HEADACHE AND BRAIN FOG

Electrolytes and MCT Oil

This is a common side-effect as your body adjusts from burning glucose to using fat for fuel. The best things you can do to help your headache are drink plenty of water with electrolytes, and try these supplements: bone broth, Losalt (sodium and potassium), magnesium, MCT oil, and Acetyl-L-Carnitine.

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MUSCLE CRAMPING

Electrolytes and Epsom Salt Baths

This is also caused from an electrolyte deficiency. Again, stay hydrated, increase your salt intake, drink bone broth, eat foods high in magnesium and potassium such as Kefir, leafy greens, salmon, nuts, avocados, and mushrooms. Consider also taking a magnesium supplement, such as Natural Calm Magneisum or Epsom salt baths. 

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RAPID HEARTBEAT

Electrolytes

Electrolytes, electrolytes, electrolytes. If your heart is beating faster than normal, drink a large glass of water with Losalt right away. Other options include sipping on bone broth, diluted apple cider vinegar, or unsweetened pickle juice throughout the day.  

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NAUSEA

Digestive Enzymes and Fat Consumption

Your body is not used to digesting the increase in fat you are consuming transitioning to the ketogenic lifestyle, so you may need to help digestion during this initial phase. Try taking a digestive enzyme with every meal to help your body regulate itself. Make sure your digestive enzyme has Lipase, which helps your body breakdown fats. Also, make sure you are hitting your target and eating plenty of fats (70-80% of our calorie intake). An extra avocado a day can help you reach this target. 

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DIARRHEA OR CONSTIPATION

Digestive Enzymes, Probiotics, and Hydration 

Again, this is your body adjusting to the increase in fat consumption. Make sure that you are drinking at least 8 glasses of water with salts, consuming your digestive enzymes, and consider adding some light exercise, fermented foods, and probiotics to help things move along. 

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FATIGUE

Exercise, L-Carnitine, Caffeine with MCT Oil

Make sure you are eating plenty of calories during your initial few weeks of ketosis. Even if your goal is weight loss, your body will need the extra calories as you adjust to running off of fat for fuel. Also, as some light exercise, get sunshine, and make sure you are getting plenty of sleep. Electrolytes can help with fatigue, as well as Acetyl-L-Carnitine, caffeine with MCT oil, which helps your mitochondria use fat more efficiently for fuel. 

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To see our infographic, please click here. 

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