Poor Sleep due to frequent night toilet visits

If you frequently wake up to urinate during the night, do not drink a lot of water near bedtime.

And if you respond to your bladder every time and go to the bathroom frequently, your bladder will habitually wake you up in the middle of the night. All You need to do is to practice ‘convincing’ your bladder to go to the bathroom in the morning when it is time to wake up. If you still have to urinate five minutes later, then you can go to the bathroom. Most likely you can go back to sleep with a full bladder and go only visit the toilet in the morning.

Ketosis in a nut shell

Ketosis is a alternative form of energy for the body that runs off of fat. All glucose stored in the body, which is supplied by carbs, must be used up before the process of ketosis can begin.

The more one is keto adapted, the less time it takes to re-enter ketosis. Carbohydrate intake has to be severely restricted to less than 50 grams per day. One cannot eat large amounts of carbohydrate and protein (yes, too much protein can kick you out of keto is), and expect to enter ketosis regardless of what the ketone meter reads.

Ketogenic Diet

Ketogenic diet is nutritious and provides what you need to be optimally healthy. Taking an iron-free multivitamin (unless you have Low iron levels or are a premenopausal woman, in which case an iron supplement may be helpful) can help fill in the gaps. Other supplements to consider include alpha lipoic acid, coenzyme Q10, L-carnitine, vitamin D, vitamin C, potassium bicarbonate, and magnesium. 

Recommended Food for Low Carb / Keto Diet


    • Meats: beef, chicken and pork, lamb and fish  like salmon, sardines, tuna etc.
    • Fats and oils: nuts and seeds, olive oil, sesame oil, ghee, and grass-fed butter.
    • Eggs: free-range type.
    • Dairy products including: cheeses, yogurt, and heavy creams.
    • Low-carb vegetables including: spinach, kale, broccoli etc
    • Fruits: low sugar type like blueberries, strawberries, raspberries, and avocados (in controlled amounts).
    • Spices: no added sugars.


  • Grains: White Rice, whole grains and breads, noodles, pastas
  • Starches: potatoes, sweet potatoes
  • Packaged Low-fat diet products
  • Smoothies, sodas, fruit juices, ice cream, cookies, cakes, and sweets
  • Unhealthy oils: processed vegetable oils
  • Alcohols
  • Artificial sweeteners
  • Sweet Condiments