The ketogenic diet is gaining popularity as a natural approach to lose weight and improve your health.
This diet has a low carbohydrate content, a high fat content, and a moderate protein content.
Although the diet is generally harmless, it can induce negative effects in some people.
This article lists what is the keto flu, how it happens, and how to get over keto flu symptoms with keto flu remedies.
What is the keto flu?
The keto flu, sometimes known as the carb flu, is a term used by followers to describe the symptoms they experience when they first begin the diet.
This article describes the keto flu and how to deal with it.
The physiology of Keto flu symptoms
When people begin the keto diet, they may experience a variety of symptoms.
These symptoms, which resemble the flu, are induced by the body's adaptation to a low-carbohydrate diet.
When you eat fewer carbs, your body will burn ketones instead of glucose.
Ketones become the primary source of fuel when following a ketogenic diet. They're fat metabolism's by-products.
Normally, fat is used to replace glucose as a secondary source of energy.
This is ketosis, a state in which you burn fat for energy. It can happen under specific situations.
Even if you eat very little carbohydrate, you can still get into ketosis.
Carbohydrates are often limited to less than 50 gm per day on a ketogenic diet as per research studies.
This abrupt drop might shock the body, causing withdrawal symptoms, comparable to when you wean yourself off of an addictive stimulant like caffeine.
How long does the keto flu last?
Different people respond to ketogenic diets in different ways. Some people may have keto flu for weeks, while others may adjust to the new diet without experiencing any negative side effects.
Symptoms vary depending on how people's bodies adjust to new fuel sources.
Carbohydrates are commonly found in the form of glucose, which gives the body energy.
When carbs are drastically reduced, the body will burn ketones instead of glucose.
People who consume a lot of carbs, especially refined carbs like pasta and sugary cereal, may find it difficult to begin the ketogenic diet.
Transitioning to a very low-fat, high-carb diet may be difficult for some people. Others are able to switch fuel sources rapidly and without experiencing keto flu.
It's unclear why some people adapt to ketogenic diets more easily than others. However, the keto flu is thought to be caused by genetics, electrolyte loss, dehydration, and carbohydrate withdrawal.
How long do you think you'll have it?
Symptoms of the keto flu usually persist approximately a week.
Some people may struggle to adjust to a low-fat, high-carb diet.
These people could have symptoms that continue for several weeks.
As your body grows more adept at converting ketones to energy, these symptoms will fade.
Keto flu is a common side effect of switching to a ketogenic diet. It's recommended to see a doctor if you're feeling extremely ill or have symptoms like extended diarrhea, fever, vomiting, or other symptoms.
Keto flu symptoms
Switching to a low-carb diet is difficult. As you start a new way of eating, your body needs time to adjust to it.
This period of changeover is especially hard for some people.
Keto flu symptoms can start to appear just a few days after cutting down the carbs.
There may be mild to severe symptoms and they may vary to each person.
Some people can transition to ketogenic eating without side effects. However, some may experience the following symptoms:
- Muscle cramps
- Poor concentration
- Stomach pain
- Muscle soreness
- Difficulty in sleeping
- Sugar cravings
For those who have recently started the keto diet, these symptoms are common and can be distressing.
The signs and symptoms normally persist approximately a week. Some people, however, may experience them for longer periods of time.
For some dieters, these adverse effects can be overpowering, but there are strategies to reduce them.
What are the best keto flu remedies?
When you get the keto flu, you can feel miserable.
There are a number of keto flu remedies you can have to alleviate keto flu symptoms and make your body more comfortable throughout this change.
1. Keep yourself hydrated.
Water is vital to one's health. It plays a vital part in reducing the symptoms.
The keto diet can cause rapid water loss, putting you at risk of getting dehydrated ( 5Trusted source).
Water binds with glycogen, which is the body's stored form of carbs. Glycogen levels drop as dietary carbohydrate intake is reduced, and water is evacuated from the body.
Symptoms such as tiredness and muscle cramping can be alleviated by staying hydrated.
If you have diarrhea caused by the keto flu, it's very vital to drink plenty of water.
2. Do not engage in vigorous physical activity
Strenuous exercise should be avoided if you have keto-flu symptoms.
Fatigue, muscle cramping, and stomach discomfort are all normal in the first week after starting a ketogenic diet. It can be a good idea to take a vacation from your regular schedule.
Running, weight lifting, and strenuous cycling may need to be reduced as your body adjusts to new food sources.
If the keto flu is a serious disease, these types of exercises should be avoided. Light exercise such as walking, yoga, or leisurely bicycling, on the other hand, can assist ease symptoms.
3. Electrolytes must be replaced
Electrolyte replacement in the diet can assist to alleviate keto flu symptoms.
Insulin levels will decline if you follow a ketogenic diet. This is a crucial hormone that facilitates the body's glucose absorption from the bloodstream.
When insulin levels decline, the kidneys excrete extra salt from the body.
4. Fruits and starchy vegetables
Fruits and starchy vegetables, which are high in potassium, are also restricted on the keto diet.
These nutrients are necessary for maintaining energy levels during the adaption process.
Maintaining a healthy level of electrolytes may be as simple as seasoning foods to taste and incorporating potassium-rich keto-friendly foods like avocados and green leafy vegetables.
Magnesium is also present in these meals, which can aid with muscle cramps, sleep issues, and headaches.
5. Get enough rest
People who follow a ketogenic diet say they feel fatigued and restless.
Inadequate sleep can raise levels of the stress hormone cortisol in the body, which can have a negative impact on mood and exacerbate keto flu symptoms.
If you're having difficulties sleeping or staying asleep, try these suggestions.
6. Limit caffeine intake
Caffeine can negatively affect sleep. Caffeinated drinks should be consumed in the morning to ensure that your sleep is not disturbed.
All ambient light should be blocked. To promote sleep and darkness, turn off your cell phones, computers, and televisions in your bedroom.
7. Take a long, hot bath
Bathing with Epsom salts or lavender essential oils can help you relax and sleep better.
8. Get out of bed earlier
Keeping your body awake at the same time each day and avoiding sleep deprivation will help you develop a more regular sleep pattern and sleep of higher quality over time.
9. Get adequate fat
Make sure you get adequate fat in your diet (and carbohydrates)
When you transition to a low-carb diet, you may feel driven to give up carbohydrates.
For the ketogenic diet, eating enough fat as your major fuel source will help you feel satiated and prevent cravings.
Low-carb diets have been shown to diminish the desire for sweets and high-carb foods in studies.
People who are having trouble adapting to the ketogenic diet may need to cut their carbohydrate intake gradually rather than all at once.
By gradually reducing carbs and boosting fats and protein, you can make the transition smoother and avoid keto-flu symptoms.
Keto flu patients most often report symptoms such as fatigue, headaches, abdominal pain, and fatigue.
The keto diet is safe, and the effects are usually short-term and minor. Doctors agree that the keto diet must be under strict medical supervision in order to be effective for weight loss.
People should begin the diet slowly, and then gradually increase their visits to their healthcare providers. This will reduce the chance of complications. Dietitians are also available to help you ease into the diet changes.
Certain dietary changes, including the intake of plenty of fluids or electrolytes, can be helpful in managing keto flu symptoms.
It is important to keep in mind that doctors are not sure about the long-term health effects of the ketogenic diet. Anybody following the keto diet should inform their doctor so they can monitor for serious complications.