Keto Flu Solutions

Hello Dear Friends,

This is Mike Miryala here, Head Pharmacist at Keto Summit & CoBionic and several other Pharmacies in Central Texas. 

By now, you must be cooking our best recipes. Please let me know what your favorite is. My personal favorite is Chocolate Fudge in our Keto Snacks CookBook.

Enough talk, let’s cover today’s topic: It is Keto Flu.

What is Keto Flu?

The ketogenic diet has helped many people become healthier and get in better shape, but it is not easy. 

The first few days will be tough. 

You see, you have been eating carbs and sugar. They are addictive and your body is trained to look for them as you wake up. Cutting them out will be a big adjustment. When the body is used to running on carbohydrates as a primary source of energy, and suddenly switches to using ketones as an energy source, it can take some time for the body to adjust. This transition period is often referred to as the “Keto Flu.”

As you transition into the ketogenic diet, you will get symptoms that can include headache, fatigue, nausea, dizziness, insomnia, and irritability. These symptoms occur as a result of the body adjusting to the changes in metabolism that occur when following a ketogenic diet. The term “Keto Flu” describes these symptoms. 

Solutions to Keto Flu

So, how do you address the symptoms or at least mitigate them? To alleviate the symptoms, it is important to consume foods high in electrolytes, such as avocados, leafy greens, and nuts, and also consider taking supplements such as potassium and magnesium. Eating more healthy fats and moderate amounts of protein can also help. 

Additionally, drinking plenty of water is important when following the ketogenic diet, as it can help prevent dehydration. Dehydration can further exacerbate electrolyte imbalances, and lead to constipation, dizziness, and other symptoms. It’s recommended to drink at least 2 liters of water a day, and it’s important to pay attention to thirst and drink more if needed.

The symptoms are usually temporary and you’ll need to remind yourself of why you started and the results you are looking for.

It’s important to note that, not everyone experiences the keto flu, and in some people, the symptoms can be more severe. Do not panic or stress out. Take the above steps and be resolute.

For more information about keto flu, check out this link: https://ketosummit.com/what-is-keto-flu-how-to-cure-keto-flu/

Let me know if you have questions.

Yours Truly,
Mike

One of the Most Popular Sugar Substitutes Might Cause More Harm Than Good

A New Study Links Sugar Substitute, Erythritol, to Cardiovascular Problems

Are you trying to lose weight by snacking on “low-carb” bars and food? Is your Ketosis state maintained by snacking on keto bars and keto snacks from Costco?

If yes, then pay attention to the following article.

A lot of these snacks and bars have sugar substitutes but a recent study indicated negative side effects of a particular kind of sugar alternative.

So, the snacks you are having to curb cravings or as a part of the keto diet could be harmful to you. Please read the label to check for the presence of Erythritol.

Erythritol is a sugar substitute that is often used as a low-calorie alternative to sugar. It occurs naturally in certain fruits and fermented foods and is also produced commercially by fermenting glucose. Erythritol is generally recognized as safe by the U.S. Food and Drug Administration (FDA) and is widely used in foods and beverages.

However, a new study has linked Erythritol to blood clotting, stroke, heart attack, and even death. The same study also found from clinical trials that patients with existing risk factors for heart disease such as diabetes, were twice as likely to experience a heart attack or stroke if they had high levels of erythritol in their blood.

In this article, we’re going to take a closer look at sugar substitutes with a focus on Erythritol and discuss the known health benefits as well as its risks with regular human consumption, considering this recent study.

What are Sugar Substitutes?

Sugar substitutes have now become common food ingredients, widely used as healthier alternatives to sugar in many different types of food and beverages. These are added to thousands of “sugar-free,” “low-carb,” and “keto-friendly” processed or prepackaged foods and beverages. This is partly due to many people’s growing interest in healthier eating habits and the goal of reducing body weight, including reducing sugar intake and following low-carbohydrate diets like the keto diet. 

Many consumers have been looking for alternatives to sugar that can help them reduce their calorie and carbohydrate intake without sacrificing taste. By using sugar substitutes, it’s believed that people can enjoy the taste of sweet foods and drinks without the negative health effects of sugar, such as weight gain, tooth decay, and increased risk of diabetes and heart disease. Yet very little is known about the long-term side effects or risk of diseases when these are made as part of one’s daily diet.

Sugar substitutes are said to reduce calorie intake which makes them a popular choice for people who are trying to lose weight or maintain a healthy weight. These are also believed to help manage blood sugar levels, which makes them a good option for people with diabetes. It is said that sugar substitutes help avoid the negative health effects of consuming regular sugar including obesity, type 2 diabetes, and heart disease. 

Sugar Substitutes that are commonly used:

1. Stevia: Stevia is a natural, zero-calorie sweetener that is extracted from the leaves of the stevia plant.
2. Erythritol: Erythritol is a sugar alcohol that is about 60-70% as sweet as table sugar, but contains almost no calories.
3. Xylitol: Xylitol is another sugar alcohol that is about as sweet as table sugar, but with about 40% fewer calories.
4. Monk Fruit Extract: Monk fruit extract is a natural, zero-calorie sweetener that is derived from monk fruit. It is often used in beverages, desserts, and baked goods.
5. Sucralose: Sucralose is a zero-calorie artificial sweetener that is about 600 times sweeter than table sugar. It is often used in diet beverages and other low-calorie products.

In this article, we’re going to focus on Erythritol, a sugar alcohol that is commonly used as an ingredient and sugar substitute in foods and beverages since it is about 60-70% as sweet as regular sugar but has almost no calories.

What is Erythritol?

Erythritol is a type of sugar alcohol that is commonly used as a low-calorie sweetener. It occurs naturally in some fruits such as pears, melons, and grapes, but is usually produced commercially by fermenting glucose from cornstarch or wheat starch. 

Erythritol is about 60-70% as sweet as table sugar. Still, it contains very low calories, making it a popular alternative sweetener for people who are trying to reduce their calorie intake, popular to those who are following a keto diet. It is also tooth-friendly, as it does not promote tooth decay as regular sugar does. 

Erythritol is commonly used in sugar-free chewing gum, candy, and other confections, as well as in baked goods and beverages. It is also used as a bulking agent in some low-calorie food products.

Erythritol Popularity

Erythritol is a commonly used sugar substitute and has become increasingly popular as a low-calorie sweetener in recent years. 

As it gains popularity, erythritol is also sold in bars and other food establishments in the United States. It is a popular sugar substitute and is often used as an ingredient in low-calorie and sugar-free food and beverage products, including those sold in bars and restaurants. Many bars and restaurants now offer low-calorie and sugar-free cocktail options that use erythritol or other sugar substitutes as a sweetener. 

Erythritol is also widely available for purchase in grocery stores and health food stores, making it an easy ingredient to add to low-calorie and sugar-free food products as well as for people to use as a sugar substitute at home for their meals and drinks.

Erythritol and Keto Diet

Since erythritol contains almost zero calories, it also became commonly used in keto recipes and by people following a keto diet who are looking to lose excess weight. The keto diet is a high-fat, low-carbohydrate diet that is designed to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. Because the diet is low in carbohydrates, it is important to find substitutes for high-carbohydrate ingredients like sugar, where Erythritol comes into play.

Additionally, erythritol is a popular sugar substitute among people following the keto diet because it has a very low glycemic index and does not raise blood sugar levels like sugar does. Further, erythritol has almost no calories, making it a good option for people who are trying to lose weight on the keto diet. It is added to keto dessert recipes, such as low-carb cakes, cookies, and brownies. It’s also used as a sweetener in keto-friendly beverages like coffee and tea. Overall, erythritol is a popular sugar substitute among people following the keto diet or even anyone who’s looking to eat healthier by limiting their daily calorie intake, as it allows them to enjoy sweet-tasting foods and beverages without consuming high amounts of carbohydrates and experiencing the negative effects of sugar.

How is Erythritol used?

Here are some common uses of Erythritol.

• Sweetener: Erythritol is used as a low-calorie sweetener in a variety of products, including chewing gum, candy, beverages, and baked goods. It is about 60-70% as sweet as sugar but contains almost no calories.
• Bulking agent: Erythritol is often used as a bulking agent in some low-calorie food products. It helps to add volume and texture to foods without adding significant calories.
• Preservative: Erythritol has antimicrobial properties, which means that it can help to prevent the growth of bacteria and fungi. It is sometimes used as a preservative in foods and beverages.
• Tooth-friendly sweetener: Erythritol is tooth-friendly, meaning that it does not promote tooth decay as regular sugar does. This makes it a popular sweetener for chewing gum and other products that are marketed as promoting good dental health.

What are the known possible Side Effects of consuming Erythritol regularly?

Like any food or beverage, erythritol can cause side effects in some people, particularly when consumed in high amounts. Some of the potential immediate side effects of continuous erythritol consumption include digestive issues, bloating, gas, diarrhea, headaches, and possible allergic reactions. In general, erythritol is well-tolerated by most people, and the side effects are usually mild and short-lived. 

But, if you experience any severe or persistent side effects after consuming erythritol, or if you have any underlying health conditions, you should talk to your healthcare provider to determine if it is safe for you to continue using it or any other sugar substitute.

The Artificial Sweetener Erythritol and Cardiovascular Event Risks

A recent study published in the journal Nature Medicine on 27 February 2023 called into question and raised alarming concerns about the long-term safety risks of consuming this commonly used low-calorie sugar replacement called Erythritol. The study by Cleveland Clinic researchers has reported links between the presence of higher levels of erythritol in the blood and dramatically increased risk of major adverse cardiovascular events such as blood clotting, stroke, heart attack, and even death.

“In the study, Stanley Hazen, a cardiologist at Cleveland Clinic, Ohio, who led the research, did not set out to investigate sweeteners. Instead, blood samples were taken from 1157 patients undergoing cardiac risk assessments and then they were followed and tracked for three years, to seek a chemical signature that could predict the risk of heart attack or stroke. ‘If you treat existing risk factors like cholesterol, blood pressure and diabetes, you lower cardiac risk, but the majority of events continue to happen,’ says Hazen.”

“Erythritol stood out as the best predictor of heart problems – even above high cholesterol levels. The researchers then measured erythritol levels in a US patient group and a European patient group who all had or were at risk of heart disease. Erythritol was at the top of the list of compounds that predicted cardiovascular risk. Compared to people who had the lowest blood levels of erythritol, individuals with high erythritol levels in these groups had double the risk of heart attack or stroke.”

Sugar Substitute Options for Food and Drinks

Erythritol is considered to be a safe and well-tolerated sugar substitute, and it has been approved for use in food and beverages by regulatory agencies around the world, including the FDA in the United States, and the EFSA in the European Union. It is also commonly used in low-calorie and sugar-free products marketed to people with diabetes, as it does not have a significant impact on blood sugar levels. 

Erythritol is approved and said to be safe to add to foods and drinks. But taking the findings of this new study into account, one can’t help but start to take caution with adding Erythritol or other artificial sweeteners into their daily diet without doing more research not only on short-term but also the long-term possible side effects.

If you’re looking into limiting your intake of this sweetener considering the recent study that came out, reading product labels before purchasing is a good starting point. Additionally, there are other natural plant-based sweeteners to consider if you’re looking to add sweetness to your low-calorie meals and beverages, such as Stevia and Monk Fruit extract. These are also widely available in grocery stores and supermarkets and are quite easy to find.

Let’s look into our sugar substitute options if you’re looking to move towards healthier eating habits, want to lose weight, or just need to manage your blood sugar levels and want to stay away from refined sugar.

Sugar alcohols like Erythritol and Xylitol, and natural sweeteners like Stevia and Monk Fruit Extract are different in several ways:

1. Source: Sugar alcohols are usually derived from natural sources like fruits, berries, and corn, while natural sweeteners like stevia and monk fruit extract come from specific plant species.
2. Calorie Content: Sugar alcohols like erythritol contain some calories, usually about 0.2 to 3 calories per gram, while natural sweeteners like stevia and monk fruit extract have zero calories.
3. Sweetness: Sugar alcohols are less sweet than sugar, with a sweetness level of about 60% to 70% of sugar, while natural sweeteners like stevia and monk fruit extract are much sweeter than sugar, with a sweetness level up to 300 times that of sugar.
4. Glycemic Index: Sugar alcohols have a lower glycemic index than sugar, meaning they do not cause a rapid increase in blood sugar levels after consumption. Natural sweeteners like stevia and monk fruit extract have zero glycemic indexes, meaning they do not affect blood sugar levels.
5. Digestion: Sugar alcohols are not completely absorbed by the body and can cause digestive issues like bloating, gas, and diarrhea, especially when consumed in large amounts. Natural sweeteners like stevia and monk fruit extract are generally well-tolerated and do not cause digestive issues.

Therefore, sugar alcohols, such as erythritol and xylitol are lower in calories than sugar and do not cause rapid increases in blood sugar levels, making them a good option for people with diabetes or those watching their calorie intake. However, sugar alcohols may cause digestive issues such as bloating, gas, and diarrhea when consumed in large amounts. Further, this recent study of links between high levels of erythritol in the blood to dramatically increased risks of major cardiovascular events has provided new information to take into account when choosing your sugar substitute.

On the other hand, plant-based sweeteners like stevia and monk fruit are derived from natural sources and do not raise blood sugar levels. They are also very low in calories and have a more natural taste than sugar alcohols. Stevia has been found to have some potential health benefits, such as lowering blood pressure and blood sugar levels, but more research is needed to confirm these benefits. 

What is the Best Sugar Substitute to use? 

Ultimately, the choice of sugar substitute will depend on individual needs and preferences. If you are looking for a low-calorie and low-glycemic sweetener that is less likely to cause digestive issues and you don’t have existing risk factors for heart disease, sugar alcohol may be a good choice. 

If you prefer a more natural and calorie-free sweetener that does not cause digestive issues, plant-based sweeteners like stevia and monk fruit may be a good option. It is important to use all sweeteners in moderation and consult with a healthcare provider if you have any specific health concerns or conditions.

In general, erythritol is well-tolerated by most people, and the side effects are usually mild and short-lived. However, if you experience any severe or persistent side effects after consuming erythritol and a link has been raised about erythritol’s long-term heart health risks, you should talk to your healthcare provider to determine if it is safe for you to continue using it or possibly look into other alternatives to use as your sugar substitute. Additionally, if you have any underlying health conditions or are taking any medications, it’s always best to talk to your healthcare provider before using erythritol or any other sugar substitute.

Final Remarks

In summary, like any food or beverage, erythritol can be harmful to some people, particularly when consumed excessively. So the key is to consume it moderately. It is better to get sugar from natural foods such as fruits and veggies or perhaps go for natural purely plant-based sweetener substitutes depending on your diet preference. But if you sometimes crave sweet treats and want to add in more sugar alternatives, just ensure you don’t go beyond the recommended daily limit. Always read labels carefully!

When deciding on which “healthier” substitutes you should use in place of sugar in your daily diet, sugar alcohols like erythritol and natural sweeteners like stevia and monk fruit extract are alternative sweeteners. But take into consideration that they differ in their calorie content, sweetness level, glycemic index, and digestion. It is important to note that each sweetener has its advantages and disadvantages. Additionally, this recent study about the long-term health risks of taking high amounts of erythritol is a new point to consider in deciding the best sweetener choice for you, along with other factors like health goals, diet, taste preferences, tolerance levels, and any underlying health conditions.

You may also be interested in these articles:
https://secure.cobionic.com/blogs/news/is-sugar-really-bad-for-the-body
https://ketosummit.com/keto-sugars/

References:
https://www.nature.com/articles/s41591-023-02223-9
https://www.nytimes.com/2023/02/28/well/artificial-sweetener-heart-attack-stroke.html
https://www.chemistryworld.com/news/sweetener-erythritol-linked-to-heart-problems/4017092.article
https://www.theglobeandmail.com/life/health-and-fitness/article-sweetener-erythritol-cardiovascular-risk/

6 Ways To Get Into Ketosis Fast

Hello Dear Friends,

This is Mike Miryala here, Head Pharmacist at Keto Summit & CoBionic and several other Pharmacies in Central Texas. Thank you for becoming part of the family.

I am glad that you have taken the steps towards becoming healthier by buying our keto cookbook. The recipes in the book have been used by over half a million people to get fitter.

The ketogenic diet is a powerful tool for weight loss and overall health. But for many people, the journey to keto success is not always an easy one. It requires discipline, determination, and a willingness to change. 

You need to be determined to make a change to succeed in this journey.

Here are some tips on how to get into ketosis fast and avoid failure. 

1. Reduce your carbohydrate intake: The most important step in getting into ketosis is to reduce your intake of carbohydrates. The ketogenic diet typically involves consuming less than 50 grams of carbs per day. 
2. Increase your fat intake: To make up for the reduction in carbs, you’ll need to increase your fat intake. Aim to consume at least 70-75% of your total calories from healthy fats, such as olive oil, avocado, and nuts.
3. Consume moderate amounts of protein: The ketogenic diet is also moderate in protein, aiming for about 20-25% of total calories. Eating too much protein can kick you out of ketosis, so it’s important to keep track of your protein intake. 
4. Intermittent fasting: Intermittent fasting can also help speed up the process of entering ketosis as it helps to deplete glycogen stores faster. 
5. Exercise: Exercise can also help deplete glycogen stores and increase the production of ketones. 
6. Monitor your ketone levels: Use a ketone meter or test strips to monitor your ketone levels. When you’re in ketosis, your ketone levels will be elevated.

It’s important to note that, entering ketosis can take several days to a week, and it may take longer for some people. Additionally, it’s important to consult with a healthcare professional before starting the ketogenic diet or making any significant changes to your diet or lifestyle.

Regards,
Mike

 

10 Ways to Succeed on Keto Diet

How to Succeed on Keto Diet

Hello Dear Friends,

This is Mike Miryala here again. I will not reintroduce myself and promise I will not get emotional in this article. So you can put your tissues away.

Before we get into today’s topic, ladies and gentlemen, I am still waiting for your favorite Keto Recipe. Please let me know, and if it is not from our book, no worries, let me still know because I will try it as well.

Zana Steadham, one of my lead health coaches, asked me about this topic last week. I thought really hard about it. 

The topic was – What are the ten things we need to do to be successful on Keto?

Here are the 10 Ways to Succeed on Keto Diet list I came up with based on my experience and knowledge. Now, I want to call out that this is not one-size-fits-all. There are a lot of things at play when you switch to the “Keto Lifestyle”. So by doing these ten things the chances of success increase but these ten things don’t guarantee the success of the Keto Diet. 

1. Start by educating yourself about the ketogenic diet and its principles, such as the macronutrient ratios, foods to eat and avoid, and potential benefits and risks.
2. Set clear and realistic goals for yourself, such as weight loss, improved health markers, or increased energy levels.
3. Plan your meals and snacks in advance, and make sure you have a variety of keto-friendly options on hand.
4. Incorporate healthy fats, such as olive oil, avocado, nuts, and seeds, into your diet to ensure you are getting enough energy and satiety.
5. Keep track of your macronutrient intake using a food diary or a mobile app, to ensure you are staying within your desired ranges.
6. Stay consistent and don’t give up too easily. The ketogenic diet may take some time to adapt to, but with patience and persistence, the results will come.
7. Incorporate physical activity into your daily routine, such as weightlifting, cardio, or yoga, to improve your overall health and weight loss.
8. Monitor your body’s response to the diet and make adjustments as needed, consulting with a healthcare professional if you have any concerns.
9. Be prepared for social situations and eating out, by researching keto-friendly options at restaurants or bringing your own food.
10. Surround yourself with support and encouragement, whether from friends, family, or a keto community online.

Let me know if you have questions.

Yours Truly,
Mike

Keto History: Non-Weight Loss Benefits

Hello Dear Friends,

This is Mike Miryala here, Head Pharmacists at Keto Summit & CoBionic and several other Pharmacies in Central Texas. I hope that you have started using our keto cookbooks.

As I said before, the ketogenic diet is a powerful weight-loss tool. But the benefits of the keto diet go way beyond weight loss. It is regularly used to bring down blood sugar levels. In fact, we have received customer reviews on how their A1Cs came down after starting the keto diet. See the below review:

Sarah from Mooresville, NC – I have been diabetic for the last two years with A1C over 7%. This changed when I started the keto diet to lose weight. Lower A1C and glucose levels were a very pleasant surprise. I have dropped over 17 lbs in 2.5 months and my A1C is now in the 6% range. Thank you Keto Summit for the book.

Let’s look at the brief history of the keto diet and its other benefits.

The history of the ketogenic diet can be traced back to the 1920s when it was first developed by Dr. Russel Wilder at the Mayo Clinic as a treatment for epilepsy. Dr. Wilder observed that fasting seemed to reduce seizures in some people with epilepsy and theorized that a diet that mimicked the effects of fasting might also be effective. He developed the ketogenic diet, which is high in fat, moderate in protein, and low in carbohydrates, in order to produce ketones in the body and mimic the effects of fasting.

The diet was initially used to treat children with epilepsy who did not respond to other treatments. It was found to be effective in reducing seizures, and it was used as a standard treatment for epilepsy throughout the 1920s and 1930s. However, with the development of new anti-seizure medications, its use as a treatment for epilepsy waned in the 1940s and 1950s.

In recent years, the ketogenic diet has regained popularity as a weight loss and health improvement tool. The diet has been found to be effective in promoting weight loss, improving blood sugar control, and reducing the risk of certain diseases such as heart disease, cancer, and Alzheimer’s disease.

It’s also used in certain medical conditions such as metabolic disorders, neurodegenerative disorders, and even cancer. The use of the ketogenic diet as a treatment for various diseases is still under research.

Overall, the ketogenic diet has a long and interesting history, and it continues to evolve as more research is conducted on its potential benefits and risks.

Regards,
Mike

Mike Miryala’s Keto Success Journey

Hello Dear Friends,

This is Mike Miryala here, Head Pharmacist at Keto Summit & CoBionic and several other Pharmacies in Central Texas. 

I have been getting a lot of emails about struggles with the Keto Diet. 

I have gone through the initial challenges of transitioning to the Keto Diet.

Here is my journey to Keto success. The story of how I lost 23 pounds on Keto but also regained energy and felt 10 years younger.

For me, starting the ketogenic diet was a last resort. I had tried every other diet out there and nothing seemed to work. I was stuck in a cycle of yo-yo dieting, and my self-esteem and confidence were at an all-time low. But I was determined to make a change. I knew that the ketogenic diet was different and that it could help me achieve the results I was looking for.

The first few days were tough. I was used to eating a lot of carbs and sugar, and cutting them out was a big adjustment. I had headaches, I felt tired and irritable. But I knew that these were just temporary side effects of the “keto flu” and I didn’t give up. I reminded myself of why I started and the results I was looking for.

As the days went on, I started to notice changes in my body. I had more energy, my digestion improved, and I was losing weight. I was finally starting to see the results I had been working for. But the best part was the change in my mindset. I no longer felt like a victim of my cravings and I had a newfound control over my eating habits.

As the weeks passed, the weight kept coming off, and I started to feel like a new person. I was happier and more confident, and I had a renewed sense of self-worth. I was finally able to break free from the cycle of yo-yo dieting and I felt like I had taken back control of my body.

But the journey doesn’t end there. The ketogenic diet is not a quick fix, it’s a lifestyle change. It requires commitment, discipline, and a willingness to make sacrifices. But the rewards are worth it. I’ve been able to maintain my weight loss, my energy levels are consistent, and I feel great overall.

The ketogenic diet helped me not only to lose weight but also helped me to discover a new way of living. A way of living that is healthy, sustainable, and fulfilling. It taught me to listen to my body, nourish it with healthy food, and be mindful and present.

The journey to keto success is not easy, but it is worth it. It requires discipline, determination, and a willingness to change. But the rewards are endless. You will not only lose weight, but you will also gain confidence, energy, and a newfound sense of control over your body and your life.

So, if you’re thinking about starting the ketogenic diet, don’t be afraid. It won’t be easy, but it will be worth it. Take it one day at a time, and remember why you started. Believe in yourself and the power of the ketogenic diet. You are capable of achieving keto success and the rewards are endless.

Yours Truly,
Mike