and neurotransmitters play a crucial role in maintaining sleep quality. It is necessary to balance hormones like cortisol, insulin, growth hormone, and melatonin, as well as neurotransmitters like dopamine, serotonin, oxytocin, and GABA.
I have found lithium orotate to be particularly important in balancing neurotransmitters based on my personal experience. Some individuals may have a deficiency in lithium, and I was one of them.
Upon safely supplementing with small doses of lithium orotate, I noticed a reduction in overall stress and an improvement in sleep quality while transitioning to ketogenic diets and time-restricted eating.
Some people may use various sedating supplements, such as those derived from plants like chamomile, ashwagandha, passionflower, valerian root, lavender, green tea extract, and cocoa extract.
As these supplements did not work for me, I cannot comment on their effectiveness. However, they may be worth considering as they might be effective for some individuals.
It is essential to consult with qualified healthcare professionals before taking any supplements, as they might have potential side effects and interact with medication.
From the perspective of the brain and mental health, the most beneficial supplements for me were DHA and EPA (omega-3 fatty acids), which reduced inflammation and contributed to restorative sleep.
Conclusions
One of the most challenging aspects of adopting a ketogenic diet or intermittent fasting regimen is the transition period, during which individuals may experience the “keto flu” and become discouraged from continuing.
It is important to prioritize sleep, as it is crucial for overall health, well-being, and life satisfaction. Exercise, diet, hydration, and rest are all essential in improving sleep patterns and managing stress.
For those new to these types of regimes, it is normal to experience some challenges as the body adjusts to the biochemical effects.
It is essential to recognize and accept this fact, as it does not necessarily mean that the regimes are flawed or incompatible with specific individuals.
By taking necessary precautions and making essential adjustments, we can minimize the side effects of these regimes and make them sustainable lifestyle choices.
Key Takeaways of the Article
To recap the story, I offer the succeeding takeaway points for consideration.
- Follow a consistent sleep routine, including setting a consistent bedtime, creating a relaxing pre-sleep environment, and avoiding screens before sleep.
- Include glycine and tryptophan in the diet through sources such as bone broth or supplements, with guidance from healthcare professionals.
- Eat a nutrient-dense diet to ensure an adequate intake of essential minerals and vitamins, especially magnesium. Consider oral or topical supplementation if necessary.
- Be mindful of some types and quantities of food consumed at dinner, as they can impact sleep quality. Try not to eat anything four hours before bedtime.
- Engage in physical activity earlier in the day and gentle exercises later to increase adenosine, relax the body, and prepare the mind for sleep.
- Maintain hydration by consuming enough fluids and electrolytes, especially during periods of physical activity and in hot weather.
- Practice mindfulness techniques, such as meditation, yoga, deep breathing, and compassionate self-talk, to calm the brain and promote sleep.
- Manage stress through strategies such as priority management, boundary setting, and working in a flow state.
- Keep a diary of your thoughts and emotions regularly.
- Take digestive enzymes, such as lipase, protease, and pepsin, after heavy meals containing fat and protein to aid digestion and improve sleep quality.
- Experiment with herbal supplements to see if they improve sleep quality for you. You might discuss with your physician for suitability of lithium orotate.
- Seek the guidance of healthcare professionals such as physicians, dieticians, and nutritionists specializing in keto diets and intermittent fasting for personalized recommendations and support.
Optimizing a regime and establishing healthy lifestyle habits with optimism can facilitate the transition to a ketogenic diet or intermittent fasting regimen. On the other hand, negative thoughts, pessimism, and denial can hinder progress.
Based on my own experience, following a well-formulated ketogenic diet by eating whole foods and performing an intermittent fasting regimen with moderate exercise and restorative sleep can produce a favorable hormonal profile and metabolic flexibility.
For example, you can get an excellent glucose profile, reduced insulin levels, increased growth hormone, optimized leptin and cortisol, and enhanced BDNF.
Autophagy and mitophagy to detoxify cells are bonuses of fat adaptation. These natural processes can improve metabolic and mental health, taking your wellness and life satisfaction to another level.
Fat adaptation is a physiological process that has been ingrained in our DNA since ancient times when humans had to rely on stored body fat as an energy source during periods of famine.
Our bodies have evolved to use fat as a fuel source and produce necessary blood glucose for vital organs when food is scarce. This ability is an essential survival mechanism.
The body can produce the necessary blood glucose through the process of gluconeogenesis, utilizing available amino acids and both dietary and stored fat. Unless there are underlying health conditions, the body tightly regulates fat storage and will not deplete this energy source.
Upon achieving fat adaptation, the need for calorie counting, fad diets, costly supplements, and excessive exercise are eliminated as the body can perform its functions efficiently and effectively. This is a result of the body’s natural and graceful design.
The good news is that it is possible to achieve fat adaptation by adjusting the ratios of carbohydrates and fats while controlling protein intake and inducing mild ketosis.
This allows the body to adapt to using fat as an energy source without adhering strictly to a ketogenic diet or fasting. However, following a ketogenic diet and fasting can facilitate the fat-adaption process.
Here is a bit of humor on keto diets.
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Disclaimer: My posts do not include professional or health advice. I only document my reviews, observations, experience, and perspectives to provide information and create awareness.
As part of my creative non-fiction writing goals, I’d like to share a few stories that might warm our hearts with a bit of humor into weighty topics.
Sample Humorous Stories
Finally, After Burning Her House, Georgia Found Enlightenment
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