The Keto Flu on a Ketogenic Diet

in #life6 years ago

The keto flu, which is otherwise known as ‘carb flu’ by many is used to describe the flu-like reactions that often follow the commencement of a ketogenic diet. It happens as a result of the sudden and drastic removal of carbs from your diet.

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Due to the various health benefits associated with Ketogenic diet, it is now gaining more presence among obese people trying to lose weight, diabetic, epileptic, as well as among people suffering from various heart diseases. However, switching to Keto diet is directly changing the body’s natural energy source from glucose to fat. This sudden change often results in a natural reaction coming in form of different flu-like symptoms known as Keto flu. But before you start taking a second guess on your keto diet decision, you should know that the keto flu symptoms don’t last so long; it will soon pass. Just stay with it, and very soon you will be happy with the rewards that follow ketosis.

What Causes Keto-Flu?
Naturally, your body is designed to utilize glucose (carbs) as its primary source of energy while it only uses the fat in your fat storage as a secondary or backup energy source when your diet is low on carbs. But when you switch to an extremely low car diet, your body starts using the fat as its primary source of energy, and at this stage, your body enters what is called Ketosis.
This intentional manipulation of the body’s metabolism is what causes keto-flu. However, this manipulation has lots of health benefits attached to it. So, it’s a manipulation worth taking.

Symptoms of Keto-Flu
Here is a list of the possible basic symptoms that may follow the initial transition to a low carb ketogenic diet:

  • Headaches
  • Sugar craving
  • Nausea
  • Brain fog
  • Fatigue
  • Dizziness
  • Difficulty getting a sleep
  • Stomach upset
  • Cramping

How Long Does It Last?
This usually doesn’t take long; a week or less for an average person. But it can also last as long as two to four weeks in some individual. How long the keto-flu will last often depends on some factors.
If your diet has always been high in processed foods and refined sugar, it’s more likely you have more experience of the symptoms. And this can also depend on the genetic make-up of the individual as some people tend to be more metabolically flexible making it easier for them to shift between diets.
However, there are things you can do to reduce the effect of this symptom or prevent it if you are still considering going on a keto diet.

How to Manage Keto Flu Symptoms

#1: Get Hydrated
The first thing of all is to get yourself hydrated because you are probably dehydrated now. So when you are on ketogenic diet, drink plenty of water to keep things moving fine.

#2: Take an Electrolyte Supplement
One of the major reasons you get this flu is as a result of insufficient electrolyte in your diet. When you made the diet switch, you also cut down on the richest electrolyte sources such as starchy fruits and vegetables which may result in the different symptoms you experience. One way to ensure you get enough electrolyte back into your body without going out of ketosis is to take enough electrolyte supplements, and in this case, keto-friendly electrolyte supplement should be your target.
You should take supplements that contain calcium, sodium, potassium, and magnesium instead of supplements that contain sugar or artificial sweeteners.

#3: Eat More Fats
This is one thing you will need to do to combat keto-flu symptoms since your body could no longer get its energy source from carbohydrate. The next thing to do to ensure it still has enough energy supply is to eat more fats so it has enough energy from metabolism of fat. Fats like coconut oil, lard, plus, ghee, olive oil are healthy fats you can consider.

#4: Engage in Light Exercise
If you can, engage yourself in light exercises such as Yoga. This will help relieve muscle pain and it’s as well known as a good means of helping the body become more metabolically flexible.

Final Note
Though keto-flu symptoms could be very undesirable, yet it’s worth it. don’t allow it stop you from getting all the health benefits embedded in ketogenic diet, so do everything you can to make sure you don’t go out of ketosis.

Disclaimer
Please note that individual results will vary from person to person. All and any information and statements contained in this article are not intended to replace your doctor’s advice or treatment. We do not provide medical advice, prescription, or diagnose illness. Therefore, it is advisable you consult your doctor before embarking on ketogenic diet.

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I followed a ketogenic diet for 4 years following a thyroid cancer diagnosis. Although I don't follow it strictly anymore, it still very much informs how and what I eat. This is a great write up about the keto flu symptoms that some people face. While I was following the diet strictly, I allowed myself one day per month when I would eat whatever I wanted. Sometimes I would get keto flu symptoms over the following day or two as my body adjusted back to ketosis. I definitely found that staying super hydrated and loading up on fats was helpful. In general, I think following the ketogenic diet was an amazing tool to learn about the metabolic process and how our bodies use the food we eat to make energy. Thanks for the informed post!

I was looking to cut down on carbs and had know idea this could happen, thanks for the info.

I heard there are more adverse effects other than keto flu for those who are not suitable for the keto diet. While some lose so much weight through it, it's not a wise reason for anyone to just go ahead and try it. Please please if you consider keto dieting consult an ND (nutritionist dietitian).

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I am a big proponent of keto, I think a lot of people will benefit from undertaking the diet but unfortunately there is a lot of misinformation out there that deters people.

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I was having objction at certain points viz elecrolye supplememt , in this otherwise very informative post but disclaimer muted me.Taking electrolye supplement without supervision may be more dangerous than keto-flu itself.

In my opinion (based on general thought and knowledge) it is not good for your health to leave anything out from your diet suddenly, so I question the healthiness of this diet. Of course there might be some benefits too e.g. if you leave excess sugars out from your diet, but I don't believe in all or nothing-type of solutions. Besides, peoples metabolisms are different, some bodies need more carbs than other (for example depending on your lifestyle choices or the exercise types) where someone need more protein based meals. There should be some golden mean when choosing and declaring some eating habits or lifestyle choices healthy and "banning" some foods from healthy diet choices.. Not everything suits for everybody!

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