The common keto flu symptoms
What exactly is keto flu? Similar to any drastic dietary changes, when you transition to the keto diet, your body needs to adapt to processing a completely different set of foods. The keto diet has been proven effective in aiding weight loss and enhancing insulin sensitivity, among other health indicators.
The body’s utilization of ketones as fuel instead of carbohydrates is influenced by the proportion of nutrients. This can lead to a collection of symptoms known as “keto flu” or “carb flu.” The intensity of keto flu symptoms may vary, and research indicates that your individual biochemistry and the diet you were previously following will determine the specific symptoms you encounter during the transition.
Individuals who are most susceptible to experiencing keto flu symptoms are those who previously followed a high-carbohydrate diet but abruptly shifted to the keto diet by completely eliminating carbohydrates.
Thus, individuals who were previously adhering to a low-carbohydrate diet might experience less intense keto flu symptoms compared to those on a plant-based, high-carbohydrate diet or a diet abundant in starches, grains, and processed carbohydrates.
Diarrhea, nausea, headache, irritability, fatigue, weakness, stomach pain, muscle cramps, muscle soreness, brain fog, difficulty sleeping, hunger, food cravings, and dizziness are among the common symptoms of the keto flu as indicated by research.
How long does the keto flu last
Just as the specific symptoms of the keto flu vary from person to person, so too does the severity of these symptoms and how long the keto flu symptoms will last. In most cases, keto flu symptoms linger for several days to several weeks after starting the keto diet.
Here are the key steps you can follow to combat and avoid the unpleasant keto flu symptoms, as well as shorten its duration and reduce the severity of the symptoms. Let’s explore effective ways to prevent keto flu and effective remedies to alleviate its effects.
1. Drink more water
Drinking more water can serve as a straightforward remedy for the symptoms of “keto flu,” including headaches, nausea, lightheadedness, constipation, and what some refer to as brain fog. This is due to the belief that entering ketosis, a metabolic state, promotes diuresis or increased urine production.
Increasing fluid consumption, such as water and zero-calorie flavored water, can actually contribute to rehydrating the body. Moreover, boosting your fluid intake may also foster a greater sensation of fullness, thus reducing hunger.
2. Prioritize sleep
When you begin the keto diet, it is normal to anticipate a temporary decline in energy levels due to the significant metabolic alterations you subject your body to. Additionally, the modifications might cause hormonal fluctuations and insomnia, exacerbating the feeling of fatigue.
To combat your drained energy levels, it is important to prioritize sleep during this period. This entails allocating sufficient time for rest, eliminating distractions before going to bed, and focusing on both the amount and quality of your rest.
In addition, research indicates that regardless of being in ketosis or not, sufficient sleep can result in reduced cravings throughout the day, which is a beneficial advantage towards achieving your weight loss objectives.
3. Eat keto-friendly foods (A LOT)
Despite claims that these aspects are not a concern on the keto diet, there is no research available to back up this theory.
Even if you follow a ketogenic diet, the importance of calorie control should not be underestimated in achieving your weight loss objectives. Consuming excessively more calories than you burn is likely to result in weight gain, irrespective of whether you have adopted the keto lifestyle or not.
When you first start the ketogenic diet, you might experience intense hunger and cravings for carbohydrates. Additionally, being overly strict with yourself from the beginning can increase the likelihood of giving in to your diet and indulging in unhealthy food excessively.
Although we suggest taking calories into account in your overall keto plan, it might be advantageous to give yourself a transition period. During this phase, you can primarily focus on adhering to your recommended keto macros without placing excessive emphasis on tracking calorie intake.
If you experience hunger or strong carvings for carbohydrates, it is advisable to consume a higher quantity of healthy keto-approved foods to meet your requirements. As your body adapts, these cravings will diminish, allowing you to shift your focus towards reaching your calorie targets.
While you are present, make sure to acquire this complimentary extensive keto food list pdf in order to begin. It serves as the ultimate handbook containing numerous keto-approved food alternatives, accompanied by the exact net carb count for each item.
4. Salt your food
Increasing sodium intake and maintaining proper hydration can potentially alleviate symptoms of keto flu due to the loss of sodium through diuresis.
Adding this salt to your food can be beneficial in replacement! When combined with active oral hydration, the extra sodium aids in improving fluid retention. Moreover, consuming more salt can also enhance satiety and reduce calorie intake, as well as suppress cravings for non-keto foods throughout the day.
Taking precautions when it comes to raising salt consumption is crucial since opting for a low-salt diet is typically the healthier decision. It is advisable to consult your doctor before incorporating more salt into your diet, as this can pose a risk for individuals with specific health conditions.
If you decide to raise your salt consumption, ensure that it’s only temporary and has the approval of your doctor, particularly if you have high blood pressure or congestive heart failure (CHF).
5. Drink electrolytes
Some of the symptoms of keto flu can be caused by a shortage of electrolytes. Your body may experience imbalances in sodium, potassium, and magnesium levels, which can have an impact on your overall wellbeing. To address this, you can add more salt to get higher sodium levels, consume non-starchy vegetables for potassium, and incorporate nuts and seeds into your diet to increase magnesium intake.
Alternatively, enhancing your intake can be effortlessly achieved through the consumption of fortified foods and beverages.
Sugar-free sports drinks are often attributed to the alleviation of keto flu symptoms by many people, as they offer a convenient method of rehydration and electrolyte replenishment without any extra carbohydrates or calories. Additionally, magnesium supplements can provide assistance in this regard. It is important to bear in mind that it is never advisable to exceed the recommended daily intake of supplements.
6. Meditate
Meditation provides a multitude of advantages for the mind, body, and soul, effectively addressing various symptoms associated with keto flu.
On the weight loss front, meditation is thought to be beneficial for binge and emotional eating as well as weight loss maintenance in obese individuals . It also offers to decrease anxiety, improve mood, and concentration. Other studies link meditation to improved heart health which is possibly due to a decrease in stress hormones in those that meditate.
The current state of mediation appears to have impactful and favorable results, making it a worthwhile option to contemplate when experiencing the challenges of keto flu.
7. Eat more fat
In order to promote ketosis, it is crucial to reduce carbohydrate intake and consume a sufficient amount of healthy fats. A low fat ketogenic diet would essentially result in depriving the body of essential nourishment. Furthermore, the main purpose of following a keto diet is to enhance the body’s capability to burn fat and generate ketones for sustained energy.
If you’re not increasing your fat intake while cutting carbs, you might unintentionally be making things more difficult for yourself. By providing your body with ample healthy fats through adding more oil to your meals or consuming more naturally fat-rich foods, you can help facilitate your transition into ketosis.
Besides, fat is believed to have a satiating effect, which assists in alleviating keto flu symptoms such as cravings and hunger.
To figure out the amount of fat in grams required for a keto diet, the simplest approach is to utilize an online calculator or a keto-friendly app in order to calculate your keto macros.
If you are aware of your daily calorie requirement, you can promptly estimate your daily fat necessities. In a regular keto diet, fat intake will make up 60 to 70% of your overall calorie consumption.
8. Add some carbs back in
If none of the aforementioned methods appear effective in alleviating your keto flu symptoms, you may want to contemplate adopting a gradual approach to the keto diet. This entails slightly increasing your consumption of carbohydrates to allow your body more time to adjust to utilizing a greater amount of fat as its primary energy source.
If your diet was different before starting keto, reducing your carb intake to less than 5% of your calorie consumption may seem quite extreme to certain individuals. If adopting this new way of life feels overwhelming, you can choose to gradually decrease your carbohydrate consumption instead of making sudden changes.
Begin with a less extreme method. For instance, if your previous eating habits resulted in a macro ratio of approximately 50% carbohydrates, 20% protein, and 30% fat, experiment with commencing at around 20-30% carbohydrates and 40% fat. Afterwards, continue adjusting every few weeks as your body adapts to burning fat more efficiently and becomes metabolically adept.
