MrsNonsense wrote: »

- When doing exercise, I feel like my legs get tired really easy, and something like climbing uphill or going up the stairs make my legs hurt. Why is this happening and what can I do to fix it?

This depends on what you mean by "hurt." If it feels crampy, you may be experiencing electrolyte imbalance, or keto has uncovered an iron deficiency. Try increasing your sodium, potassium, and magnesium and see if that makes a difference within a few days. If not, get your iron checked or try supplementing for a couple of days and see if you see any improvement (I prefer the former, but sometimes you can't get in to a doctor quick enough).

- Diet sodas: good or bad? Pros and cons? They have no carbs but... are they acceptable for LCHF? Could they kick you out of ketosis?

You'll get mixed responses on this one, and the answer to the last one is "maybe." Some people have no problems, others have lots of problems. For some, the sweetener prompts an insulin response, which might be sufficient to kick you out of ketosis. You'll have to use your own judgement, but many of us are in the "not worth it" camp.

- Let's say you cut yourself, did you notice if being on a LCHF diet helped you heal faster/slower/no changes?

Haven't really experienced this myself, but diabetics who have gotten their diabetes under control might see improvements, since hyperglycemia interferes with wound healing, especially in the extremities.

- When dealing with bathroom problems, what do you do to keep things smoothly in that area? Are laxatives a choice or better stay away from them?

If you're having bathroom issues, there's usually a reason for it:

1. You're not eating enough fat and too much protein (constipation).
2. You're eating too many artificial sweeteners or taking too much magnesium (diarrhea)
3. You're taking a supplement or medication that's interacting with something you're eating and causing issues (either)
4. You've recently taken antibiotics and nuked your gut biome (either)

I recommend avoiding laxatives, especially for chronic issues, because it only covers up the underlying problem, and can screw with your gut biome.

- Some people obsess with the scale and weigh themselves everyday, freaking out if they've gained a pound or if the weight loss is going really slow, what would you say it's the best way to weigh yourself without going crazy? Once a week? Once every two weeks? etc.

- Net carb vs Full carbs: Some people say they only start losing weight when they count fiber as carbs, what's the way to go and why?

The answers to these two can be found in the launch pad.

- I woke up with a sugary taste in my mouth, very similar to the taste I used to get the morning after drinking the night before, but my carb count is still under 20g, what could it be? Anything to worry about? Hidden sugars?

Sugary taste can be a sign of blood sugar dysfunction. It might be a good idea to test your blood sugar if you are diabetic or pre-diabetic to ensure it's where it's supposed to be.

It may also be "phantom tastes" or your brain playing a trick on you. It never hurts to double check your foods for hidden sugars, though.

- How do you know that you got kicked out of Ketosis? How can you tell you're finally keto-adapted?

The only sure way to know is with a blood or ketonix (not ketostix) test, but some people find their hunger and cravings return when they get kicked out.

Keto-adaption often results in lower appetite and hunger signals that can be ignored if/when needed. Some people report changes in breath or bathroom experiences, but these things are less reliable.

- If I'm in a 20g carbs diet, then one day log 40g carbs, will I get kicked out of ketosis?

Depends on how long you've been in ketosis and your activity level, but not likely unless you're ultra carb sensitive. Many people can go up to 50g on a regular basis and remain in ketosis, and very active people can go as high as 100g without getting knocked out.

- Keto-friendly sweetener that you can buy at any average grocery store?

Stevia and Splenda. You can get it in some form or another just about anywhere. You can also get the traditional artificial sweeteners in most cases, as well. Some places may also have Xylitol in their Diabetic or health foods/supplements section.

- Are sweeteners good or bad for keto? Is it safe to add them to our diet or will it ruin my diet in any way? Any differences/side effects between a diet with sweeteners and a diet with no sweeteners?

Many people report no reduction of cravings if they keep the sweeteners in their diet. Some people also find it harder to get into ketosis if they keep the sweeteners in. Some also become less tolerant of the sweeteners when they go keto.

On the same token, sparing use isn't entirely frowned upon. A lot of treats use a sweetener of some sort -- mug cakes/muffins and fat bombs are the common ones. It's often recommended to reserve these for treats and not everyday foods, though.

Listen to your body and use your own judgement.

- My SO/friend/family member was eating candy and I stole a piece of M&M, how screwed am I?

One M&M isn't going to kill you. It's about your total intake over a full day and the aggregate of your days. Just don't eat a whole bag and don't make a habit of it.

- Caffeine on LCHF, avoid or safe?

Depends on you. Some people can tolerate caffeine better than others. Coffee and green tea are popular drinks in LCHF, and they're generally considered safe. Consider your own circumstances and be mindful of its effects on you.

- I have too much energy, enough to keep me up at night/wake me up earlier than usual, what can I do to fix this?

Increase your activity level to burn off that energy. Embrace waking up earlier. Use f.lux or Redshift to decrease your blue light exposure at night and help your circadian rhythm. Avoid caffeine after noon. Take melatonin or magnesium before bed. Meditate.

- I get heart palpitations after a meal with way too much fat, should I be scared?

I've never heard of this, so I can't answer definitively, but make sure you're getting enough potassium. Also, if you're not used to the amount of fat, try backing off and ramping up more slowly.

- I don't like chicken broth, how do I replenish my electrolytes?

If you like other types of broth, you can use them. You can also use the sodium-potassium blends for salt, and add a little to your water (not enough to make it salty, just a little) or food. You can also eat foods that are naturally high in these minerals.

A laxative note: Unless you have a specific potty problem and are regularly monitored by potty professional, you should not use a laxative, per se. It will actually destroy any natural rhythms your body is attempting to restore.

Now people with outlying health conditions, people who are aging (this is relative), and others may have complications. In general, "natural" supplements than help things move along (magnesium and/or senna, from what I hear, and even coffee) are generally not Laxatives, but have a laxative effect.

From someone with pelvic floor dysfunction, you need to restore your body's natural processes or you can end up with surgery-required complications down the road. I'm waiting on more info from my physical therapist to cite studies on this, but all the information shows this to be true.

Changing the angles in which you sit to use the bathroom and using natural movement to speed things along help. Straining is a compounding/complication factor to most constipation, and can actually make the issue worse...