<p><b>In addition to eating a high-fat diet and limiting carbohydrates, the metabolic, fat-burning state of ketosis can be induced by fasting.</b></p><p>Fasting can help your body burn fatty acids instead of glucose faster and start producing ketones.</p>

Fasting Ketosis

Health

<ul><li><b>Water flushing </b></li><li><b>Fatigue</b></li><li><b>Hunger and sugar cravings</b></li><li><b>Keto breath</b></li><li><b>Digestive concerns</b></li><li><b>Muscle cramps</b></li><li><b>Less energy</b></li><li><b>Heart palpitations</b></li><li><b>Ketosis flu</b></li></ul>

Common Side Effects of Fasting Ketosis

<ul><li><b>Get enough sleep </b></li><li><b>Work on reducing stress as much as possible. </b></li><li><b>When combining intermittent fasting with a ketogenic diet, eat enough calories during your eating periods.</b></li><li><b>Stay hydrated</b></li><li><b>Increase salt intake</b></li><li><b>Eat mineral-rich foods</b></li><li><b>Supplement with magnesium</b></li><li><b>Take exogenous ketones</b></li><li><b>General self-care</b></li></ul>

How to Deal With Fasting Ketosis Symptoms

<p>After the initial period of the Keto diet, you'll be reaping <b>amazing benefits like: </b></p><ul><li><b>Weight loss and appetite suppression</b></li><li><b>Boosted energy</b></li><li><b>Higher mental clarity and cognition</b></li></ul>

Positive Fasting Ketosis Symptoms

<div>
<img src="https://www.perfectketo.com/wp-content/uploads/2018/08/AGheadshot.jpeg"><p><a href="http://dranthonygustin.com">Dr. Anthony Gustin</a> is a board-certified sports chiropractor, functional medicine practitioner, entrepreneur, podcast host, and founder of Perfect Keto.</p>
<h2>What Is Fasting Ketosis? </h2>
<h2>Fasting Ketosis Symptoms </h2>
<p>Before you begin to see the incredible effects of fasting ketosis, you may experience at least one of several common symptoms. While you may initially think the diet isn't working for you, this is a natural reaction, and these symptoms are only temporary as your body is adapting to being in ketosis. </p>
<p>In this article you'll learn about: </p>
<h2>Common Side Effects of Fasting Ketosis </h2>
<p>Combined with a high fat, low carb diet, fasting can help your body burn fatty acids instead of glucose faster and start producing ketones. After a week or two you'll train your hunger hormones to adapt, but in the beginning you may experience at least one of the following temporary symptoms. </p>
<h3>Water Flushing </h3>
<p>This can cause you to feel unusually tired and weak until things balance out more. This is often a symptom that causes people to quit fasting before they get into ketosis and see the benefits. Remember that this transition doesn't occur immediately and you need to give your body time to adjust, since it's not used to going long stretches of time without food. Don't expect to be full of energy as you begin intermittent fasting. </p>
<h3>Hunger and Sugar Cravings </h3>
<h3>Keto Breath </h3>
<p>This wears off within the first week or so, but in the meantime you could brush your teeth more often or try some sugar-free gum. Just be sure to check the carbs in the gum, as they could raise your blood sugar levels and reduce ketone levels. The bad breath may also be accompanied by a dry mouth feeling. </p>
<h3>Digestive Concerns </h3>
<p>Some people may notice a change in bowel movements during the first phases of ketosis. Diarrhea or constipation may occur as changes happen in your gut's microbiome. </p>
<p>Take psyllium husk or activated charcoal during this phase to help with diarrhea, and be sure to always drink lots of water. </p>
<h3>Muscle Cramps </h3>
<p>Lack of hydration can cause minor, temporary muscle cramps in some people when in fasting ketosis. Pains and aches may also be caused by malnourishment and insufficient levels of minerals nutrients. In particular, magnesium, potassium and calcium deficiencies can cause muscle pains due to an imbalance of electrolytes. </p>
<h3>Less Energy </h3>
<h3>Heart Palpitations </h3>
<p>An increase in heart rate may happen within the first few weeks of fasting or being in ketosis. If you normally have lower blood pressure, this is more likely. Heart palpitations can occur from lack of water and salt, making it important to increase your intake of both. </p>
<h2>Ketosis Flu </h2>
<p>While the symptoms will likely be less dramatic when fasting than eating a ketogenic diet, you still may experience the keto flu in the first few days of ketosis. Here are the side effects to be aware of. </p>
<img src="https://www.perfectketo.com/wp-content/uploads/2018/06/common-keto-flu-symptoms-510x689.jpg"> <h3>Tiredness or Feeling Unmotivated </h3>
<p>If your body isn't keto adapted or used to fasting, you'll likely feel short term fatigue at the start. This is due to the electrolyte loss and dehydration, combined with a withdrawal from carbs and sugar as your body adapts. Keep in mind that it's temporary, and aim to rest during and avoid strenuous physical activity. </p>
<p>Since your cells haven't adapted to running on ketones yet when you start fasting, headaches can be fairly common. This is a hypoglycemic issue related to your blood sugar, as your insulin is lowered. Until your body to ketones, this may be unavoidable but is always temporary. </p>
<h3>Irritability </h3>
<p>While you'll soon notice elevated mood levels, you might find yourself snapping at people more than usual while your body adjusts. Moodiness is not uncommon during a period of withdrawal from carbs and sugar, which is only enhanced by the other keto flu symptoms. A cup of black coffee can provide energy and liven your mood if you feel like you need something to tame your temporary grumpiness. </p>
<h3>Brain Fog or Feeling Confused </h3>
<p>Ketosis can lead to more mental clarity, but at first you may find yourself feeling confused, forgetful or foggy. If your body is used to a blood sugar roller coaster, then lowering levels can trigger brain fog. It can show up no matter how much sleep you get or whether or not you've had coffee. Try to go into the first day or two of fasting being aware of the potential brain fog, as it takes some time to transition. </p>
<p>A sense of sluggishness is possible in the first few days of fasting. You may feel weary and inactive, as your blood sugar levels are lowering while your body adapts. Be sure to avoid any possible stressors such as mental strains or a lack of sleep. </p>
<p>Not unlike the regular flu, you may feel feverish when entering ketosis. It's possible that  if you are burning fat, that it could cause an increase in heat which leads to an elevated temperature, however there is not enough conclusive evidence to determine this. </p>
<p>Now that we've covered some of the main concerns when fasting and entering ketosis, let's discuss how to best deal with them as your body adjusts. </p>
<h2>How to Deal With Fasting Ketosis Symptoms </h2>
<img src="https://www.perfectketo.com/wp-content/uploads/2018/06/how-to-deal-with-fasting-ketosis-symptoms-510x551.jpg"> <h3>Stay Hydrated </h3>
<p>You can expect a big flush in water weight, which can leave you dehydrated and exacerbate the above symptoms. Drink plenty of water and consume bone broths that are rich in minerals. </p>
<h3>Increase Salt Intake </h3>
<h3>Eat Mineral-Rich Foods </h3>
<h3>Supplement With Magnesium </h3>
<p>Take magnesium citrate to help balance hydration and electrolyte levels. Be careful with this if you experience diarrhea, and if you have kidney problems, check with your doctor before taking magnesium supplements. </p>
<h3>Take Exogenous Ketones </h3>
<h3>General Self Care </h3>
<p>Make sure you're taking care of yourself. Whether you're starting a new ketogenic diet, trying intermittent fasting or both, ketosis is an adjustment for your body. Know you're doing something good for yourself, and keep your long-term health in mind if your symptoms frustrate you. Be sure to get plenty of sleep. Sleep deprivation can lower testosterone, which cause insulin resistance and make your blood sugar levels rise. </p>
<h2>Positive Fasting Ketosis Symptoms </h2>
<p>If these symptoms have you feeling nervous about your new keto diet, don't forget that there are many positive symptoms of fasting in ketosis. Once you get through the first couple of weeks you'll be reaping the amazing benefits. </p>
<h3>Weight Loss and Appetite Suppression </h3>
<p>Not only does fasting in ketosis naturally reduce food intake and increase fat loss, eating a high-fat, low carb diet also increases satiety and naturally reduces appetite. </p>
<h3>Boosted Energy </h3>
<p>After you get through the initial phases of ketosis, a great benefit of switching from a carb-heavy diet to a low-carb diet is a more steady stream of energy. Fasting in ketosis reduces spikes in blood sugar even more, leaving you with more stable energy levels throughout the day. </p>
<h3>Higher Mental Clarity and Cognition </h3>
<h3>Long-Term Preventative Health </h3>
<h2>Avoiding Symptoms </h2>
</div>

Dr. Anthony Gustin is a board-certified sports chiropractor, functional medicine practitioner, entrepreneur, podcast host, and founder of Perfect Keto. Before you begin to see the incredible effects of fasting ketosis, you may experience at least one of several common symptoms. While you may initially think the diet isn't working for you, this is a natural reaction, and these symptoms are only temporary as your body is adapting to being in ketosis.

Bite‑sized knowledge
to upgrade
your career

Are You In Fasting Ketosis? Common Signs of Ketosis From Fasting

Fasting Ketosis

Common Side Effects of Fasting Ketosis

How to Deal With Fasting Ketosis Symptoms

Positive Fasting Ketosis Symptoms

What Is The Ketogenic Diet [A Keto Guide for Beginners]

Intermittent Fasting on a Keto Diet | Ruled Me

The keto diet, explained

Bite‑sized knowledgeto upgradeyour career

Are You In Fasting Ketosis? Common Signs of Ketosis From Fasting

Fasting Ketosis

Common Side Effects of Fasting Ketosis

How to Deal With Fasting Ketosis Symptoms

Positive Fasting Ketosis Symptoms

What Is The Ketogenic Diet [A Keto Guide for Beginners]

Intermittent Fasting on a Keto Diet | Ruled Me

The keto diet, explained

Bite‑sized knowledge
to upgrade
your career