Can you get keto flu more than once?

I have been seeing this question posted a lot all over face book groups and  today i believe i can now go ahead and answer it and say yes you can :(  I got up felling like crap and thought maybe i was just getting normal sick and didnt think much of it then i felt a bit better so i ate something a few hours later i was feeling light headed just like week two (when i first got sick ) and i went to lay down and the room was spinning and got sick just like before. I waited a half hour and went to go to the fridge and got me some pickles and surely enough after i ate them it went away :)  so i guess that  answers that question

low carb grocery list (great for new comers )

 Need ideas on what to pick up at the grocery? This is A typical grocery list

Pork rinds
Bacon bits
Ranch
Mustard
Mayo
Sirracha
Hunts no sugar pasta sauce
Parmesan cheese
Chicken Broth
Beef Broth
Dill pickle slices
Eggs
Butter (the real stuff)
Quart of Heavy whipping cream
Unsweetened Almond Milk
sour cream
Whole/full fat ricotta cheese
Cream cheese
Blocks of cheese
Pepperoni
Hard salami
Low carb lunch meat
Bacon
Meats-fresh
Meats-frozen
Frozen Broccoli
Fresh Veggies!!! Lots of them smile emoticon
Coffee
Coconut Oil
Unsweetened Dark Cocoa Powder
Coconut Flour
Almond Flour
Almonds
Pecans
Walnuts
Sugar free Jello
Natural Almond Butter
Unsweetened Shredded Coconut                                                                                                       Olive oil 

Low Carb Beer/ wine Comparison Chart

Low carb beers are lighter in flavor. You should do everything you can to bring out as much of the beer's flavor as you can. Store the cans/bottles away from sunlight so they do not get skunked. Did you know light can skunk a beer in Under a Minute? 

For the best flavor, do not drink the beer out of the bottle or can. Pour it into a glass and let the foam settle. It should be served right from the fridge. If you can, store a few beer glasses in the freezer so you can serve your beer in the frosted glass.
Beer Carbs Cal % Alc Oz/Svg

Amstel Light           5.0g     95     3.5%  12oz    
Beck's Premier Light   3.9g     64     3.5%  12oz
Bud Light              6.6g    110     4.2%  12oz
Bud Light Lime         8.0g    116     4.2%  12oz
Bud Light Platinum     4.4g   137     6.0%  12oz
Bud Select             3.1g     99     4.3%  12oz
Bud Select 55          1.9g     55     2.4%  12oz
Busch Light            6.7g    110     4.2%  12oz
Coors Light            5.0g    102     4.2%  12oz
Corona Light           5.0g    105     4.5%  12oz
DAB Dortmunder Export  ---     150     5.4%  11.2oz
Guinness              17.6g    194     6.0%  12oz
Heineken Light         6.8g     99     3.2%  12oz
I.C. Light             2.8g     95     4.2%  12oz
Keystone Light         5.0g    104     4.2%  12oz
Labatt Blue Light      7.6g    108     4.0%  11.5oz
Michelob Light        11.7g    134     4.3%  12oz
Michelob Ultra         2.6g     95     4.2%  12oz
Michelob Ultra Amber   3.7g    114     5.0%  12oz
Michelob Ult Lt Cider 10.0g    120     4.0%  12oz
Michelob Ult Lime Cact 5.5g     95     4.0%  12oz
Michelob Ult Pom Rasp  5.5g     95     4.0%  12oz
Mike's Light Lemonade  6.0g     84     4.0%  11.2oz
Miller MGD Light 64    2.4g     64     2.8%  12oz
Miller Lite            3.2g     96     4.5%  12oz
Milwaukee's Best Light 3.5g     98     4.5%  12oz
Natural Light          3.2g     95     4.2%  12oz
Sam Adams Light        7.6g    119     4.3%  12oz
San Mig Light          3.2g    107     5.0%  12oz
Sapporo Light          8.5g    119     4.0%  12oz
Sleeman Clear          2.0g     80     4.0%  11.5oz                        

Red wine is high in antioxidants and very low in sugars. It contains 3-5g of carbs per 5oz glass. Beware of fortified dessert wines such as port – these are quite high in carbs.
Dry white wines, including sparkling wines such as champagne are also a good choice, at 2-5g per 5oz glass. White wine contains fewer antioxidants than red wine.
Pure spirits such as vodka, brandy and whiskey contain zero carbs. The best way to have them is straight (if you are feeling hardcore), or mixed with water or soda water. Be very cautious about other types of mixers – coke and juices are laden with sugar, whereas diet versions usually contain aspartame, which is not recommended on some diets.

31 day Meal Plan

1st

Breakfast: Blueberry Muffins

Lunch:  Italian Wrap

Snack:  veggies and dip, cheese stick

Dinner:  Chicken caesar salad and parmesan chips

2nd

Breakfast:  Omelettes:  Spinach, meat and cheese

Lunch:  Chicken BLT salad with cheese chips

Snack: raisins, yogurt

Dinner:  Cheesy Italian zoodle skillet

3rd

Breakfast: Hard boiled eggs and sausage balls

Lunch:  free meal

Snack:  jello

Dinner: Fathead pizza and wings

4th

Breakfast:  Ham, egg and cheese sandwich

Lunch:  Leftover pizza and wings

Snack:  apples and pb

Dinner:  Grilled chicken kabobs, cauliflower mash and creamed spinach

5th

Breakfast:  Blueberry muffin

Lunch:  turkey and cheese roll ups, veggies and dip

Snack:  jello

Dinner:  Chicken and broccoli alfredo skillet

6th

Breakfast:  Ham, egg and cheese sandwich

Lunch:  meatballs, cauli mash, fruit  

Snack:  yogurt

Dinner:  Kielbasa and peppers bake, roasted radishes, salad

7th

Breakfast:  Smoothie or muffin

Lunch:  Kielbasa, cheese cubes, veggies and dip

Snack:  celery, pb, raisins

Dinner:  Leftovers/free meal

8th

Breakfast:  Ham, egg, and cheese sandwich

Lunch:  turkey roll ups, fruit, veggies and dip

Snack:  yogurt

Dinner:  Buffalo ranch chicken zoodle skillet

9th

Breakfast:  Crepes with berries

Lunch:  Leftover zoodle skillet

Snack:  cheese chips and raisins

Dinner:  Hibachi chicken and shrimp, cauliflower fried rice, sauteed veggies

10th

Breakfast:  Quiche

Lunch:  Leftover hibachi

Snack:  sf popsicles or ice cream

Dinner:Chicken parmesan, roasted garlic green beans, salad

11th

Breakfast:  Leftover quiche

Lunch:  Italian chopped salad or wrap

Snack:  jello

Dinner:  Taco Salads or cheese shell tacos

12th

Breakfast:  Hard boiled eggs, sausage balls, fruit

Lunch:  Leftover tacos

Snack:  apples and pb

Dinner:  Bacon wrapped hot dogs, mockaroni and cheese, zucchini fries

13th

Breakfast:  Peanut butter bread

Lunch:  leftovers  

Snack:  yogurt

Dinner:  free meal

14th

Breakfast: hard boiled eggs, sausage balls, fruit

Lunch:  Quesadilla with spinach, cheese and chicken

Snack:  celery, pb and raisins

Dinner:  Antipasto plate- meats, cheese, olives, veggies and dip

15th

Breakfast: PB Bread

Lunch:  antipasto plate

Snack:  yogurt

Dinner:  Grilled salmon, cauliflower ‘rice’, veggies

16th

Breakfast:  eggs benedict

Lunch: salmon salad on cheese chips  or quesadilla

Snack:  veggies and dip

Dinner:  burgers, bacon wrapped onion rings, cole slaw

17th

Breakfast:  cheesy eggs and bacon

Lunch:  chicken tenders, cole slaw, veggies and dip

Snack: apples, pb

Dinner:  Bacon cheeseburger spaghetti squash casserole

18th

Breakfast:  fruit tart

Lunch:  leftover casserole

Snack:  yogurt, veggie chips

Dinner:  chicken picatta over zoodles

19th

Breakfast:  Hard boiled eggs and bacon

Lunch:  mini pizza

Snack:  pb and apples

Dinner:  Greek chicken salad or wrap

20th

Breakfast:  fruit tart

Lunch:  meatballs, veggies and dip

Snack:  jello

Dinner:  parmesan crusted pork chops, broccoli and cheese casserole, mock potato salad

21st

Breakfast:  hard boiled eggs and bacon

Lunch:  leftovers

Snack:  berries and cream

Dinner: free meal

22nd

Breakfast:  smoothie or bpc

Lunch:  italian wrap or chopped salad

Snack:  veggies and dip

Dinner:  rotisserie chicken, stuffed mushrooms, green beans (or salad)

23rd

Breakfast:  ham, egg, and cheese casserole

Lunch:  quesadilla with leftover chicken

Snack:  raisins, celery and pb

Dinner:  Pulled pork, cheesy zoodle bake, broccoli salad

24th

Breakfast:  ham, egg and cheese casserole

Lunch:  meatballs, cheesy zoodle bake and broccoli salad

Snack: jello

Dinner:  pork tacos in cheese shells with fixings

25th

Breakfast:  cinnamon roll muffins

Lunch:  free meal

Snack:  yogurt

Dinner:  chicken tenders, zucchini tots, slaw or salad

26th

Breakfast:  egg cups

Lunch:  chicken tender salad or wrap

Snack:  cheese chips, apples

Dinner:  meatloaf, loaded cauliflower, okra fritters

27th

Breakfast:  cinnamon roll muffins

Lunch:  leftovers

Snack:  veggies and dip, cheese stick

Dinner:  stir fry

28th

Breakfast:  egg cups

Lunch: stir fry

Snack: apples and pb

Dinner:  turkey burgers, mock potato skins, 7 layer salad

29th

Breakfast:  cinnamon roll muffins

Lunch:  leftover burgers

Snack:  jello

Dinner:  crack slaw

30th

Breakfast:  omelettes

Lunch: leftover crack slaw

Snack:  berries and cream

Dinner: zasagna with garlic oopsies

31st

Breakfast:  cc pancakes, sugar free syrup, bacon

Lunch: leftover zasagna

Snack:  yogurt and cheese chips

Dinner:  chicken pot pie casserole

Common low carb Acronyms

AS - Artificial Sweetener

BCAA – Branched Chain Amino Acids

BG – Blood Glucose

BF – Body Fat

BMI – Body Mass Index

BPC – Bullet Proof Coffee

BS - Blood Sugar

CHO – Carbohydrate

CKD – Cyclical Ketogenic Diet

CO – Coconut Oil

DKA – Diabetic Ketoacidosis (not the same as ketosis)

EVOO – Extra Virgin Olive Oil

EVCO – Extra Virgin Coconut Oil

FBG – Fasting Blood Glucose

FF – Fat Fast                                                                                                                                             F-Following 

GF – Grain Free

HWC – Heavy Whipping Cream

IBS - Irritable Bowel Syndrome

IF – Intermittent Fast

IR – Insulin Resistance

LBM – Lean Body Mass

LC – Low-Carb

LCHF – Low-Carb/High-Fat

MCT – Medium-Chain Triglycerides

NK - Nutritional Ketosis

NSV - Non-Scale Victory

OWL – Ongoing Weight-Loss

PCOS/PCOD - Polycystic Ovary Syndrome/Disease

PUFA – Polyunsaturated Fatty Acids

SAD – Standard American Diet    shark week = Your period

T1D – Type 1 Diabetes

T2D – Type 2 Diabetes

TKD – Targeted Ketogenic Diet

WOD/WOE/WOL - Way of Dieting / Way of Eating / Way of Life

YMMV - Your Mileage May Vary

All you need to know about sugar alcohols

Sugar alcohols are a type of carb called "Polyols".  Part of their chemical structure resembles sugar and part resembles alcohol.  SA occur naturally in plants, fruits, mushrooms and fermented foods such as wine and soy sauce, but are mostly manufactured from sugars and starches. They are not completely absorbed by the body.  Because of this, blood sugar impact is less than sugar and they provide fewer calories per gram.  

Here are some examples of SA, where they come from, and how they impact blood glucose/insulin (glycemic index) levels.  Notice Sugar and Malitol syrup have close to the same GI.  Some SA do count

Sweetener- Source- Sweetness- GI- Cal/gram

Sucrose (sugar) for comparison 100%- 60- 4

Maltitol syrup 75%-52-  3

Hydrogenated Starch Hydrolysate 33%- 39- 2.8                                                                Malitol 75%- 36- 2.7

Xylitol 100%- 1-3- 2.5

Isomalt 55%- 9- 2.1

Sorbitol (made from Corn syrup) 60%- 9- 2.1

Lactitol 35%- 6- 2

Mannitol (made from seaweed) 60%- -1.5

Erythritol 70%- 0- 0.2 

MALTITOL CAUSES SERIOUS GASTRIC DISTRESS AND HAS THE MOST IMPACT COMPARED TO SUGAR.

Erythritol has the least impact on blood sugar, 0 carbs, and 0 GI.  Powdered Erythritol is a great choice for baking and as a straight sweetener.  It is available in granulated form and powdered form. 

My point is, while these can typically be subtracted from total carbs along with fiber to get net carbs, they are NOT A FREE FOOD!  They will cause blood sugar spikes and can cause weight loss to stall if consumed in large amounts.  It is recommended for SA amounts higher than 5, to subtract only half the total grams listed.

The higher the GI, the more it can stimulate a blood sugar spike, resulting in an insulin response, which can trigger fat storage.  Some also cause more gastric distress than others.