Last year, I started hearing “things” about the keto diet, and it’s extreme take on low carb (no more than 20-50 grams of carbs a day, yikes!) I heard about people trying it for a few weeks before caving and going back to their carb ways. I learned it could do amazing things for energy levels, memory, etc. I was intrigued!
Fast forward to December, and I started to research the keto diet more seriously, which is when I discovered recent studies had shown the keto diet could be beneficial in reducing migraines – ding ding ding!
Aaaaand here’s a picture of me running down a hill at Coyote Hills park – which perfectly captures my excitement upon learning keto can kill migraines!
I had seen benefits in a lowish carb diet in reducing my own migraines, (but not a complete annihilation of migraines, as desired). I mean, don’t get me wrong – I am way better than the days when I spent weeks in bed unable to leave my house because it was too “bright” outside. But in my current state, I can only work a few hours on the computer as I will have a headache within a few hours. I often have a migraine after craft fair events, rock climbing, etc.
While I haven’t taken a prescription drug for migraines since 2015 (except for the occasional Aleve), I am definitely still a chronic migraineur. Not ideal!
What is Keto?
If you have never heard of the ketogenic diet, then let me catch you up. This is a diet that was initially used in the early 1900′s to treat people with epilepsy before the advent of modern seizure drugs. It was found that eating an extremely low carb but also HIGH FAT diet got rid of seizures. So what is going on here? Well, humans are capable of utilizing glucose (from carbs) as a fuel source, OR, alternatively, FAT as a fuel source. When we eat mainly fat as energy, our body converts the fat to ketones which our brain, muscles, and organs like our kidneys can use as an energy source.
A typical keto diet macro breakdown is 70-80% fat, 15-20% protein, and 5-10% carbs. Utilizing ketones as energy is much more efficient which means you will have more energy. Also, it is much less inflammatory. Also, I am no expert so don’t quote me on any of the above!
My Keto Progress – Weeks 1 – 2
I started the ketogenic diet on January 2nd (new year, new brain!) I decided it was a good time to take a break from my business after the holidays to focus on the keto diet. (I have my own map art business – Dirt Alley Design. If you are looking for some cool art for your home, check my biz out!)
Here I am, as I imagine I was at the start of the diet, so hopeful for the weeks to come!
After a couple days, I started experiencing symptoms of the “keto flu.” To sum it up in lay terms, you shed a lot of water weight and consequently electrolytes and that can leave you feeling pretty dizzy, light headed, tired, nauseous, etc. I started taking a magnesium supplement, taking extra salt as needed (drinking bone broth is recommended), and eating potassium rich foods (avocados, kale, etc). I also was having a lot of sugar cravings in the beginning which I tried to satisfy with dark chocolate.
I got a ketone blood meter so I could measure if I was in “ketosis” (i.e. producing ketone bodies) and was excited to see I was!
The worst of the keto flu lasted a few days, but I felt low grade keto flu symptoms for much longer (the first 30 days). I found I was feeling pretty weak while rock climbing, and even extremely shaky at times.
Weeks 2-4
The first two weeks of the diet, I didn’t have a single migraine, which was great. Then I started having migraines and a lot of less than pleasant hormonal symptoms (hot flashes, cramps, brain fog, etc.) After two weeks of menstrual cycle purgatory and extreme hunger, I surfaced on the other side with more energy and an ability to go longer between meals without feeling hungry. I felt a little better rock climbing than in the first two weeks.
I began experimenting with intermittent fasting, which in the beginning was super hard for me (we are talking easy IF, like going 11 hours without a meal). You can learn more about the benefits of fasting from Jason Fung! I can now do 12-13 hour overnight fasts and feel just fine. Sugar cravings are all gone! I also began to register pretty high levels of ketone bodies with my ketone blood meter (although I did have lower ketone bodies during my menstrual cycle, which I learned is normal). The higher level of ketones is normal in the beginning as your body is making ketones, but not fully utilizing the new energy source yet.
Weeks 5-6
With each passing week, I am feeling less brain fog and fatigue, although I am still having migraines on occaision. What does this all mean? Well, I won’t feel the full benefits of the keto diet until I am “keto adapted” or “fat adapted” – when most of my body is utilizing ketones for energy. At that point, I shouldn’t feel super hungry between meals and hopefully, I should have less migraines. Unfortunately, this can take weeks to months to happen. Two weeks from now, I might suddenly discover my body has made the switch, or, it could take another 6 weeks or longer.
This is how I imagine I will feel in a few weeks (or months) when I am finally fully keto adapted!
I did have one “accidental” cheat meal. In the last two weeks, I began to brave eating out again. While with friends, I ended up at a beloved Chinese restaurant. While I did my best to avoid eating carbs, everything did taste too sweet to me and I registered low ketones afterwards. The effect lasted 8-12 hours before I was back in ketosis again.
What’s Next?
While I am feeling more physical energy overall, I am still having migraines and feeling mild brain fog. I know I need to be better about staying hydrated and getting extra salt. I am working to increase my intermittent fasts with the goal of doing 16 hour fasts a few times a week.
I plan on continuing the keto diet for 2 more months. If the diet takes care of my migraines, I will try to stick with it indefinitely! I will post another update in a few weeks.
Bigger Picture Takeaways
- Eating mainly fat is fun! I eat lots of avocados, nuts, cheese, bacon, cream, etc. It’s amazing shedding low fat guilt. I also eat a salad with each meal.
- Before going keto, consider going paleo or doing a low to moderate carb for a few months to ease the transition.
- I found it helpful to track my food intake to make sure I was getting the correct macro ratios – consider using an app like myFitnessPal.
- If you are hungry, eat! Don’t worry about calorie restriction or eating too much fat in the beginning. I have experienced no weight gain and have also shed a few pounds in the process.
- The keto diet will change your taste buds, and you will crave and love fat! However, you will also no longer enjoy the taste of your once beloved carb foods.
Helpful Links to Learn More
