Feta & Veggie Breakfast Muffins recipe here.
________________________________
I wish I could say that transitioning to eating Low Carb and burning fat for fuel is going to be super easy.
But unfortunately it’s not all sunshine and rainbows for everyone.
While I personally didn’t experience any difficulties, I know many people who have struggled.
Again a sign that we’re all different!
WHAT YOU’LL LEARN TODAY:
- What to expect as you transition to Low Carb.
- How to make it as easy as possible.
WHAT TO EXPECT AS YOU TRANSITION TO LOW CARB
Because we’re going to change gradually, these side effects are less likely.
IMPORTANT NOTE: If you’re on medication for anything but especially for diabetes or high blood pressure, it’s super important that you talk with your doctor before making changes to your diet. Even gradual changes.
Here are the most common potential problems.
1. Flu-like Symptoms
Including nausea, headaches, brain fog and generally feeling ‘blah’ (highly scientific term!). If you’re experiencing any of these make sure you’re drinking lots of water with a little salt added. A small pinch to each glass of water. Or try drinking bone broth. Also make sure you’re getting enough calories by eating enough fat and eating until you feel full rather than trying to ‘eat less’.
If that doesn’t work, you can always add back more carbs and try an even more gradual decrease.
2. Constipation
If you’re used to getting your fiber from whole grains, it can take a while for your gut bacteria to adapt to using fiber from vegetables instead.
The solution is to make sure you’re drinking enough water and eating enough vegetables.
If you’re worried that your fiber intake isn’t high enough try adding in another fiber source such as 1-2 tablespoons chia seeds, linseeds (flax seeds), psyllium husks or oat bran sprinkled on a salad or with natural yoghurt.
Just go easy, as adding too much fiber too quickly can cause blockages as well.
3. Muscle Cramps
Especially in the legs. If this happens again look at your water and salt intake first.
If that’s fine, it could be magnesium, try increasing magnesium rich food (I have a tablespoon of pepitas every day for the magnesium). Or experiment with a slow release magnesium supplement. Or adding back in more carbs and trying an even more gradual change.
4. Heart Palpitations
Having your heart beat slightly faster and harder than normal can happen due to lower blood sugar levels.
If you’re concerned, the best approach is to add back in some carbs and try a more gradual reduction.
Of course run any concerns you have with your heart by your doctor.
5. Other Rare Side Effects
Can include temporary hair loss, lower tolerance to alcohol, decreased physical performance, increased cholesterol and even gout. If you’re experiencing any of these, the Diet Doctor website is a good resource to help solve these problems.
HOW TO MAKE THE TRANSITION AS EASY AS POSSIBLE
1. Take it slowly!
One of the reasons I’ve designed the program with a gradual change process is to make it as pain-free as possible for you. The slower you make changes the less likely your body will be shocked and give you problems.
My personal journey went something like this (over a few years):
>> Cut out refined carbs (rice / sugar / flour)
>> Focused on legumes and other low GI carbs (slow release carbs such as whole grains + root vegetables)
>> Reduced legumes / low GI carbs and increased fat.
2. Drink Plenty of Water.
Most of the potential side effects are a result of dehydration.
3. Eat lots of Low Carb veggies.
Low carb veggies are awesome because they fill you up, they’re rich in minerals and vitamins and they’re your best source of the fiber you need to keep your gut bacteria happy.
SUMMARY
Here’s what we’ve covered:
- Potential side effects of changing to Low Carb include flu-like symptoms, constipation, cramps, heart palpitations and other symptoms.
- The best way to avoid these is to gradually reduce your carb intake, drink plenty of water and eat lots of Low Carb vegetables.
ACTIVITY
1. Don’t change your diet yet!
We’re going to be taking it slowly to set you up for long term changes that you’ll be happy with for the rest of your life.
2. Complete the perfect day exercise.
from our Bonus Mindset training if you haven’t already
See you tomorrow!
Cheers,
Jules x
ps. If you haven’t already, make sure you check out your bonuses
If you have any questions or comments from today’s lesson definitely head over to the Ask Jules page or leave a comment below.
Leave a Reply