As your body adapts to a ketogenic diet, a number of changes may occur. These changes are often referred to as the “keto flu.” Although these changes are not serious, and usually subside after a week or two, they can be uncomfortable. The keto flu, also called the carb flu, is a term some people have coined to describe the symptoms they experience. when they start the diet. Flu symptoms are commonly reported by those who have just started a ketogenic diet. In this article, we will explain the symptoms of keto flu and how you can overcome them.
What is the keto flu?
Keto flu is a collection of symptoms that some people experience when they first start the keto diet. These symptoms, which can be similar to flu, are caused by the body adjusting to a new diet consisting of very few carbohydrates. Reducing your carbohydrate intake forces your body to burn ketones for energy instead of glucose.
Ketones are by-products of the breakdown of fats and become the main source of fuel when following a ketogenic diet. Normally, fat is reserved as a secondary fuel source to use when glucose is not available. This switch to burning fat for energy is called ketosis. It occurs during specific conditions, including starvation and fasting. However, ketosis can also be achieved through a low-carbohydrate diet.
On a ketogenic diet, carbohydrates are usually reduced to less than 50 grams per day. This severe reduction can be a shock to the body and can cause withdrawal symptoms.
Symptoms of the keto flu :
Switching to a low-carb diet is a big change, and your body may need time to adjust to this new way of eating. For some people, this transition period can be very difficult. You may start showing signs of the keto flu during the first few days of cutting carbs. Symptoms can range from mild to severe and vary from person to person. While some people can switch to a ketogenic diet without any side effects, others may experience one or more of the following symptoms:
- Inability to concentrate.
- Muscle pain and cramps
How can we treat the keto flu:
1. Avoid intense exercise:
Although exercise is important for maintaining health and keeping body weight in check, strenuous exercise should be avoided when experiencing keto flu symptoms.
Fatigue, muscle cramps and stomach upset are common in the first week of a ketogenic diet, so it may be a good idea to give your body a break.
Avoid intense cycling, running, weight lifting and vigorous exercise Although these types of exercise should be avoided if you have keto flu, light activities such as walking, yoga or leisurely cycling can improve symptoms. Gentle movement can help reduce muscle pain and cramps, but don’t overdo it.
Drinking enough water is essential for optimal health and can also help reduce symptoms. The keto diet can cause you to quickly deplete water stores, increasing your risk of dehydration. This is because glycogen, the stored form of carbohydrates, binds to water in the body. When dietary carbohydrates are reduced, glycogen levels drop and water is excreted from the body. Staying hydrated can help relieve symptoms such as fatigue and muscle spasms.
3. Eat more essential vegetables:
Many keto-friendly vegetables – such as beetroot, cauliflower and leafy greens are full of fiber and valuable minerals, and they help you get rid of the keto flu fatigue and give your body energy that can help with any problems associated with constipation or constipation. related to solving. cramps.
4. Eat enough food.
Being low on calories in general can trigger keto flu symptoms. Be sure not to reduce your calorie intake too much. When living the keto lifestyle, remember to increase your intake of healthy fats and decrease your carbohydrate intake.
5. Increase Electrolytes:
Electrolytes are important minerals such as sodium, potassium and magnesium, and some people may be deficient when following the keto diet. Make sure you get enough salt. You can use both Himalayan pink salt (which contains an incredible 84 minerals) and regular iodized table salt – iodine is essential for a healthy metabolism and is lacking in many diets. Sodium and potassium are very important. Drinking a cup of bone broth is an easy and delicious way to beat the keto virus. Many people find that taking a magnesium supplement can stop any cramps or discomfort they experience.
6. Get enough sleep :
Lack of sleep causes cortisol levels to rise in the body, which can negatively affect mood and worsen keto symptoms. If you have trouble sleeping, try one of the following tips:
- Reduce your caffeine intake: Caffeine is a stimulant that can negatively affect sleep. If you drink caffeinated beverages, do so only in the morning so that your sleep is not affected.
- Darken the room: Turn off cell phones, computers and televisions in the bedroom to create a dark environment and promote restful sleep.
- take a bath Adding Epsom salt or lavender essential oil to your bath is a relaxing way to unwind and prepare for bed.
- wake up early: Waking up at the same time every day and avoiding oversleeping can help normalize your sleep patterns and improve sleep quality over time.
7. Eat Some carbohydrates.
Go ahead and add some clean, healthy carbs and nutrients to your diet to help fight the keto flu. For example, add more non-starchy vegetables, extra nuts and seeds, and some low-sugar berries. Well, you can go over your carb limit, but it can help ease the symptoms of keto flu so you can stick around for the long haul.