Constance Hall's Blog, page 5
September 30, 2019
Xpert Konjac Avis – Bienfaits, Posologie et Effets Secondaires
Xpert Konjac étant appelé l’un des meilleurs suppléments de perte de poids réside dans la famille du supplément bien connu, Garcinia Cambogia. Ce qui a rendu Xpert Konjac viral sur le marché des suppléments de perte de poids, c’est son efficacité et son originalité, qui ont été prouvées par de nombreux clients. corps.
Xpert Konjac a été recommandé par un grand nombre de diététiciennes réputées, car il contribue à augmenter le métabolisme, ce qui est l’un des principaux facteurs de perte de poids. En plus du supplément, vous recevez également un ebook et des instructions vidéo de près de 24 heures. En plus de cela, vous obtenez également la consultation de nutritionnistes certifiés, de plans de régime et de nombreuses autres choses qui en font une transaction totalement rentable.
Qu’est-ce que Xpert Konjac?
Xpert Konjac est un supplément de perte de poids qui aide à perdre du poids naturellement, car il contient des ingrédients tels que le Garcinia Cambogia, etc. Si vous pensez que Xpert Konjac ne fera que réduire le poids, alors je dois dire que vous songez à moins pour y arriver. Il fait perdre du poids à coup sûr, mais dynamise également le corps, revitalise en donnant les nutriments appropriés, etc.
Si vous avez besoin que Xpert Konjac fonctionne correctement, il est fortement recommandé de le prendre environ 230 minutes avant le petit-déjeuner et le dîner.
Comment Xpert Konjac Effets dans ce monde?
Comme indiqué précédemment, Xpert Konjac est composé d’ingrédients naturels comme le Garcinia Cambojia, de sorte qu’il n’est pas nocif. Il empêche essentiellement la nourriture humaine de se transformer en graisse et fournit donc des nutriments. Fondamentalement, les ingrédients de Xpert Konjac augmentent les hormones du brûleur de graisse dans le corps. Ce produit aide également à réduire l’obésité en diminuant les taux de glucose non utilisés.
Réduire l’obésité peut également être utile pour rendre la peau du corps plus sexy.
La seule raison pour laquelle nous optons pour Xpert Konjac est essentiellement la raison pour laquelle d’autres produits se concentrent uniquement sur la réduction de poids, mais ce produit non seulement réduit le poids, mais fournit également de l’énergie de manière naturelle.
Ingrédients de Xpert Konjac
Testé par de nombreux experts en santé, Xpert Konjac est composé d’ingrédients naturels pouvant être utilisés dans des conditions extrêmes.
Xpert Konjac est fabriqué à l’aide d’un procédé de déclenchement composé d’acide chlorogénique, de grains de café et d’ingrédients naturels comme le Garcinia Cambogia.
Voici l’explication détaillée de chacun de ses produits.
Garcinia Cambogia
Le Garcinia Cambogia est un fruit qui contient de l’acide hydroxycitrique qui aide à détoxifier les graisses corporelles. La graisse est essentiellement l’énergie non utilisée ou les glucides produits par les aliments que nous mangeons. L’acide hydroxycitrique présent dans le Garcinia Cambogia aide à la sédimentation des glucides et ne les convertit pas en graisse.
Potassium
Le potassium réduit les graisses dans votre corps en augmentant le taux de métabolisme. Le métabolisme joue un rôle très important dans la réduction de la graisse. Le potassium facilite les choses grâce à son caractère unique.
Calcium
Le calcium décompose les cellules adipeuses accumulées dans le corps en fournissant du fer. De plus, il aide à réguler la pression artérielle et le taux de cholestérol. La présence de calcium dans Xpert Konjac est ce qu’il y a de mieux pour les personnes souffrant d’hypertension.
Chromium
Il y a une petite présence de chrome, de sorte qu’il traite l’insuline avec précision et ne laisse pas la graisse se déposer.
Xpert Konjac Avantages sociaux et prestations
Xpert Konjac aide à perdre du poids de manière importante en utilisant les ingrédients mélangés qu’il contient. Les grains de café vert présents dans ce produit améliorent et augmentent le métabolisme et aident également à rester en bonne santé et puissants. La partie acide (hydroxycitique) est générée à partir du garcinia présent dans la sérotonine. Selon de nombreux utilisateurs, les résultats sont vraiment efficaces.
Aide à améliorer le métabolisme, ce qui augmente le taux de digestion. En dehors de cela, le potassium et le calcium qu’il contient aident à obtenir un corps en bonne santé.
Aide à réduire les maladies nocives et excessives. Des maladies telles qu’une crise cardiaque, un blocage coronaire, une augmentation du taux de cholestérol peuvent être facilement gérées et réduites avec ce supplément pour assurer une vie saine et meilleure.
Élimine directement les aliments de l’estomac, entraînant une perte de poids directe.
La perte de graisse directe ne signifie pas l’élimination des nutriments, elle ajoute en fait du potassium, du calcium et d’autres nutriments importants dans notre corps.
Fournit des politiques de remboursement si vous ne voyez pas le type de résultats que vous souhaitez voir.
Xpert Konjac Inconvénients
Avant de consommer cela, vous devez connaître la raison de l’excès de poids autant de fois, il s’agit de facteurs génétiques ou dus à une maladie. Dans ce cas, ce produit peut nuire à la santé au lieu de l’aider.
Vous ne devriez opter que pour Xpert Konjac et uniquement si vous avez 18 ans, pas un seul diététicien ou fabricant vous dira de le prendre si vous avez moins de 18 ans.
Une surdose peut entraîner de graves problèmes de santé. Avant d’opter, assurez-vous que la partie posologique est effacée.
Mon expérience avec Xpert Konjac
C’est presque 18 mois, je pesais environ 130 kg et non seulement cela, ma raison de poids excessif était parce que j’avais l’habitude de faire du camping à un endroit seulement et de ne pas faire beaucoup d’exercice. Je suis entré dans un gymnase il y a presque 8 mois, mais je n’y suis pas allé car je n’ai pas eu beaucoup de temps.
J’avais l’habitude d’étouffer si je courais un peu seulement. Un de mes amis m’a demandé de rendre visite à son parent, un médecin bien connu. Il a ensuite noté tous mes problèmes et m’a donné Xpert Konjac et m’a clairement expliqué le dosage et les autres choses que j’avais à faire avec les mêmes.
J’ai été choqué de voir le résultat car j’ai perdu beaucoup de poids et cela trop naturellement. Évidemment, j’ai fait de l’exercice, mais la quantité de graisse perdue n’est pas due à cela. Je peux personnellement recommander Xpert Konjac pour perdre du poids.
Mots finaux
C’était un tout au sujet de Xpert Konjac et je dois dire que ce membre de la famille du Garcinia Cambogia est une aide précieuse en matière de perte de poids, car les ingrédients, les commentaires et, de plus, ma propre expérience était bien meilleure.
The post Xpert Konjac Avis – Bienfaits, Posologie et Effets Secondaires appeared first on Queens Of Constance.
September 29, 2019
Best Vein Finder (Vein Viewers) And A Helpful Guide For Buyers
If you happen to need a device to help precisely indicate your veins, then read along, because in this article, we have gathered THE BEST vein finder devices that exist.
Vein finders are one of the more important devices that medical pros use, to indicate and find veins with high precision.
Of course, such a device is needed when, for example, the patient has certain health problems that don’t allow for the veins to be entirely visible.
Needless to say, finding a vein quickly and efficiently may in some urgent cases be lifesaving, which is exactly why we strongly recommend you to keep reading.
Odds are that if you are a regular trainee, your veins will be popping and such a device won’t be needed.
If you’ve stumbled upon our page though, odds are you need one of those!
Now, the mechanism of the vein finder devices is actually quite simple – Using infrared light and the feedback from it, the vein mapper draws a whole map of your vascular system
For many medical professionals, finding a blood vessel to draw blood out of the body may be quite a frustrating task.
That is because even though the veins in everyone share the same function, their structure varies from person to person.
And so, some people have thick, popping veins, while other people’s veins are tiny and hard to find.
Best Vein Finder 2019
Here are the best vein finders ranked, in order:
1. Vivolight Handheld Infrared Vein Finder
Now, each product that we’re going to show you has advantages and disadvantages.
HOWEVER!
None of these products has disadvantages that may lead to complications, as most of the cons are related to the price and other aspects that don’t put our cardiovascular health in danger.
For the first product, we have the Vivolight handheld infrared vein finder.
This specific infrared vein finder was designed for the sole purpose of improving the medical authority/person’s ability to quickly and safely identify and access veins.
The vivolight vein finder is an electronic device, that was made to give a clear projection of subcutaneous veins, right on the skin.
The device uses the fairly new NIR technology, which stands for near-infrared.
This specific vein viewer is practical and easy to use and also offers 5 modes of operation, for different cases.
Needless to say, this device was approved and was actually recommended by the Food and drugs administration – FDA
Pros & Cons
The good thing about this device is that it has different modes of work and it can detect vascular structures in-depth, but also in children.
The brightness of the projection can be adjusted and one of the best thing is that this device’s battery lasts!
Having an operation time of more than 90 minutes, this device barely needs to be charged!
The well-flowing, smooth design is pleasing to look at and it also allows the patient to feel comfortable during the procedure.
Another advantage is that the Vivolight vein finder is pretty compact and doesn’t take much space, making it easy to carry around.
The only disadvantage?
Well, in terms of functionality, there are NO CONS!
The Vivolight vein finder device however is not really the best choice if you are on a budget.
However, the brand offers unparalleled quality, which is why the product costs a bit more than the others in the list.
2. UMTEC Vein Finder
This second product we have in line is an imaging device that uses no direct contact.
The UMTEC vein finder is, as a matter of fact, one of the most known devices in hospitals.
It is safe to use, as it utilizes the safety of cold light, showing the hard to find veins right on top of the person’s skin.
This device was shown times and again to be the perfect choice when the task is viewing hand vascularity.
The UMTEC vein finder has substantially improved the success rate of proper vein injections and draws.
Pros & Cons
Needless to say, this is another device that was reviewed and approved by the food and drugs administration.
That was possible due to the fact that the device doesn’t really impose the user or their patients to any danger.
One of the most common reasons for people to buy this exact product is its ability to reduce injection pain by precisely marking the proper spot.
On top of that, this mapper is beautifully designed and is made to be compact and handy.
Furthermore, the UMTEC vein finder has adjustable colors and can be used on patients of all types – Be it kids or adults.
The only disadvantage again, is the price – Which we usually wouldn’t consider a con, as the price matches the quality, but if you are on a budget, proceed to the other options on our list.
3. VeinSight Vein Finder
In the top 3 we have a pretty good line up, for which it is fair to say that all 3 products are competitive.
The VeinSight vein fider is one of the products, to which the development team paid specific attention.
The advanced design of this mapper allows the user to quickly and efficiently provide a view of the subcutaneous vascular structures.
This device works on ANY type of tissue and skin and is one of the preferred choices for medical institutions.
The easy to use interface, along with the compact design, make this device one of your better choices.
VeinSight vein finder provides a good view of the veins at a depth of up to 10 millimeters!
This mapper can be used in many cases, whether it is on adults, babies or people with darker skin color.
Pros & Cons
The good thing about this product is the clear view it provides. Along with its compact design, warranty and safety features, this is the best FDA-approved product money can buy.
Again, this is one of the more expensive options, however, its safety and versatility make it your bang for the buck if you are not willing to compromise quality for a couple extra bucks.
4. IVYRISE Infrared Vein Finder
At #4, we have the IVYRISE vein mapper, which contrasts with other devices, simply because of its unique ability to detect veins in-depth.
Again, the device uses infrared electronic technology.
The IVYRISE infrared vein fider is one of your best choices for a couple of reasons:
100% Radiation-free – Safety guaranteed
Multiple color modes – Basic, green light mode, depth detection mode
Utilizes the safety of medical cold light, which is safe for the eyes
Adjustable brightness
The interface of this product is a tad bit more complicated as opposed to the other options, but it is the perfect choice if you primarily work with dark-skinned patients.
On top of that, the device is perfect when it comes to finding vascular structures in hairy people and children.
We would dare to say that when it comes to a good ratio of price & quality, the IVYRISE infrared vein finders is one of the better options.
5. Veinlite LEDX
No. The Veinlite LEDX is not a product that a speaker from TEDX came up with! 
Z Vital Reviews – Does It Really Work?
Z Vital is a supplement which will help you to fix both of the issues a guy is having at a gym or in the bedroom. We know, we all want to be a guy who can work out continuously for hours and makes a right amount of muscles in a body and wherever, the girls want the guy who is not only looks good but also has the potential to long last in the bedroom.
Z Vital helps in developing muscles by increasing the testosterone levels in the body via nitric oxide present in the supplement and helps in the sex as well. You will long last and feel powerful during both of the sessions. We don’t know the exact reasons, but it is because of low testosterone levels in the body which cause low power levels in the gym and the bedroom as well. That is the only reason and the solution for people who are suffering from the same situation.
How Does Z Vital Work?
It works as a male enhancement system. Since the body gains and the sex is connected to male testosterone levels. It is the only reason to build lean muscle mass and to feel horny in male hormones.
There are some other ingredients added in Z Vital as well to provide you with ordinary support to build an extra amount of lean muscles and healthy testosterone levels.
Do Z Vital Works?
The main question which arises in every person mind before purchasing any supplement from the internet or market. The question is, does the particular thing work? In this case, it is Do Z Vital works? The answer is yes, it does works, but the Z Vital capsules act differently on every individual so we cannot guarantee the same results for every individual or person.
It also depends upon the lifestyle of a person is having like the kind of foods he is eating. The activity routine and there are many other things which matter. It is advised to check your testosterone levels before having this supplement in your wardrobe. You can always check your T levels by visiting the doctor place and ask for the report. It is better to practice as the increasing levels of testosterone levels may harm the body as well.
Z Vital Male Enhancement 2-in-1
The one combination which makes us like the supplement. It is a 2-in-1 male enhancement formula. It not only helps you in your bedroom for having peaceful and long-lasting sex but also in the gym for increasing the muscle mass in the body. It is because the testosterone levels are linked to male virility and vigor.
Ingredients
It is better to practice to check out the list of ingredients of any supplement before purchasing. It is because we do not know about all the preparation stuff and from the ingredients list at least we have an idea. It is to control or prevent an allergic side effect from a particular ingredient. However, the ingredients present in this supplement are 100% natural and safe and let’s have a look at it.
Nettle Extract: It is too bound sex hormone-binding globulin and also to increase the free levels of testosterone.
Boron: It is to improve brain function and reduce oxidative stress.
Orchic substance: It is to increase sperm counts and healthy testosterone levels in the body.
Tongkat Ali: It is to improve muscle growth system and to increase testosterone levels in the body.
Horny goat weed extract: To provide you with a long-lasting solution in the bedroom by activating your sex hormones.
Saw palmetto extract: It is to increase testosterone levels, prevent hair loss and reduce inflammations.
Bioperine: Bioperine used to improve the immune system and reduce inflammations in the body.
These are the list of ingredients present in Z Vital. Let’s have a look at the possible side effects of using this supplement.Side effects:
As we mentioned earlier that this supplement acts differently on every individual. There are some group of people who have not faced any side effects, and there are also some who are continuously suffering some side effects. It is better to avoid taking the pills of Z Vital if you notice any possible side effect in your body.
Where to Buy Z Vital?
You can get this supplement from any of the stores near you or the official website of Z Vital. However, it is always recommended to buy from the official website only.
There are some trial offers running on the official website as well, you only need to contact the customer care and ask them about any possible running offers of Z Vital for a free trial.
Recommended Read: Penomet Review [2019] | Does It Work? Should You Buy It Or Not?
Conclusion
In the end, overall Z Vital is perfect two in one supplement for male enhancement. It not only works in increasing the lean muscle mass in the gym but also shows the ideal results in the bedroom as well.
The post Z Vital Reviews – Does It Really Work? appeared first on Queens Of Constance.
September 27, 2019
Keto Thrive Review – Scam or Works? Truth Revealed!
We all wait for the winters to try out new fashion every week but does we look the same as summer? I do not think so. The most scientific reason for this is, most of the times we feel lazy in the winters, and we don’t usually want to step our feet outside the house. Another reason is to make ourself warm we typically go for hot fast foods, drinks and many other kinds of stuff which bud our tastes. This is why Keto Thrive diet is here.
We know that we always look out for the reason to lose our weight. It is sometimes for any special person existing in our life or about to exist. Sometimes, to go with the trend, we usually want to cut off extra fat from the body and that also to try out the favourite fashion picks.
Therefore, Keto Thrive diet is the same supplement which most of the guys looking for. It will help you get back in shape in less time.
What is Keto Thrive?
Keto Thrive supplement is another weight loss supplement, and it is better than any other branded and non-branded supplements in the market. (We will tell you the reason in this article).
You should carry a bottle of Keto Thrive with you instead of another latte drink. It is typically designed for weight loss. The manufacturer explains the process that this supplement will help the individual to lose body fat by converting the fat cells into the energy source. It means most of the time. You will be using fat cells as an energy source. This typically sounds like a Ketogenic diet.
However, before telling you the same process and benefits of combining the ketogenic diet along with this supplement. We will tell you something more about the ketogenic diet.
What is Ketogenic Diet?
We know that some of the people still don’t know about the miracle weight loss ketogenic diet. Since we already mentioned the term, so we thought to throw some light on this as well. However, the supplement is also related to the ketogenic diet, and it works well if you combine both of them at a time.
The ketogenic diet is a strict diet where most of the times we restrict our glycogen fuel source, which is obvious carbohydrates and, we mostly rely on fats and protein for getting energy. Therefore, due to the lack of carbs and glycogen energy source, our body produces the ketones from the fat cells and later, the same ketones used to burn as fuel.
However, it is difficult to get into the ketosis zone. Sometimes, the body gets in the zone in a week, and sometimes it takes more time than usual, and then we look out for the addon supplements to make this process faster. It is because if the body does not produce ketones, then most likely you won’t be losing fat. This is how Keto Thrive supplement and the ketogenic diet is related.
Let’s learn more about the supplement like the ingredients present in this product and are there any side effects of using this supplement?
Keto Thrive Ingredients
The ingredients present in this supplement are 100% natural and colours free. You will find every single ingredient present in this supplement useful for your body. Let’s have a look at the list.
Sodium
Calcium
Magnesium
Beta-hydroxybutyrate
To verify the authenticity of the supplement, people need to verify the list of ingredients and the wrapper listed on the supplement when you order from any another source.
Are There Any Side Effects?
It is different as person to person. There are some side effects of using Keto Thrive supplement, which is listed on the internet and reviews of the customers. However, it doesn’t mean if the side effects happen to them will happen to you as well. The possible side effects of this supplement are:
Increased pulse
High blood pressure
Dizziness
Drowsiness
Anorexia
Dry mouth
Headache
Where to Buy?
It is always recommended to purchase these supplements from the official website. It is because we cannot trust any third party sellers for this supplement as they can be a fraud. However, there are some offers and deals on purchasing via the official website as well.
The Verdict
This supplement meets every expectation of any individual. You will find most of the ingredients present in Keto Thrive effective and useful for the body if we apart from the side effects list. The side effects usually don’t happen until and until you are allergic to some ingredients, and it is always recommended to consult the doctor before buying these types of supplements. Overall, this supplement is perfect for weight loss.
The post Keto Thrive Review – Scam or Works? Truth Revealed! appeared first on Queens Of Constance.
September 26, 2019
Elite Max Keto Reviews – Does This Formula REALLY Works?
Believe it or not, there are many weight loss supplement companies available over the market, which claims to lose fat overnight. However, there must be evidence to prove this claim, and the only reason they use such kind of headlines is a marketing scheme to attract obsessed people and take their money. There are most likely, or we can say the lesser companies are left, which does offer the premium product for weight loss. In this post, we will be talking about Elite max keto diet pills for weight loss.
This company is brand new in the market, and there is not much information released yet about this supplement in the market. However, the company seems to call this supplement a premium supplement and better than any other over claims weight loss brands. We mentioned earlier that we need some claims to prove the statement. Before that, let me clear one thing that there is no diet pills or supplement which can slim any person overnight or sit on the couch, you need to put efforts for this.
What is Elite Max Keto Weight loss?
We mentioned this earlier that this company claims to be one of the premium product for weight loss. Whenever we see these kinds of headlines, it is precise and only a marketing technique. However, we will be checking the exact results of this supplement, whether the use of the supplement is necessary and does it benefits us?
Another fact that the company claims is Elite max keto is one of the premium and fastest weight loss pills to burn fat faster. Let me clear it again; there are no miracle pills out in the market, which helps anyone to lose fat overnight. You need to put efforts in diet and workout routine to get better results. Supplements are only for the addition and for improving the process.
Does Elite Max Keto Premium Diet Pills Work?
We know that everyone is obsessed with their overweight and the weight on the scale. Sometimes, some of the people want to lose fat or slim fast. It is due to any near event or function or sometimes to look good in the pictures people want to lose fat. Anyway, the answer to the question is yes, Elite max keto does work.
The only ingredient we have found on the website is BHB ketones which are present in this supplement. I do think this is one of the super ingredient and all you need to make the fat loss process faster.
What is My Take?
My take on this supplement overall is excellent. It does work the same as the claims apart from the premium product line. It is because the ingredient present in this supplement is BHB ketones and which is common among many other diet pills. Therefore, we cannot call this supplement a premium supplement.
The supplements come in a package of 60 capsules per box, and it is only available to purchase online currently. You will not find this product in any offline stores.
Elite Max Keto Ingredients
We know that a supplement is known for its work and the ingredients present over the supplement. No one purchases any supplement from the brand name (I know it matters, but not in this case)
The only ingredient Elite max keto uses BHB ketones which is similar among other supplements brand, and it is same as exogenous ketones. These are the lab-made or self-made ketones which body releases to get into the ketosis mode.
Are There Any Side Effects?
We know that every supplement reacts differently to everyone. Elite max keto company claims that and officially listed on their website that there are no possible side effects. However, to prove this statement, one has to try out this supplement first.
The reported side effects from the customer after using these supplements are common, and that are headaches, stomachs etc. It is always recommended to consult the doctor before using such supplements and, also to stop using such pills if you face any kind of discomfort.
The Verdict
Elite Max Keto supplement looks perfect for the person who wants to speed up the process for fat loss. However, but we don’t agree with the statement that the company claims about the premium product. It is not a premium product. It is like a simple supplement which has BHB ketones. I do think most of the other weight loss supplements have this ingredient, so how it can be a premium supplement? Apart from this, this supplement meets every expectation of our, and you should try it out as well.
The post Elite Max Keto Reviews – Does This Formula REALLY Works? appeared first on Queens Of Constance.
Keto Insomnia – How Ketosis Affects Your Sleep
Keto insomnia is considered one of the biggest threats to people looking for a transition to a low-carb diet.
Switching to a healthier lifestyle is sometimes considered one of the best remedies for curing your sleeping schedule and/or insomnia.
For the most part this is right, but it is also a fact that for a number of reasons, keto seems to give people insomnia.
This perhaps is due to the drastic change of macronutrient ratios, but we will dive into the root cause in a bit.
Now, there are many people that simply go way too aggressive on the keto diet and in the early stages, also known as the “adaptation period”, they experience keto insomnia.
Needless to say, this is not really pleasant, which is exactly why we have dedicated an article to this specific topic.
Before we move on to the analysis of this issue and how to deal with it, we will just mention that if you’ve had a couple of nights of bad sleep and are now discouraged, worry not.
There are actionable steps you can take to improve the symptoms of keto insomnia and hence, the quality of your sleep.
Now let’s dive into this topic.
Keto & Sleep
As you should be familiar with this by now, the ketogenic diet implies a decrease in carbohydrates and increase in fats.
This of course changes the priority of energy substances used by the body to release energy for physical and mental processes.
We go from glycogen/glucose, which are the end product of carb metabolism, to fat, which produce ketones in the liver.
Now, we need to mention here that keto is a type of medical diet, used to treat conditions like diabetes and epilepsy.
As we mentioned earlier, the ketogenic diet might turn out to be one of the more sustainable options when it comes to choosing a diet type.
However, it may just lead to unpleasant and unwanted side effects like keto insomnia.
This is due to the fact that the depletion of carbohydrates and glucose interacts with brain hormones that regulate sleep.
That is namely one hormone that has been studied – Adenosine
Essentially, during the day, the brain secretes more adenosine and serotonin, while at night time, adenosine levels are low and melatonin levels go up.
Melatonin is also a hormone that regulates sleep
Now to understand this in detail, let’s look at the sleep cycles.
Sleep Cycles
Our sleep has basically 5 phases, each of which is about 90 minutes in duration.
We go through a couple of cycles through all 5 phases, each night that we sleep.
1. Phase 1
During phase one, the brain activity slows down and we start going from beta brainwaves to alpha brainwaves.
In this state, we are slowly drifting away. This is during the first 5 and 10 minutes of sleep.
2. Phase 2
During phase two, our muscles relax and the vital parameters like body temperature and pulse, slow down.
This is essentially the body’s preparation to go into full deep sleep.
3. Phases 3 & 4
During these two phases, the brain activity further slows down into delta brainwaves and we enter the so-called “Restorative sleep” .
These two phases are mandatory when it comes to optimal recovery after training.
During phases 3 and 4, we recover damaged tissues, such as the muscle fibers which we microfracture during workouts.
4. Phase 5
During phase number 5, we have our most vivid dreams.
It is called Rapid eye movement (REM) sleep, because the eyes are obviously, rapidly moving.
On top of that, people tend to breathe more intensely and furthermore, the whole musculature is paralyzed.
As mentioned, we go through all phases in a couple of cycles.
The thing with REM is that its duration is progressively stacking, starting off at about 10-15 minutes.
Facts about Keto Insomnia
Ever since fight club came out, we have acknowledged that having insomnia is one of the worst things that can happen to you.
Now, it may be due to other factors, such as stress levels, but if you have that in check, then odds are it is something about your diet.
Many people report keto insomnia in the beginning of their keto transition, making this issue common.
However, those are the same people that report improvements after the first 10 days and of course, reaping benefits of the lifestyle change.
Keto causes that mainly because the body is shocked by the sudden depletion of the energy it is conditioned to – Carbs.
That leads to an array of physiological changes that interfere with the secretion of melatonin and serotonin.
Those two, as we mentioned, are the main night/day time neurotransmitters and regulators.
Along with the difficulty to metabolize the more caloric fat (9 calories per gram, compared to carbs which are 4 calories), you might kick your body into difficulties.
Those include all symptoms of insomnia, such as difficulty falling into healthy, deep, restorative sleep.
Now let’s see the different factors that come along with the keto lifestyle
Causes of Keto Insomnia
1. Fat Flu
The fat flu, also known as keto flu is a chain of symptoms that describe the early adaptation period of a keto transition.
It is called a flu basically because the feeling of those symptoms is just like the symptoms of a flu.
Now, even though it sounds bad, it actually isn’t, as the flu goes away as soon as the adaptation phase passes.
2. Excessive Levels of Energy
Due to the increased fat intake on a ketogenic diet, odds are that even at night time, we will have a LOT of energy.
It is normal to feel like doing something if you consume a good amount of fat and protein at dinner.
What you can do to bypass this, is simply avoid eating shortly before sleep.
Allow your dinner to digest well, giving it 2 to 3 hours before you go to bed.
3. Micronutrient Deficiencies
In previous articles we’ve mentioned that the lack of electrolytes and vitamins is the main thing to blame for many of the initial side effects of keto.
We need to remember that glycogen stores water (3 grams of water per 1 gram of carbs).
This means that we will lose a lot of water and micronutrients along with the depletion of carbs (glycogen).
With a lack of micronutrients like magnesium and potassium, a bunch of physiological processes decline in function.
This may not be lethal but it can certainly cause insomnia and decrease the quality of sleep.
4. Combining Approaches
Many people who go for the ketogenic diet also apply intermittent fasting as a tool in their nutrition plan.
While that may be good when done correctly, most individuals tend to make drastic changes.
And so, when they jump from reckless eating to having a 4-hour eating window where all they can eat is protein and fats… You know what happens.
We need to make sure that we introduce the changes slowly if we are new to intermittent fasting and keto.
This means – Slowly decreasing carbs and eating window duration.
How to Treat Keto Insomnia
Okay we now got down to analyze this problem and we know some of the common causes.
We can proceed to connecting the dots and figuring out the possible solutions to this issue.
1. Get in Some Micronutrients
We can’t stress this enough. Many people think it is all about the protein, carbs and fats.
Well, yes, those 3 macronutrients have a caloric value and micronutrients don’t.
But even though the micronutrients are tiny and have no caloric value, they certainly do serve important functions in the body.
The first and most basic step is adding some salt to your meals without doing it.
We can get other micronutrients from some foods, but with the keto diet, we are limited on those.
Our recommendation is to supplement with micronutrient products, that will give you the needed amounts of sodium, potassium, magnesium and other minerals and vitamins.
2. Fix Your Habits
We’ve all done it – Binging on chips or ice cream late at night.
That certainly is an instant gratification, but it can also worsen the sleep quality.
This is exactly why we need to resort to more sustainable eating habits, that don’t involve binge eating late at night and right before sleep.
3. Set & Setting
The thing is, ketosis isn’t the main cause of insomnia, as there may be a variety of other factors to consider.
It is about those last few hours before sleep where you set your mindset & environment.
Whatever problems you may have, don’t let them consume your sleep, because ultimately, you will need it, in order to be fresh mentally and take care of the issues
Furthermore, make your environment comfy and sleep-friendly, whether that would mean playing some soothing jazz, or lighting a smelly candle.
4. Computer Screens
Another factor to consider is the blue light emitted by electronic devices, such as computers, laptops and smartphones.
This light interferes with the production of the night time neurotransmitter, called melatonin.
Melatonin regulates sleep and if it is interfered with, that will logically take you out of the natural patterns.
The solution is simple – Avoid any monitors at least an hour before bed.
5. Make a Pre-bed Routine
Some things take preparation, especially if they are hard to do, as falling asleep is, in this specific case.
Once you know you are away from any devices and the internet, it is logical to do something with that hour before bed.
For many people that is different. For me personally, it would consist of listening to some soothing music, drinking a warm tea and maybe taking a shower before doing those two.
This will help the body start secreting more melatonin and get you in that relaxed frame of mind.
Before you know it, you will be in the deep, restorative sleep.
6. Avoid Exercising Late
For some people training at night is one of the only options, due to schedules and school for example.
However, if not excessively intense, exercise will actually boost your energy levels and make you feel lively.
This is exactly why we have to avoid training shortly before bed.
Generally, according to the natural human patterns, also known as the Circadian rhythm, the central nervous system is most active around 4-5 pm.
This is the perfect time to train, in case you have the chance to do so.
7. Avoid Going to Bed Too Late
This one might be obvious, but going to bed an hour or two before the sunrise always results in low-quality sleep.
Having a consistent sleeping schedule, with which you go to sleep relatively early (11 pm ~ 1 am), will allow your brain to fine-tune its biological clock.
Bottom Line
Keto insomnia is a common problem among people who are just transitioning to the low-carb lifestyle.
There are many factors that can account for the occurrence of this issue.
Among them are the lack of certain electrolytes, but also other misc. factors that have nothing to do with keto itself.
Keto in the beginning might give us flu-like symptoms, but if you continuously experience insomnia, then you should analyze your sleeping and eating habits, as well as screen time and sleeping environment.
Ultimately, if it is a classic case of keto insomnia, it will pass shortly after the adaptation period is over.
The post Keto Insomnia – How Ketosis Affects Your Sleep appeared first on Queens Of Constance.
Keto Insomnia
Keto insomnia is considered one of the biggest threats to people looking for a transition to a low-carb diet.
Switching to a healthier lifestyle is sometimes considered one of the best remedies for curing your sleeping schedule and/or insomnia.
For the most part this is right, but it is also a fact that for a number of reasons, keto seems to give people insomnia.
This perhaps is due to the drastic change of macronutrient ratios, but we will dive into the root cause in a bit.
Now, there are many people that simply go way too aggressive on the keto diet and in the early stages, also known as the “adaptation period”, they experience keto insomnia.
Needless to say, this is not really pleasant, which is exactly why we have dedicated an article to this specific topic.
Before we move on to the analysis of this issue and how to deal with it, we will just mention that if you’ve had a couple of nights of bad sleep and are now discouraged, worry not.
There are actionable steps you can take to improve the symptoms of keto insomnia and hence, the quality of your sleep.
Now let’s dive into this topic.
Keto & Sleep
As you should be familiar with this by now, the ketogenic diet implies a decrease in carbohydrates and increase in fats.
This of course changes the priority of energy substances used by the body to release energy for physical and mental processes.
We go from glycogen/glucose, which are the end product of carb metabolism, to fat, which produce ketones in the liver.
Now, we need to mention here that keto is a type of medical diet, used to treat conditions like diabetes and epilepsy.
As we mentioned earlier, the ketogenic diet might turn out to be one of the more sustainable options when it comes to choosing a diet type.
However, it may just lead to unpleasant and unwanted side effects like keto insomnia.
This is due to the fact that the depletion of carbohydrates and glucose interacts with brain hormones that regulate sleep.
That is namely one hormone that has been studied – Adenosine
Essentially, during the day, the brain secretes more adenosine and serotonin, while at night time, adenosine levels are low and melatonin levels go up.
Melatonin is also a hormone that regulates sleep
Now to understand this in detail, let’s look at the sleep cycles.
Sleep Cycles
Our sleep has basically 5 phases, each of which is about 90 minutes in duration.
We go through a couple of cycles through all 5 phases, each night that we sleep.
1. Phase 1
During phase one, the brain activity slows down and we start going from beta brainwaves to alpha brainwaves.
In this state, we are slowly drifting away. This is during the first 5 and 10 minutes of sleep.
2. Phase 2
During phase two, our muscles relax and the vital parameters like body temperature and pulse, slow down.
This is essentially the body’s preparation to go into full deep sleep.
3. Phases 3 & 4
During these two phases, the brain activity further slows down into delta brainwaves and we enter the so-called “Restorative sleep” .
These two phases are mandatory when it comes to optimal recovery after training.
During phases 3 and 4, we recover damaged tissues, such as the muscle fibers which we microfracture during workouts.
4. Phase 5
During phase number 5, we have our most vivid dreams.
It is called Rapid eye movement (REM) sleep, because the eyes are obviously, rapidly moving.
On top of that, people tend to breathe more intensely and furthermore, the whole musculature is paralyzed.
As mentioned, we go through all phases in a couple of cycles.
The thing with REM is that its duration is progressively stacking, starting off at about 10-15 minutes.
Facts about Keto Insomnia
Ever since fight club came out, we have acknowledged that having insomnia is one of the worst things that can happen to you.
Now, it may be due to other factors, such as stress levels, but if you have that in check, then odds are it is something about your diet.
Many people report keto insomnia in the beginning of their keto transition, making this issue common.
However, those are the same people that report improvements after the first 10 days and of course, reaping benefits of the lifestyle change.
Keto causes that mainly because the body is shocked by the sudden depletion of the energy it is conditioned to – Carbs.
That leads to an array of physiological changes that interfere with the secretion of melatonin and serotonin.
Those two, as we mentioned, are the main night/day time neurotransmitters and regulators.
Along with the difficulty to metabolize the more caloric fat (9 calories per gram, compared to carbs which are 4 calories), you might kick your body into difficulties.
Those include all symptoms of insomnia, such as difficulty falling into healthy, deep, restorative sleep.
Now let’s see the different factors that come along with the keto lifestyle
Causes of Keto Insomnia
1. Fat Flu
The fat flu, also known as keto flu is a chain of symptoms that describe the early adaptation period of a keto transition.
It is called a flu basically because the feeling of those symptoms is just like the symptoms of a flu.
Now, even though it sounds bad, it actually isn’t, as the flu goes away as soon as the adaptation phase passes.
2. Excessive Levels of Energy
Due to the increased fat intake on a ketogenic diet, odds are that even at night time, we will have a LOT of energy.
It is normal to feel like doing something if you consume a good amount of fat and protein at dinner.
What you can do to bypass this, is simply avoid eating shortly before sleep.
Allow your dinner to digest well, giving it 2 to 3 hours before you go to bed.
3. Micronutrient Deficiencies
In previous articles we’ve mentioned that the lack of electrolytes and vitamins is the main thing to blame for many of the initial side effects of keto.
We need to remember that glycogen stores water (3 grams of water per 1 gram of carbs).
This means that we will lose a lot of water and micronutrients along with the depletion of carbs (glycogen).
With a lack of micronutrients like magnesium and potassium, a bunch of physiological processes decline in function.
This may not be lethal but it can certainly cause insomnia and decrease the quality of sleep.
4. Combining Approaches
Many people who go for the ketogenic diet also apply intermittent fasting as a tool in their nutrition plan.
While that may be good when done correctly, most individuals tend to make drastic changes.
And so, when they jump from reckless eating to having a 4-hour eating window where all they can eat is protein and fats… You know what happens.
We need to make sure that we introduce the changes slowly if we are new to intermittent fasting and keto.
This means – Slowly decreasing carbs and eating window duration.
How to Treat Keto Insomnia
Okay we now got down to analyze this problem and we know some of the common causes.
We can proceed to connecting the dots and figuring out the possible solutions to this issue.
1. Get in Some Micronutrients
We can’t stress this enough. Many people think it is all about the protein, carbs and fats.
Well, yes, those 3 macronutrients have a caloric value and micronutrients don’t.
But even though the micronutrients are tiny and have no caloric value, they certainly do serve important functions in the body.
The first and most basic step is adding some salt to your meals without doing it.
We can get other micronutrients from some foods, but with the keto diet, we are limited on those.
Our recommendation is to supplement with micronutrient products, that will give you the needed amounts of sodium, potassium, magnesium and other minerals and vitamins.
2. Fix Your Habits
We’ve all done it – Binging on chips or ice cream late at night.
That certainly is an instant gratification, but it can also worsen the sleep quality.
This is exactly why we need to resort to more sustainable eating habits, that don’t involve binge eating late at night and right before sleep.
3. Set & Setting
The thing is, ketosis isn’t the main cause of insomnia, as there may be a variety of other factors to consider.
It is about those last few hours before sleep where you set your mindset & environment.
Whatever problems you may have, don’t let them consume your sleep, because ultimately, you will need it, in order to be fresh mentally and take care of the issues
Furthermore, make your environment comfy and sleep-friendly, whether that would mean playing some soothing jazz, or lighting a smelly candle.
4. Computer Screens
Another factor to consider is the blue light emitted by electronic devices, such as computers, laptops and smartphones.
This light interferes with the production of the night time neurotransmitter, called melatonin.
Melatonin regulates sleep and if it is interfered with, that will logically take you out of the natural patterns.
The solution is simple – Avoid any monitors at least an hour before bed.
5. Make a Pre-bed Routine
Some things take preparation, especially if they are hard to do, as falling asleep is, in this specific case.
Once you know you are away from any devices and the internet, it is logical to do something with that hour before bed.
For many people that is different. For me personally, it would consist of listening to some soothing music, drinking a warm tea and maybe taking a shower before doing those two.
This will help the body start secreting more melatonin and get you in that relaxed frame of mind.
Before you know it, you will be in the deep, restorative sleep.
6. Avoid Exercising Late
For some people training at night is one of the only options, due to schedules and school for example.
However, if not excessively intense, exercise will actually boost your energy levels and make you feel lively.
This is exactly why we have to avoid training shortly before bed.
Generally, according to the natural human patterns, also known as the Circadian rhythm, the central nervous system is most active around 4-5 pm.
This is the perfect time to train, in case you have the chance to do so.
7. Avoid Going to Bed Too Late
This one might be obvious, but going to bed an hour or two before the sunrise always results in low-quality sleep.
Having a consistent sleeping schedule, with which you go to sleep relatively early (11 pm ~ 1 am), will allow your brain to fine-tune its biological clock.
Bottom Line
Keto insomnia is a common problem among people who are just transitioning to the low-carb lifestyle.
There are many factors that can account for the occurrence of this issue.
Among them are the lack of certain electrolytes, but also other misc. factors that have nothing to do with keto itself.
Keto in the beginning might give us flu-like symptoms, but if you continuously experience insomnia, then you should analyze your sleeping and eating habits, as well as screen time and sleeping environment.
Ultimately, if it is a classic case of keto insomnia, it will pass shortly after the adaptation period is over.
The post Keto Insomnia appeared first on Queens Of Constance.
September 21, 2019
Keto Hair Loss: Why It Happens And How To Avoid It
Is keto hair loss a possible outcome of starting a low-carb diet?
Well, it is possible, however, this side effect of the ketogenic diet has often been an object of discussion that led to certain myths and misunderstandings about it.
In this article, we will tell you everything you need to know about keto hair loss and how to prevent or fight it.
Hair loss in general can occur due to many different reasons, including drastic changes in the diet.
In fact, hair loss is linked to cases of systematic starvation, but it can also sometimes occur with a decrease of carbohydrates.
The symptoms are, well… More hair falling when you’re brushing it.
And we mean a lot. So much that you eventually start seeing that your hair is less thick.
The good news however, is that in most cases, this is a temporary condition and sooner or later, the hair starts growing normally and its roots regain strength.
Furthermore, even if you do get some hair loss, in most cases it will not be visible.
Why Does Hair Fall on Keto?
Well, to understand exactly what happens, you need to learn a bit more about just how the hair grows.
Generally, each hair on your head takes a whopping 2 to 3 years to grow.
After that long growth period, the growth stalls for about 3 months.
Then, in that hair starts growing a new hair that pushes out the old one.
This way, we lose hair every day, but it is not visible, simply because the hairs’ growth is not perfectly synchronized (or at all, for that matter).
You lose a hair that started growing 2 years ago and 10 more start growing the same day.
In other words, the number of hairs on your head is never a constant.
Stress and Hair Loss
If you’re going through an unusual amount of stress, it is normal for the body to lose more hair than normal.
Stress is just a generic term for an array of different factors that can affect hair loss:
Starvation.
Energy depletion.
Some diseases.
Psychological stress.
Drastic changes in the diet.
And so, when new hairs start coming out months later, all the old hairs will start falling simultaneously.
Carbs & Hair Loss
Well, truth is that there really is no bulletproof evidence that hair loss has anything to do with carbs.
It is possible that some cases of hair loss on a ketogenic diet may be due to the reduced carb intake, but that is still an object of discussion.
Usually, when we have such a problem at hand, we cannot possibly blame one thing, as there is a flurry of factors that comes into play.
Let’s check out some other possible reasons why you are losing hair on a ketogenic diet.
Micronutrient Deficiency
Truth is that certain macronutrients become demonized and some people just start becoming obsessed with them, while forgetting about other important aspects of the game plan.
The body is a complex organism which requires a wide variety of substances to function.
Those include, but are not limited to carbs, fats, proteins and also vitamins and minerals, which we call micronutrients.
Statistically, most people that switch to the low-carb, keto lifestyle, experience a deficiency of zinc, magnesium, sodium and potassium.
All of the above-listed micronutrients are essential when it comes to maintaining hair health.
Energy Deficit
In many cases, it has been shown that when you are in a deficit of certain calories and nutrients, the body prioritizes the health of its vital organs.
Basically, everything that is non-vital and non-essential, such as the hair, will remain back on the list of priorities for the body.
Due to the fact the ketogenic diet offers a very satiating meal plan, abundant of proteins and high calorie fats, overall energy intake may be mistaken at times.
That is to say that you might be in a deficit, without even knowing it.
From then on, what may occur is a loss of hair.
Now of course, some hair loss is completely normal and it might not even be happening because of your diet.
However, if you notice that you are losing a lot of hair and it gets less thick, then you should tweak your nutrition plan and make it more diverse.
Stress
We already talked about this but we want to stress on it (pun intended).
You might have heard about someone getting white hairs from sudden, acute stress.
And that is in fact true – Your hair actually speaks a lot about your emotional health.
It appears that the hair is perfectly linked with many systems of the body, including the central nervous and immune systems.
What this means is that when the central nervous system goes through acute stress, that will also affect the hair and that in turn may lead to hair loss.
Bottom line here is – Don’t stress on your diet or anything else that doesn’t negatively impact you.
Biotin Deficiency
Odds are you know about the vitamin groups of the first couple alphabet letters.
However, we bet that you have little to no knowledge about vitamin H.
Yes, vitamin H is often referred to as biotin, which serves a wide variety of functions in the body.
Those include but are not limited to macronutrient breakdown, as well as growth of the nails, nerves and hair.
In many cases, keto dieters suffer from a deficiency of this very important vitamin, which is a possible reason why they experience hair loss.
Protein Deficit
As we have talked in previous articles, your whole existence is protein.
The eyes you look at this article with, the finger you scroll down the page with… All of that is protein.
You ARE protein.
With keto however, people take a couple of routes – Most of them either overconsume or under consume it.
Why? Well, probably because they fear that too much protein will make them go out of ketosis, as the body will start converting it to glucose via a process called gluconeogenesis.
Facts are that most people that are at a deficiency of protein during a keto diet, will experience hair loss, along with other unpleasant side effects.
Gut Flora Problems
Alright, we can say that the gut is like the hearth of the body.
Why is that? Well, because we need nutrients that we get from food, in order to be able to use them for the sustaining of various functions.
What this means is that the body must be primed to digest the food optimally, in order for it to be well absorbed and do its job.
If your gut flora is not happy, you may experience diverse side effects linked to not just hair and its loss, but many other functions as well.
How to Stop Keto Hair Loss
Alright, we have now analyzed the problem and listed out the common causes associated with it.
However, we didn’t mean to imply that hair loss is permanent or something that always happens with keto.
As a matter of fact, keto hair loss is just temporary.
When the task at hand is dealing with keto hair loss, there are a couple of things we can do:
Zinc
This is one of the first micronutrients that the body gets depleted of, once a keto diet is introduced.
Zinc is tightly linked to hair growth, which is exactly why a deficit of it may lead to hair loss.
Supplementing with zinc and adding zinc rich foods in your diet is one of the best ways to solve this problem.
Biotin
Vitamin H is found in many food products, such as eggs, nuts, veggies and some fish.
Biotin is often prescribed to people whose hair reacts acutely to the transition to the low carb lifestyle.
The good thing is that we don’t really need to shove this vitamin in big amounts, as just a little will do the job.
Collagen
This is one of the substances that is of prime importance when it comes to maintaining skin, nail and hair health.
A lack of collagen will more than likely lead to the undesired side effect of hair loss.
Fortunately enough, we have the chance to live during a time when everything you can think of is available, meaning that you can feel free to supplement with collagen.
Protein Supplements
As we mention, proteins, which are essential for every single one of your physiological processes, may be the leading cause of hair loss.
The deficiency of this viable macronutrient, (which as a matter of fact comes from the Greek “Protos”, meaning ‘first, primary’) is also a gateway for iron deficiency, which can further worsen the symptoms of hair loss.
It is recommended that you get enough protein from food, but you can also supplement with protein powders, if you feel you can’t get enough protein from food.
Furthermore, not only will proper protein intake result in a reduced hair loss, but it will also help you improve body composition & retain lean body mass, while on a keto diet.
Bottom Line
Hair loss is a nasty issue that may occur to anyone, whether they are on a keto diet or not.
However, with the ketogenic diet, we are imposed to a bigger risk of encountering this issue, as the keto diet implies a sub-optimal micro/macronutrient intake.
We have to make sure that we have sufficient protein intake, while also taking care of stress management and vitamin intake.
The post Keto Hair Loss: Why It Happens And How To Avoid It appeared first on Queens Of Constance.
Keto Hair Loss
Is keto hair loss a possible outcome of starting a low-carb diet?
Well, it is possible, however, this side effect of the ketogenic diet has often been an object of discussion that led to certain myths and misunderstandings about it.
In this article, we will tell you everything you need to know about keto hair loss and how to prevent or fight it.
Hair loss in general can occur due to many different reasons, including drastic changes in the diet.
In fact, hair loss is linked to cases of systematic starvation, but it can also sometimes occur with a decrease of carbohydrates.
The symptoms are, well… More hair falling when you’re brushing it.
And we mean a lot. So much that you eventually start seeing that your hair is less thick.
The good news however, is that in most cases, this is a temporary condition and sooner or later, the hair starts growing normally and its roots regain strength.
Furthermore, even if you do get some hair loss, in most cases it will not be visible.
Why Does Hair Fall on Keto?
Well, to understand exactly what happens, you need to learn a bit more about just how the hair grows.
Generally, each hair on your head takes a whopping 2 to 3 years to grow.
After that long growth period, the growth stalls for about 3 months.
Then, in that hair starts growing a new hair that pushes out the old one.
This way, we lose hair every day, but it is not visible, simply because the hairs’ growth is not perfectly synchronized (or at all, for that matter).
You lose a hair that started growing 2 years ago and 10 more start growing the same day.
In other words, the number of hairs on your head is never a constant.
Stress and Hair Loss
If you’re going through an unusual amount of stress, it is normal for the body to lose more hair than normal.
Stress is just a generic term for an array of different factors that can affect hair loss:
Starvation
Energy depletion
Some diseases
Psychological stress
Drastic changes in the diet
And so, when new hairs start coming out months later, all the old hairs will start falling simultaneously.
Carbs & Hair Loss
Well, truth is that there really is no bulletproof evidence that hair loss has anything to do with carbs.
It is possible that some cases of hair loss on a ketogenic diet may be due to the reduced carb intake, but that is still an object of discussion.
Usually, when we have such a problem at hand, we cannot possibly blame one thing, as there is a flurry of factors that comes into play.
Let’s check out some other possible reasons why you are losing hair on a ketogenic diet.
Micronutrient Deficiency
Truth is that certain macronutrients become demonized and some people just start becoming obsessed with them, while forgetting about other important aspects of the game plan.
The body is a complex organism which requires a wide variety of substances to function.
Those include, but are not limited to carbs, fats, proteins and also vitamins and minerals, which we call micronutrients.
Statistically, most people that switch to the low-carb, keto lifestyle, experience a deficiency of zinc, magnesium, sodium and potassium.
All of the above-listed micronutrients are essential when it comes to maintaining hair health.
Energy Deficit
In many cases, it has been shown that when you are in a deficit of certain calories and nutrients, the body prioritizes the health of its vital organs.
Basically, everything that is non-vital and non-essential, such as the hair, will remain back on the list of priorities for the body.
Due to the fact the ketogenic diet offers a very satiating meal plan, abundant of proteins and high calorie fats, overall energy intake may be mistaken at times.
That is to say that you might be in a deficit, without even knowing it.
From then on, what may occur is a loss of hair.
Now of course, some hair loss is completely normal and it might not even be happening because of your diet.
However, if you notice that you are losing a lot of hair and it gets less thick, then you should tweak your nutrition plan and make it more diverse.
Stress
We already talked about this but we want to stress on it (pun intended).
You might have heard about someone getting white hairs from sudden, acute stress.
And that is in fact true – Your hair actually speaks a lot about your emotional health.
It appears that the hair is perfectly linked with many systems of the body, including the central nervous and immune systems.
What this means is that when the central nervous system goes through acute stress, that will also affect the hair and that in turn may lead to hair loss.
Bottom line here is – Don’t stress on your diet or anything else that doesn’t negatively impact you.
Biotin Deficiency
Odds are you know about the vitamin groups of the first couple alphabet letters.
However, we bet that you have little to no knowledge about vitamin H.
Yes, vitamin H is often referred to as biotin, which serves a wide variety of functions in the body.
Those include but are not limited to macronutrient breakdown, as well as growth of the nails, nerves and hair.
In many cases, keto dieters suffer from a deficiency of this very important vitamin, which is a possible reason why they experience hair loss.
Protein Deficit
As we have talked in previous articles, your whole existence is protein.
The eyes you look at this article with, the finger you scroll down the page with… All of that is protein.
You ARE protein.
With keto however, people take a couple of routes – Most of them either overconsume or under consume it.
Why? Well, probably because they fear that too much protein will make them go out of ketosis, as the body will start converting it to glucose via a process called gluconeogenesis.
Facts are that most people that are at a deficiency of protein during a keto diet, will experience hair loss, along with other unpleasant side effects.
Gut Flora Problems
Alright, we can say that the gut is like the hearth of the body.
Why is that? Well, because we need nutrients that we get from food, in order to be able to use them for the sustaining of various functions.
What this means is that the body must be primed to digest the food optimally, in order for it to be well absorbed and do its job.
If your gut flora is not happy, you may experience diverse side effects linked to not just hair and its loss, but many other functions as well.
How to Stop Keto Hair Loss
Alright, we have now analyzed the problem and listed out the common causes associated with it.
However, we didn’t mean to imply that hair loss is permanent or something that always happens with keto.
As a matter of fact, keto hair loss is just temporary.
When the task at hand is dealing with keto hair loss, there are a couple of things we can do:
Zinc
This is one of the first micronutrients that the body gets depleted of, once a keto diet is introduced.
Zinc is tightly linked to hair growth, which is exactly why a deficit of it may lead to hair loss.
Supplementing with zinc and adding zinc rich foods in your diet is one of the best ways to solve this problem.
Biotin
Vitamin H is found in many food products, such as eggs, nuts, veggies and some fish.
Biotin is often prescribed to people whose hair reacts acutely to the transition to the low carb lifestyle.
The good thing is that we don’t really need to shove this vitamin in big amounts, as just a little will do the job.
Collagen
This is one of the substances that is of prime importance when it comes to maintaining skin, nail and hair health.
A lack of collagen will more than likely lead to the undesired side effect of hair loss.
Fortunately enough, we have the chance to live during a time when everything you can think of is available, meaning that you can feel free to supplement with collagen.
Protein Supplements
As we mention, proteins, which are essential for every single one of your physiological processes, may be the leading cause of hair loss.
The deficiency of this viable macronutrient, (which as a matter of fact comes from the Greek “Protos”, meaning ‘first, primary’ ) is also a gateway for iron deficiency, which can further worsen the symptoms of hair loss.
It is recommended that you get enough protein from food, but you can also supplement with protein powders, if you feel you can’t get enough protein from food.
Furthermore, not only will proper protein intake result in a reduced hair loss, but it will also help you improve body composition & retain lean body mass, while on a keto diet.
Bottom Line
Hair loss is a nasty issue that may occur to anyone, whether they are on a keto diet or not.
However, with the ketogenic diet, we are imposed to a bigger risk of encountering this issue, as the keto diet implies a sub-optimal micro/macronutrient intake.
We have to make sure that we have sufficient protein intake, while also taking care of stress management and vitamin intake.
The post Keto Hair Loss appeared first on Queens Of Constance.
September 17, 2019
Keto Leg Cramps – How to Get Rid of Them for Good
Keto leg cramps are one of the most common side effects that individuals experience, when on a ketogenic diet.
The painful muscle spasm is usually caused by overuse of the muscle, lack of proper hydration or even prolonged flexion.
In the case of the ketogenic diet however, the cause is different!
Well, nowadays, more and more people get into modern diets and nutrition plans, such as the ketogenic diet.
Extreme diets, that exclude one or more food groups, often lead to such unpleasant side effects, mainly due to the lack of some nutrients.
So, let’s start analyzing the problem that is Keto Leg Cramps by briefly going over keto nutrition!
What Foods Must We Exclude on Keto?
Keto is simple – If a food contains carbs, we don’t eat it.
However, some of the foods from the list below are abundant of some much needed micronutrients like minerals and vitamins, which regulate muscle function.
Foods that we exclude:
Sugar rich foods – Fizzy drinks, fruit juices, cakes, ice cream, candy, etc.
Grains – Rice, pasta, bread, etc.
Fruits – All fruits, except for small reds like strawberries and blueberries
Legumes – You like beans and lentils? Can’t have them on a keto diet.
Roots – Potatoes, sweet potatoes, carrots – All of those can’t be eaten.
While sugar-rich, processed foods really don’t have any viable micronutrients, it is foods like fruits and vegetables that have those.
Such micronutrients are potassium, calcium and sodium.
Logically, the lack of those may lead to severe muscle cramps.
Why Do You Cramp on Keto?
Alright, as we just said, muscle spasms are caused by two major factors – Lack of proper hydration & mineralization.
Note that if you are new to keto, it is completely normal to experience these symptoms, especially during the first couple of days/weeks, which are the adaptation phase.
Needless to say, if you have thus far conditioned your body to use carbohydrates (glucose) as energy, it will feel weird to go out of its way and metabolize fats instead.
Here are a couple of things to keep in mind:
Energy Pathways Within the Body
If you know a bit of physiology, you should know that carbohydrates (glucose), are the easiest, most prioritized and most efficient source of energy for the body.
This is exactly why you must let your body adapt and bear the pain of the starting phase, during keto.
Water Retention
During the initial period of your ketogenic diet, you will lose a TON of water!
You may even lose up to a total of 5 lbs of weight during the first WEEK!
Why is that you may ask?
Well, it is simply because the body’s preferred energy source (glucose), usually gets stored in the form of muscle and liver glycogen.
HOWEVER! Muscle and liver glycogen also get stored along with water.
Around 3 grams of water per 1 gram of glycogen, to be precise.
Needless to say, when you don’t have glucose and glycogen, due to the lack of carb intake, you will also lose the water that goes along with them.
And of course, as water goes, so do many of the viable minerals.
Mineralization
Keep in mind that the ketogenic diet requires you to exclude many foods that are rich in viable electrolytes.
If you don’t know what electrolytes are, those are basically substances that create an electrically-conducting solution, once dissolved into a solvent like water.
W-Wait… Electricity?
Well, YES! If you don’t know – The central nervous system works with ELECTRIC signals!
Even the muscle contractions during a workout are electric signals.
And when you don’t have the proper, electrically-conducting environment (electrolyte balance), the signals will be bad.
Of course, bad signals mean a bad end result.
How to Approach Keto Leg Cramps?
Alright, now that we know what keto is, what pros and cons it offers, we can move on to the actual solutions and actions we can take to prevent or deal with the specific side effect discussed – Cramps.
Let’s see what are the best things you can do when it comes to your eating and drinking habits:
1. More Water, Less Alcohol
The most viable cure for muscle spasms during a ketogenic diet, is simply staying hydrated!
We recommend you to start off with a baseline of about 2.5 liters per day and move up from there if needed.
Note – You should not drink water excessively, even though hydration is important!
Furthermore, it is of prime importance to reduce or completely cut out alcohol, when you are on the ketogenic diet.
That is simply because alcohol further leads to dehydration and also kills important vitamins and minerals in the body.
2. Sodium Intake
Many people think that sodium will make them bloated or even fat, but that’s straight up nonsense!
Sodium is one of the important electrolytes we just talked about, which is why you need proper salt intake.
As a matter of fact, sodium levels in the body are very, VERY tightly regulated.
What this means is that sodium is VITAL for the body and the majority of its processes, which is why, its excretion is regulated.
If you consume a lot of salt, the body will excrete more, and vice versa – If you consume food in a deficit of salt, the body will retain and recycle the sodium it currently has, without flushing it out.
So, how much salt should you eat?
Well, we don’t recommend obsessing over it and weighing it in a tea-spoon on your scale.
Rather, try and just season your meat with salt, pepper and other herbs, that are neither too much, nor too little.
3. Supplements
Alright, right off the bat, we discussed the MOST IMPORTANT things when it comes to spasm management – Water, alcohol and mineral intake.
However, there are other things that you can do, which will help you in this specific case, that’s namely supplementing your nutrition plan with certain products.
Besides optimizing your nutrition & hydration, you can also pick certain supplements that can help you battle the unpleasant muscle cramps.
As a matter of fact, there are supplements DESIGNED to battle that specific problem with keto.
Here are our recommendations:
NOTE! These are the recommended daily intakes
Sodium – 3000-5000 mg
Potassium – Up to 3,000 mg
Magnesium – Up to 400 mg per day
Calcium – Up to 1000 mg per day
Before you look into purchasing supplements however, make sure that your nutrition plan & bad habits are in check.
Bottom Line
The ketogenic diet is a way of adapting your body to using its alternative energy pathways, to provide energy for physical and mental activity.
Excluding carbohydrates from your menu will allow the body to supercharge fat burning, turning fats into ketones in the liver, which then get used up as energy.
However, users should be careful with this diet, as excluding certain food groups also means excluding certain micronutrients, which are viable for many processes.
Keto Leg Cramps ,Side effects include muscle spasms, which can be well treated, given that you provide the body with enough water, vitamins and minerals and last but not least, exclude bad habits like drinking and smoking.
The post Keto Leg Cramps – How to Get Rid of Them for Good appeared first on Queens Of Constance.
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