When you first start a ketogenic diet, you probably expect to feel amazing as you watch your excess pounds melt away. However, you may begin to notice yourself feeling tired, dizzy, unable to concentrate and craving carbohydrates like bread or pasta. You could be suffering from keto flu, a condition often experienced by people who drastically decrease the number of carbohydrates they consume. Fortunately, this condition can easily be addressed by making a few minor changes and including a few supplements into your daily routine. For information on the latest products and for more reviews, visit Customer Review.
What Is Keto Flu?
The term keto flu refers to the flu-like symptoms that are experienced by individuals who start a low carb diet. These symptoms are caused by your body not being able to adjust to creating fuel from sources other than carbohydrates.
When you follow a “normal” diet, your body converts carbohydrates into glucose to create energy. However, when your carb intake is drastically reduced, as on the ketogenic diet, your body is depleted of stored glucose and instead turns to burn fatty acids for energy. This is one of the primary goals of a ketogenic diet. When insulin levels in the body are reduced, the liver then begins converting previously stored fat into ketone bodies, which the cells then use instead of glucose. When your body is mainly using ketones and fat for energy, you are in a state of ketosis. Unfortunately, this period of adjustment when your body begins to use ketones for energy instead of glucose can leave you feeling quite sick.
Symptoms Of Keto Flu
The majority of people who begin a ketogenic diet experience at least one or more of the following symptoms:
● Stomach aches or pains
● Brain fog
● Dizziness or confusion
● Diarrhea or constipation
● Muscle cramping or soreness
● Lack of concentration or focus
● Trouble falling or staying asleep
● Sugar cravings
● Heart palpitations
When Do Symptoms Start?
Not every person who follows a ketogenic diet will experience symptoms of keto flu. However, people who do experience these symptoms often report noticing symptoms about a week after beginning a diet that is low in carbohydrates.
How Long Does it Last?
Most people who have symptoms associated with keto flu agree that their symptoms lasted between three to five weeks. Although that may seem like a long time to suffer from these uncomfortable symptoms, it is worth it once your body reaches a state of Ketosis. Once your body has adjusted to your new ketogenic diet, you will notice incredible differences not only to your weight, but also your general health and energy levels.
How To Recover
Once you notice that you have started exhibiting symptoms associated with keto flu there are a few things that you can do to help your body recover.
● Phase out the carbs – Slowly cutting back on carbohydrates, while increasing fat and protein in your diet, may help make the transition smoother and decrease keto flu symptoms. An additional benefit to cutting back the carbohydrates slowly is that you build habits slowly instead of making a huge change to your lifestyle all at once. This is beneficial in the end as you will be less likely to cheat on your diet later on, as you will not feel deprived.
● Make sure you are getting enough fat – When your body is transitioning to a low-carb diet your body will often crave unhealthy carbs like cookies, bread or cake. This is because your body is not getting as much energy as it is accustomed to getting. Fortunately, there is an easy solution to this problem. Eating more fat will help your body to reduce cravings while still feeling satisfied.
● Do a little light exercise every day – Doing a small amount of light exercise 2-3 times per week can help make your body more efficient at switching between carbohydrates and fats for fuel, helping to decrease keto flu symptoms. However, you should take care not to overdo the exercise as it could amplify the symptoms of keto flu and leave you feeling more fatigued.
● Get some sleep – Fatigue and irritability are common symptoms of keto flu. This is because your body produces more cortisol when you do not sleep. Try to get as much sleep as you can to give your body the best chance to recover.
● Replenish your electrolytes – Keto flu can be caused by an imbalance of electrolytes in your body. Make sure that you increase your salt intake to counteract the water loss that happens when starting a keto diet and replenish sodium. You can also drink bone broth, which is an excellent source of sodium, potassium, and fats. You should also consider using magnesium supplements and eating keto foods that are rich in potassium such as salmon, leafy green veggies, nuts, mushrooms, or avocado.
The benefits that come from the keto lifestyle are just on the other side of the keto flu. It is well worth enduring the hard few days (or for some weeks) of these poor feelings. Rest assured that this, as with all things, will pass with time and focus. It can be empowering to realize that your body is transitioning to a new and healthier model of fuel creation and consumption. It is not often that we are so in touch with the happenings of our body. We are not sensitive enough to “feel” the effects of most bodily functions, but the transition from a carbohydrate based fuel system to a ketone based fuel system if one that you “can” experience.
If you are looking for good keto recipes to help you along this journey check out the other resources on our blog –
Egg Free Breakfast Keto recipes – https://www.eatmovehack.com/8-best-egg-free-keto-breakfast-recipes/
Low Carb Keto Pancake recipes – https://www.eatmovehack.com/7-best-low-carb-keto-pancakes/
Best Keto Egg Recipes – https://www.eatmovehack.com/14-best-keto-egg-breakfast-recipes/