The ketogenic diet has gained popularity as a natural way to lose weight and with improved health benefits. The diet is low in carbohydrates, high in fat and moderate in protein. While the diet is viewed as safe for most individuals, It may be the culprit for some unpleasant side effects.
The keto flu sometimes referred to as ‘the carb flu’. It is a coined phrase to help explain portray the side effects that may be experienced during the beginning phases of the Keto Diet.
The keto flu is an accumulation of side effects experienced by a few people when they first begin the keto diet. These side effects, which can feel like this season’s flu virus, are brought about by the body adjusting to a different fuel source. The body is adjusting the lack of carbs, the previous primary source of fuel. Reducing your carb forces your body to rely on ketones for energy as opposed to glucose.
Ketones are results of fat metabolism and turn into a fundamental fuel source when following a ketogenic diet. Typically, fat is held as an optional fuel source to use when glucose isn’t accessible. Once the body produces sufficient ketones (1.5-3.0), it is called ketosis.
In a ketogenic diet, carbohydrates are normally diminished to under 50 grams every day, ideally 20 or less. The decrease can come as a shock to the body and may cause withdrawal-like side effects, such as trying to cut back on caffine.
Symptoms of Keto Flu:
Switching to a low-carb diet is a noteworthy change, and your body may require time to adjust. For any recovering carb addict, this progress period can be difficult.
Symptoms can range from mild to serious and change from person to person. While many people may switch to the ketogenic diet with all of the luck, others may experience at least one of the accompanying side effects.
- Muscle cramps
- Poor concentration
- Stomach pain
- Muscle soreness
- Difficulty sleeping
- Sugar cravings
These side effects are generally reported by the individuals who have quite recently started the ketogenic diet. While these side effects may be less than pleasant and cause you to consider throwing in the white towel, there are easy ways to reduce the side effects and remain in ketosis.
How to Get Rid of the Keto Flu:
The Keto flu can be a drag,
- Stay Hydrated:
Drinking enough water is essential for good health regardless of your diet and can likewise help reduce symptoms. A keto diet can initially act as a diuretic depleting your water stores, increasing your risk of developing dehydration. This is on the grounds that glycogen, the body’s previous energy source, ties to water in the body. When dietary starches are decreased, glycogen levels fall and water is excreted from the body.
Staying hydrated can help with dehydration and muscle cramping. Replacing fluids is particularly vital when you are encountering the keto-flu. The Keto flu may be associated with diarrhea, which can cause additional liquid loss.
2. Avoid Strenuous Exercise:
While exercise is essential for optimal health and weight management, strenuous exercise ought to be postponed while encountering keto-flu. Weakness, muscle issues, and stomach uneasiness are normal in the first seven days following a ketogenic diet. During this time, it may be ideal to give your body rest.
Exercises like biking, running, weight lifting and strenuous exercises may be set aside for later after your body adjusts to new its new fuel source. While heavy activity should be avoided while experiencing the keto flu, light exercises such as strolling, yoga or relaxed biking may improve symptoms.
3. Replace Electrolytes:
Replacing electrolytes may help decrease keto-flu side effects. When following a ketogenic diet, insulin, a vital hormone that enables the body to retain glucose from the circulatory system, decline.
When insulin levels decline, the kidneys discharge an abundance of sodium from the body. The keto diet restricts many foods that are high in potassium, such as bananas, beans, and some vegetables. Ensuring that you are supplementing these critical supplements is crucial to the success of the Keto diet.
Try adding additional salt to taste and include potassium-rich, keto-accommodating foods like green vegetables and avocados. Adding Pink Himalayan salt and green veggies are a great way to ensure you are keeping up with your necessary electrolytes.
It is also important to eat foods high in magnesium, which may help reduce muscle issues, sleep issues and headaches.
4.Get Adequate Sleep:
Fatigue and irritability are common complaints of individuals who are adjusting to a ketogenic diet. Lack of sleep causes the hormone cortisol to build up in the body. Cortisol is a stress hormone, which can exacerbate keto-flu indications.
If you are having a difficult time falling asleep, attempt one of the following tips.
- Reduce caffeine intake: Caffeine is a stimulant that may contrarily affect sleep. If you drink caffeinated beverages, just do as such toward the beginning of the day so your rest isn’t flu.
- Cut out ambient light: Shut off cell phones, PCs and TVs in the room to make a dim situation and promote restful sleep.
- Take a bath: Adding Epsom salt or lavender basic oil to your shower is a loosening up approach to slow down and ready for rest.
- Get up early: Waking in the meantime consistently and abstaining from sleeping late may help standardize your rest designs and improve sleep patterns after some time.
Make Sure You Are Eating Enough Fat (and Carbs):
Moving to an extremely low-carb diet can make you ache for foods that are limited
Those having a difficult time adjusting to the ketogenic diet may need to eliminate carbohydrates progressively, as opposed to all at the same time. Gradually reducing carbs, while expanding fat and protein in your eating routine, may help make the progress smoother and reduce keto-flu symptoms.
You can also combat the keto flu by remaining hydrated,
Hope this helps you combat the Keto Flu.
Stay strong keto warriors