If you suffer from troublesome digestive issues like bloating, gas…

Constipation, heartburn, digestive discomfort, irregular bowel movements.

You’ll definitely want to read this very important message…

Coffee’s natural laxative stimulates muscles in our digestive system.

Let’s see which of these solution helps and gives you the best results.

The coffee insights can help boost and shape all your future choices.

Why Does Coffee Cause Bloating?

Keep reading to discover the answer to…

“Does coffee cause bloating”

What’s the relationship between coffee and digestive discomfort.

Coffee is one of the most popular beverages worldwide.

It is cherished for its invigorating aroma and energizing effects.

But for some coffee enthusiasts, there is an unsettling feeling…

And that’s because their favourite brew causes bloating.

Many coffee drinkers have experienced that uncomfortable feeling.

It is like a swelling or tightness felling of abdominal fullness.

That uncomfortable swollen belly after indulging in a cup of joe…

This has almost become a daily concern, which has sparked curiosity.

And led to questions about whether coffee is to blame for this digestive discomfort.

In this article, we will delve into the relationship between coffee and bloating.

Exploring what contributes to this phenomenon.

And providing insights to help you navigate the impact of coffee on your digestive system.

The Link Between Coffee and Bloating

Anecdotal Evidence and Consumer Experiences

When it comes to the relationship between coffee drinking and bloating.

The anecdotal evidence and consumer experiences play a significant role in shaping the conversation.

Many coffee drinkers experience bloating after drinking their favorite brew…

Their personal experience supports the belief coffee can cause digestive discomfort.

One reason for this anecdotal evidence are certain compounds in coffee.

These compounds can have an impact on the digestive system…

You see, coffee contains various substances.

Including caffeine and chlorogenic acids.

These can stimulate the production of stomach acid and increase gastric motility.

These effects can result in bloating and gastrointestinal discomfort.

Especially in people with sensitive digestive systems…

And high acidity of coffee can contribute to bloating for some people.

The acidic nature of coffee can irritate the lining of the stomach.

And trigger the production of excess gas.

That common feeling of bloating and discomfort.

It’s important to note that individual experiences may vary.

While some people may be more prone to bloating after consuming coffee.

Others may not experience any adverse effects.

There are a list of points to take into account…

Overall gut health, tolerance to caffeine.

And sensitivity to specific components in coffee.

All these points can influence the degree for someone to experience bloating.

While anecdotal evidence provides valuable insights…

It is important to approach it with caution.

Personal experiences can vary greatly.

And what may cause bloating for one person may not have the same effect on another.

To gain a clearer understanding of the connection between coffee and bloating…

It is necessary to explore scientific research and studies that delve into this topic further.

The presence of caffeine in coffee with acids…

Research suggests these contribute to digestive discomfort and bloating for some people.

Caffeine

Coffee is well-known for its caffeine, which is a stimulant that can affect gastrointestinal system.

Caffeine stimulates production of stomach acid.

And increases gastric motility…

This means it can speed up movement of food through the digestive tract.

And for some people, this increased activity can result in bloating.

Because it may cause the accumulation of gas in the digestive system.

Chlorogenic Acids

Coffee also contains chlorogenic acids.

These types of acids are natural compounds found in many fruits and vegetables.

These acids have been associated with certain health benefits as well.

But they can also have a stimulating effect on the stomach and digestive system.

Similar to caffeine, chlorogenic acids can increase gastric acid secretion.

And bloating with painful discomfort in people with sensitive digestive systems.

Acidity

Coffee is by nature acidic.

And this acidity can have an impact on the digestive system.

The high acid content of coffee can irritate lining of the stomach.

This can trigger production of excess gas…

And can result in bloating for people susceptible to digestive issues.

Including if they have conditions such as gastritis or acid reflux.

It’s important to consider if these compounds can vary from person to person.

Some people may be more sensitive to the effects of caffeine and acids…

While others may not experience any noticeable digestive discomfort.

Its best to know what our tolerance, and overall gut health is.

And if there are underlying digestive conditions which can influence how our body responds.

It’s always a good idea to pay attention to your body’s unique response to coffee.

And other foods or beverages.

If you notice coffee consistently gives you bloating or digestive discomfort…

It may be worth exploring alternatives or adjusting your consumption habits.

Gut sensitivity and caffeine metabolism

Lets see how gut sensitivity and caffeine metabolism determine the impact of coffee on bloating.

Each compound plays a crucial role in determining the impact of coffee on bloating.

Including gut sensitivity and caffeine metabolism.

These can vary from person to person.

And significantly influence how the body responds to coffee consumption.

Gut Sensitivity

Every person has a unique gut microbiome and digestive system.

And it can affect how they process and tolerate certain foods and beverages.

Some people may have a more sensitive gut.

A stomach that reacts strongly to compounds in coffee…

And caues bloating with digestive discomfort.

We need to know the balance of gut bacteria, intestinal permeability…

And overall gut health can influence sensitivity to coffee.

Caffeine Metabolism

The way our body metabolizes caffeine…

This can impact how it affects digestive function and bloating.

Caffeine is primarily broken down by an enzyme called CYP1A2 in the liver.

Genetic variations can influence the activity of this enzyme.

And the result is differences in caffeine metabolism.

People that metabolize caffeine slower may experience prolonged effects.

Including longer period of digestive system stimulation and bloating.

Food Sensitivities

In some cases, bloating after drinking coffee may be food sensitivity or intolerance.

For example…

Some people are lactose intolerant.

Adding dairy-based creamers or milk to their coffee may cause bloating.

Some people may have sensitivities to additives or sweeteners.

These are commonly found in flavoured or speciality coffee brews.

Identifying specific food sensitivities helps alleviate coffee bloating symptoms.

Overall Digestive Health

The overall health of digestive system plays a significant role in how it responds to coffee.

Sime people have irritable bowel syndrome (IBS).

This is inflammatory bowel disease (IBD).

Other people have gastroesophageal reflux disease (GERD)

These can make our digestive system more susceptible to bloating…

And in some cases painful discomfort is triggered by coffee.

It’s important to consider pre-existing digestive conditions.

And how they may interact with coffee consumption.

Understanding can help us make informed decisions about coffee and bloating.

The Influence of Caffeine on Digestion and Bloating

Caffeine, a natural stimulant found in coffee, tea, and other beverages.

Caffeine has a direct impact on the central nervous system (CNS).

And can affect gastrointestinal motility…

When we drink caffeine it is quickly absorbed into the bloodstream.

And readily crosses the blood-brain barrier, exerting its effects on various parts of CNS.

Central Nervous System Stimulation

Caffeine acts as adenosine receptor antagonist in the brain.

Adenosine is a neurotransmitter.

This promotes relaxation and drowsiness by binding to receptors.

By blocking adenosine receptors, caffeine increases neuronal activity.

This results in increased alertness, improved concentration…

And a sense of wakefulness.

The stimulation of CNS is one reason why people often turn to coffee.

Its part of their morning energy boost or to stay awake.

Gastrointestinal Motility

Caffeine can also influence gastrointestinal motility.

This is the movement of food through digestive tract.

It is a stimulation and inhibitory which effects different parts of gastrointestinal system.

Stimulation of Gastric Acid Secretion

Caffeine has been shown to stimulate the release of gastric acid in the stomach.

It helps with the digestion of food.

Increased gastric acid secretion can help some people with digestive issues.

Especially with low stomach acid production.

But excessive acid secretion can cause heartburn or gastroesophageal reflux.

Increased Colonic Motor Activity

Caffeine can accelerate colonic motor activity.

This means increased contractions and faster movement of stool through colon.

The effect is because of direct stimulation of smooth muscles in the colon.

And for some people the increased colonic motility may cause looser stools or diarrhea.

The effects of caffeine on gastrointestinal motility can vary…

Some people may be more sensitive to these effects.

Others may not experience significant changes in their digestive function.

Consider sensitivity, tolerance, gut health can influence how caffeine affects gastrointestinal motility.

Lower Esophageal Sphincter

Caffeine has been known to relax lower esophageal sphincter (LES)

This ring of muscle separates the esophagus from the stomach.

When LES is functioning properly…

It helps stop back flow of stomach acid into esophagus.

But relaxation of LES caused by caffeine…

Can weaken its ability to keep stomach acid in the stomach.

The result is acid reflux.

And this can contribute to bloating and discomfort in some people.

Here’s how caffeine influences relaxation of LES and contributes to acid reflux…

Reduction in LES Pressure

Caffeine has been found to decrease pressure within LES.

This makes it more likely to open spontaneously.

Or in response to minimal pressure changes.

The relaxation of LES can allow stomach acid to flow back into esophagus.

And the symptoms are heartburn, regurgitation, and bloating.

Delayed Gastric Emptying

Caffeine can delay gastric emptying.

This means movement of food from stomach into small intestine.

Slower gastric emptying can result in accumulation of stomach contents.

And this includes acid with increased reflux and bloating.

Increased Stomach Acid Production

Caffeine stimulates secretion of gastric acid in the stomach.

Excessive production of stomach acid, combined with relaxation of LES…

Can result in acid reflux symptoms and contribute to bloating.

Diuretic Effect

Caffeine is known for its diuretic effect.

This means it can increase urine production and promote fluid loss from the body.

This diuretic property of caffeine can have an impact on water balance.

The result is dehydration and digestive disturbances, including bloating.

Here’s how the diuretic effect of caffeine can contribute to digestive issues..

Increased Urination

Caffeine acts as a mild diuretic by stimulating kidneys to produce more urine.

This can result in increased frequency of urination.

And excretion of larger volumes of fluid from the body.

As a result, water balance may be disrupted, and the body can become dehydrated.

Dehydration and Digestive Function

Dehydration can affect the digestive system in various ways.

Insufficient hydration can result in reduced mucus production in gastrointestinal tract.

And this may impair the protective lining of stomach and intestines.

Dehydration can affect movement of food through the digestive system.

The result can be a slower transit time or constipation.

These disruptions in digestive function can contribute to bloating and discomfort.

Electrolyte Imbalance

When we have fluid loss, caffeine can increase excretion of certain electrolytes.

This includes sodium and potassium, through urine.

Electrolytes are crucial in maintaining proper hydration, nerve function, and muscle contractions.

When electrolyte levels are imbalanced, it contributes to dehydration and disturbances in digestion.

Acids in Coffee and Their Role in Bloating

Coffee contains various compounds, including chlorogenic acid.

Including acidic substances, which can irritate stomach lining and contribute to bloating.

Here’s how these compounds can play a role:

Chlorogenic Acid

Coffee is a rich source of chlorogenic acid.

Its a polyphenol that has been associated with certain health benefits.

But chlorogenic acid is known to be acidic.

And for some people drinking of acidic substances like chlorogenic acid…

Can irritate stomach lining, which means discomfort, bloating, even acid reflux.

Gastric Acid Stimulation

When acidic compounds like chlorogenic acid, enter the stomach.

They can stimulate secretion of gastric acid.

Increased gastric acid production can affect the balance of stomach acid.

And overproduction can irritate stomach lining and cause bloating or indigestion.

Increased Gas Production

Drinking coffee can stimulate production of gas in digestive system.

Studies show a combination of caffeine and acidic compounds in coffee…

Can promote the release of certain hormones and increase gut motility.

And can result in production of excess gas.

This can contribute to bloating and discomfort.

Coffee acidity

This means pH level of coffee.

Lower pH values are higher acidity.

When we drink coffee, the acidity can trigger acid reflux in some people.

Acid reflux happens when lower esophageal sphincter (LES)…

This muscular ring separates esophagus from stomach, relaxes inappropriately.

And it allows stomach acid to flow back up into esophagus.

The acidic compounds in coffee can irritate lining of esophagus.

And cause a burning sensation we feel as heartburn…

The reflux of stomach acid can feel like bloating and discomfort in upper abdomen.

Increased acidity in stomach can affect digestion.

And may lead to indigestion, belching, and gas production.

The cycle continues to heighten the sensation of bloating.

Coffee roast

The roast level and brewing method of coffee can significantly influence acidity.

Lighter roast coffees retain more acidity.

Darker roasts have a smoother, less acidic flavour.

If someone experiences bloating or acid reflux…

They may find darker roasts are gentler on their digestive system.

The brewing method plays a role in coffee acidity.

Brewing methods such as espresso.

And French press tend to extract more oils.

And compounds from the coffee grounds, including acids.

On the other hand…

Brewing methods like pour-over or drip coffee filter out some acidic compounds.

And the final cup of coffee is less acidic.

Individual Factors and Coffee Sensitivity

Variation in caffeine metabolism can impact on how it affects bloating.

There is a enzyme responsible for metabolizing caffeine.

It is called cytochrome P450 1A2 (CYP1A2)…

And genetic factors can influence its activity levels.

Some people are “fast metabolizers” of caffeine.

This means they break it down quickly.

While others are “slow metabolizers” and process caffeine more slowly.

For fast metabolizers…

Caffeine is cleared from the body more rapidly, which may reduce bloating.

On the other hand…

Slow metabolizers may have a longer duration of caffeine in their system.

This can increase the chances of bloating.

There are many factors to consider like age, liver health, and medication use.

All these can influence caffeine metabolism and its effects on digestion.

Certain medications used for acid reflux or gastrointestinal disorders…

Can interact with caffeine and increase bloating symptoms.

Understanding our caffeine metabolism can be helpful in managing bloating.

Caffeine can vary, and may be more sensitive to its effects regardless of metabolism.

Monitoring personal reactions and adjusting caffeine can help.

We need self-awareness with right tolerance level to minimize bloating and discomfort.

Managing Coffee Bloating

Moderate coffee consumption

Limit the amount of coffee you drink on a daily basis.

Start to gradually reduce intake to see if it helps alleviate bloating symptoms.

Some people switch to decaffeinated coffee or alternative beverages like herbal tea.

Choose low-acid coffee

High acidity in coffee can contribute to digestive discomfort.

Consider low-acid coffee varieties, because the beans are naturally low in acidity.

Often the beans undergone a special roasting process to reduce acidity.

Cold brew coffee tends to have lower acidity levels as well.

Pair coffee with food

Drink coffee with food can help minimize the impact on digestion.

Eating a meal or snack before or while drinking coffee can help.

Food acts as a protective barrier for the stomach, reducing bloating.

Smaller servings

Instead of large cups of coffee drink smaller cups.

This is really simple an dallows you to enjoy the flavor.

And experience without overloading digestive system or risk of bloating.

Stay hydrated

Coffee has a diuretic effect, which can contribute to dehydration.

Its important you’re drinking enough water throughout the day for hydration.

Hydration supports proper digestion.

And can help minimize digestive disturbances and bloating.

Pay attention to your body

Listen to your body, because everyone’s tolerance to coffee varies.

Be aware and see how you react to different types and amounts of coffee.

If you notice a specific coffee or brewing method consistently triggers bloating…

Consider making adjustments or exploring alternative options.

Coffee alternatives

If you find coffee consistently causes bloating and discomfort.

Explore alternative beverages that are gentler on the digestive system.

Herbal teas, green tea, or low-acid options like cold brew may be worth trying.

Food diary

A food diary can be a helpful to identify patterns between coffee drinking and bloating episodes.

Simply take note of your daily coffee intake along with other foods and beverages.

You can track and measure between your coffee drinking and bloating symptoms.

This can provide valuable insights into how your body reacts to coffee.

And help you make informed decisions about your coffee drinking.

Be sure to note the type of coffee, brewing method, serving size…

And anything else like food or hydration levels to get a better understanding.

Frequently Asked Questions

Can caffeine in coffee directly contribute to bloating?

Caffeine is not known to directly cause bloating.

But for some people they may experience increased stomach acid production.

And relaxation of the lower esophageal sphincter.

The result can be indigestion and bloating in sensitive people.

How long does the bloating from coffee typically last?

The amount of time for bloating from coffee can vary from person to person.

If bloating happens after drinking coffee…

It may last for a few hours as the body processes and digests the coffee.

Are there any specific factors that can make coffee-related bloating worse?

There are many reasons why coffee-related bloating happens.

One of the biggest is drinking large quantities of coffee.

Drinking coffee on an empty stomach.

Adding high-fat or dairy-based additives like cream or milk.

All these can contribute to bloating and digestive discomfort.

Can switching to decaffeinated coffee help reduce bloating?

Switching to decaffeinated coffee may help reduce bloating for some people.

But caffeine can stimulate the production of stomach acid.

Choosing decaffeinated coffee may minimize increased acidity and bloating.

Bear in mind, other components in coffee like acids and oils can still cause bloating.

Are there any alternative beverages that may be less likely to cause bloating?

For anyone experiencing bloating from coffee…

The best choice is to explore alternative beverages which might be helpful.

Herbal teas like peppermint or ginger tea, are known for their digestive properties.

And may help alleviate bloating.

Non-caffeinated green tea, chamomile tea, or plain water can be good alternatives.

These are less likely to cause bloating.

Experiment with different beverages.

And see how you feel, and what can help identify the most suitable choices.

Conclusion

In this article we discussed anecdotal evidence…

And experiences with connection between coffee and bloating.

Compounds in coffee such as caffeine and acids may contribute to digestive discomfort and bloating.

Gut sensitivity and caffeine metabolism play a role in determining the impact of coffee on bloating.

Caffeine stimulates central nervous system…

And affects gastrointestinal motility, which can result to bloating.

Coffee’s impact on lower esophageal sphincter can contribute to acid reflux and bloating.

The diuretic effect of caffeine can disrupt water balance and contribute to digestive disturbances.

And acidic compounds in coffee, like chlorogenic acid, may irritate stomach lining and cause bloating.

Coffee roast levels and brewing methods can influence acidity of coffee.

And its ability to trigger bloating.

Variation in caffeine metabolism means some people may experience bloating after drinking coffee.

Practical tips for reducing bloating while enjoying your cup of coffee…

Include moderating or choosing low-acid options, and pairing coffee with food.

Keeping a food diary can help track personal reactions.

And identify patterns between coffee drinking and bloating episodes.

A diary helps is to make informed decisions about our coffee intake.

Overall, it’s important to recognize coffee’s impact on bloating can vary from person to person.

And we should listen to our bodies and make choices to suit our own digestive sensitivities.

In a nutshell…

Because of lifestyle choices and environmental factors we face daily.

Toxins in the air, personal care, cleaning products and more.

Poor diet, excess processed, high-sugar foods, not enough fiber.

Nutrient deficiencies such as zinc and vitamin D

Worry, anxiety and excess stress

Dysbiosis (not enough good microbes, probiotics, too many bad ones)

Excess alcohol consumption, now or in the past

Previous bacterial infections, such as from food poisoning

Medications such as NSAIDs and antacids

GMOs, pesticides and herbicides in our foods

The above list is very short…

But you can easily see why gut lining issues affect millions of people.

Matter of fact, all over the world, the causes are almost impossible to avoid.

P.S. It can be really difficult to pinpoint one single cause of leaky gut or other chronic health issues.

But we have a “Gut Repair” special report we now know certain foods, environmental toxins, heavy metals, medications, stress can contribute to serious gut inflammation, which can spiral into chronic health issues.

Comment below if you would like a copy of the Gut Repair special report.

“What is Ketosis and Why a Ketogenic Diet?”

Could your biggest breakthrough be waiting for you right here?

I am SO glad you stopped by today!

I’ll bet you’re wanting to know all about this “best kept secret”…

The truth is you are experiencing it right now.

You see, your goal to get a life with less stress and more joy says something about you.

Something specific…

Dear Friend,

Firstly, I don’t want you to read this just because it’s free content, anyone can do that…

I want you to read because you really want to make a significant change in your life…

Because you’re determined to reach your goals.

And because you won’t let any person, any excuse or any obstacle get in your way.

10 Signs of a sluggish metabolism…

Hard to lose weight

Hard to stay lean

Often feel tired/drowsy

Body aches and pains

Hungry between meals

Unattractive body shape

Easily fatigued

Flabby or weak muscles

Bags or circles under eyes

High stress or anxiety

Does any of the above sound familiar?

Ketosis or ketogenic diet is a high-fat, adequate protein and low-carbohydrate diet…

Generally carbohydrates in food contain glucose which the body utilizes as a primary source of energy.

Ketogenic diet isn’t really a diet it’s more a way of eating designed to have a low intake of carbohydrates.

The result is the body looks for alternative sources of energy…

Ketosis occurs when the body is in a state of low carbohydrate in the diet.

The liver converts the fat into fatty acids and ketones and replaces glucose as an energy source.

On a ketogenic diet, the body utilizes fats stored in the body as a source of energy.

Insulin levels will drop and fat burning will increase as it is on demand.

As a result, the body has a steady supply of energy while weight decreases over time.

Benefits of Ketogenic Diet

Note: For patients who are obese, ketogenic diet helps to lose weight and burn fats.

Below are other benefits of a ketogenic diet…

1. Improved Weight Loss

In a low-carbohydrate diet, the body does not store insulin as an extra energy source.

Instead, it uses existing fats in the body for energy expenditure.

In a high-fat and adequate protein diet, food consumed are heavy and tend to be filling.

So it diminishes hunger and overeating of empty calories such as sweets and junk foods.

2. Reduced risk for Type 2 Diabetes

Eating foods low in carbohydrates reduces the amount of sugar in the blood.

So if there is a low intake of carbohydrate-rich foods, sugar levels in the body are managed and controlled.

3. Increased Physical endurance

In a high carbohydrate diet, fat stores are not available as the body relies on insulin to fuel the body.

The body’s supply of stored carbohydrates lasts only for a couple of hours.

This results into refueling the body to have a constant source of energy.

In a ketogenic diet it can increase physical endurance.

This happens because the body has constant access to all energy sources by fats stored within the body.

Since there are a lot of fats stored in the body…

A person can endure long, physical and strenuous activities without the need for eating constantly.

4. Increased levels of HDL or “good cholesterol”

In the body, we have HDL (High-Density Lipoprotein) and LDL(Low-Density Lipoprotein).

These lipoproteins carry cholesterol in the blood.

LDL carries cholesterol from the liver…

And to the rest of the body while HDL carries cholesterol away…

And to the liver which is reused or excreted.

Studies have shown an increased level of HDL can lower the risk of having a heart disease.

5. Reduced Blood Pressure

An elevated high blood pressure or hypertension increases the risk for many diseases.

These can be heart disease, stroke and kidney failure.

In a high-insulin diet, salt and fluid tend to accumulate increases blood pressure.

High levels of insulin can also cause tissue within blood vessels to thicken.

This may also lead to a high blood pressure.

In a ketogenic diet, the body is discouraged from accumulating fluid…

And increases elimination of salt via urine which significantly decreases blood pressure.

What’s in a Ketogenic Diet?

A ketogenic diet consists of high fat, moderate protein and very low carbohydrates:

70% of fats
25% protein
5% carbohydrates

Ideally, there should be a low intake of carbohydrates maintained below 20 grams.

The fewer carbohydrate intake the faster the body will undergo ketosis.

Carbohydrates can be limited and should only come from vegetables, nuts, and dairy.

How many carbs can you eat and still be in ketosis?

In general, the daily intake of net carbs required to enter ketosis could vary from 20 to 100 grams per day.

And very rarely over 100 grams per day…

Most people experiencing ketosis claim to have reached this state at about 20-50 grams of net carbs per day.

Here are some foods you should avoid:

Refined carbohydrates – bread, pasta, cereals…

Starch – potatoes, legumes, beans, yams…

Sugar – honey, agave, maple syrup…

Fruit -apples, bananas, oranges…

Here are some foods you should eat on a ketogenic diet:

Nuts and seeds – walnuts, macadamia, sunflower seeds, pecan, almond, hazelnut…

Vegetables – cauliflower, broccoli, asparagus, cucumber, zucchini…

Meat – poultry, eggs, fish, beef, lamb…

Sweeteners – stevia, monk fruits and other low carb sweeteners..

Oils – coconut oil, high-fat salad dressing…

Dairy – heavy cream, cheeses, butter, cream cheese, mayonnaise…

Leafy greens – spinach, kale, lettuce…

Drinks – coffee, coconut water, diet soft drink, tea, wine…

Fruits – coconut, plum, lemon…

Berries – raspberries, blackberries, plum, kiwi, clementine, strawberries…

You might want to consider a powdered protein source as well.

IT’S not necessary, however it makes it easy to use powdered broth.

A powdered broth is similar to a protein drink.

How to Know if Your Body Is in the State of Ketosis

In a state of ketosis your body will experience the following…

1. Fruity breath – Because of high amounts of ketones in the body, it can make a person’s breath smell fruity.

It’s almost similar to the odor of a nail polish remover…

2. Dry mouth and increased thirst – people who are on a ketogenic diet tend to feel that their mouths are dry.

So it is essential that a person should be adequately hydrated.

3. Reduced Hunger – Because of a low carbohydrate intake there is a less tendency for unnecessary cravings.

4. Increased energy – this is due to fats being constantly burned as a source of energy.

Common Side Effects of Ketogenic Diet

How long does it take to get keto flu?

First of all remember it won’t last forever.

Low-carb flu usually lasts around 3-5 days.

Side note: It could be 1-2 weeks for some unlucky people with high metabolic resistance.

What is the keto flu?

Many people (not everyone) who starts low carb diet experiences what’s called keto flu or induction flu.

Usually 1 to 3 days while the body is adapting to burning ketones instead of glucose.

The basic symptoms are:

Headaches – a high-protein and low-carb diet may also cause dizziness, weakness and fatigue.

Because this type of diet often limits or eliminates high-fiber foods like whole grains and produce.

Cramps – this is due to lack of minerals like magnesium in the body.

In order to avoid this, make sure to increase in water intake and incorporate salt into your food.

Constipation – mainly a result of dehydration.

An increase in water intake can reduce the risk of having constipation.

Vegetables high in fiber also addresses constipation issues.

Heart Palpitations – when the body is adapting to ketosis…

The heart has a tendency to beat faster and harder.

This is normal…

If the problem persists, increase water intake and incorporate enough salt in the diet.

Why Start a Ketogenic Diet Today?

A ketogenic diet consists of high-fat, moderate protein and low-carbohydrates.

This way of eating can significantly improve the overall health of a person.

Examples are body weight, blood sugar, blood pressure and others…

In a ketogenic diet it is recommended to use a strict implementation.

And commitment are needed in order to achieve healthier and better version of yourself.

A quick trip to health professional is also recommended in order to achieve desired results.

At the end of the day…

It’s not the size nor the shape of the body matters.

Your overall physiological and mental health should always be above the figures and sizes.

The ONLY way to lose fat, keep it off for good is to strengthen and tone muscles.

Really it’s all about re-setting and re-tuning the metabolic rate.

This is directly linked to lean body mass.

And this is why resistance training is CRUCIAL for losing fat.

Yes the best and proven long term solution.

NO, not running yourself into the ground with endless cardio…

In fact, absolutely nothing burns more fat than basal metabolic rate.

Yes basal metabolic rate accounts for 70% of calories burned every single day.

No single food or any other “diet” will ever even come close to experiencing this impact.

And the ONLY way to BOOST metabolic rate to burn 24/7 …

Even while you’re sitting on couch is by exercising smarter, not harder.

Ketogenic Diet

References

1. Gaesser, G. A. (2013). Big fat lies: The truth about your weight and your health. Gurze Books.
2. Grundy, S. M. (1998). Multifactorial causation of obesity: implications for prevention. The American journal of clinical nutrition, 67(3), 563S-572S.
3. How crash diets harm your health.http://www.cnn.com/2010/HEALTH/04/20/crash.diets.harm.health/
4. Donnelly, J. E., Pronk, N. P., Jacobsen, D. J., Pronk, S. J., & Jakicic, J. M. (1991). Effects of a very-low-calorie diet and physical-training regimens on body composition and resting metabolic rate in obese females. The American journal of clinical nutrition, 54(1), 56-61.
5. Davies, H. J., Baird, I. M., Fowler, J., Mills, I. H., Baillie, J. E., Rattan, S., &Howard, A. N. (1989). Metabolic response to low-and very-low-calorie diets. The American journal of clinical nutrition, 49(5), 745-751.
6. White, J. V., Guenter, P., Jensen, G., Malone, A., Schofield, M., Group, A. M. W. (2012). Consensus statement of the academy of nutrition and dietetics/american society for parenteral and enteral nutrition: characteristics recommended for the identification and documentation of adult malnutrition (undernutrition). Journal of the Academy of Nutrition and Dietetics, 112(5), 730-738.
7. Brownell, K. D., & Rodin, J. (1994). Medical, metabolic, and psychological effects of weight cycling. Archives of Internal Medicine, 154(12), 1325-1330.
8. Brownell, K. D., Greenwood, M. R. C., Stellar, E., & Shrager, E. E. (1986). The effects of repeated cycles of weight loss and regain in rats. Physiology & Behavior, 38(4), 459-464.
9. Koffler, M., & Kisch, E. S. (1996). Starvation diet and very-low-calorie diets may induce insulin resistance and overt diabetes mellitus. Journal of Diabetes and its Complications, 10(2), 109-112.