The low carb keto diet is being very popular as ketogenic diet (low carb diet) is a very effective way to lose weight.
The ketogenic diet is focused on consuming highly nutritious foods that are low in carbohydrates and high in fat & protein.
If I will talk about the ketogenic diet, it is safe for most of the people associated with some unpleasant side effects.
One of the most common side effects of a low carb diet is keto flu, sometimes it is also called carb flu as because it caused by low carbohydrate intake.
So if you are going to adopt the keto lifestyle, then you must know about keto flu.
In this article, I am going to explain to you how you can prevent and cure yourself of keto flu.
Here Are Some Points Which You Should Know About Keto Flu.
- What Is the Keto Flu?
- Symptoms of Keto Flu
- How to Get Rid of the Keto Flu?
- Why Do Some People Get the Keto Flu?
- How Long Will It Last?
1. What Is the Keto Flu?
A keto flu or carb flu is a group of symptoms experienced by the person who adopted the ketogenic diet.
Keto flu is actually caused because of the complete change in diet that is from high carb foods to very low carb food intake.
Although our body is very adaptive to any diet, our body requires some time to adopt any kind of diet.
The symptoms of keto flu can feel the same as normal flu.
So when you are on ketosis you actually restrict your carb intake forces your body to burn ketones for energy instead of glucose.
Your body uses ketones which are byproducts of fat, utilizes as the main source of energy in the ketogenic diet.
Naturally, our body stores fat as the secondary fuel source, in the case glucose is not available.
This change source of energy (glucose to fat) in specific circumstances is called ketosis.
2. Symptoms of Keto Flu
As we have already discussed suddenly switching to a very low carbohydrate diet is a major change, your body requires some time to adapt to this diet change.
This transition period could be difficult for some people.
These symptoms of keto flue may vary from person to person.
While on the other side some people easily switch to a ketogenic diet without facing any difficulties.
Here are the major symptoms of keto flu that a person usually faces during their transition period of the ketogenic diet.
- Muscle cramps
- Stomach pain
- Poor concentration
- Muscle soreness
- Sugar cravings
3. How to Get Rid of the Keto Flu?
Keto flu is not a major problem, you can cure or avoid keto flu just by taking some small steps.
So below I have listed some trips which you should try to make you the transition period easier.
A) Take an Electrolyte Supplement
Taking adequate amount of electrolytes can reduce keto-flu symptoms.
When you start a keto diet your body insulin which is an important hormone, its level decreases.
Due to the fall of insulin level, the kidneys discharge excess sodium from the body.
Also, the low carb diet restricts many foods which have essential electrolytes like potassium.
So consuming an adequate amount of electrolytes is a healthy way to make your transition period less stressful.
You can add essential electrolytes by adding keto-friendly foods like green leafy vegetables and avocados.
When you restrict the carbs in diet your body starts burning muscles stored glycogen for energy. In this phase, your body loses lots of water.
So you need to keep your body hydrated this would also help you with flu symptoms like fatigue, headaches, or nausea that happens because of dehydration.
C) Do Gentle Exercise
Exercise is good practice to keep yourself fit and healthy but in the transition period or if you are suffering from keto flu, you should avoid strenuous exercise.
As in this period, your body is adapting to a new diet which is higher in fat and low in carbs.
Although getting a gentle exercise 2-3 times in a week can help your body to efficiently adapt new diet and also helps reduce flu symptoms more quickly.
D) Get Enough Sleep
Sleeping for 7-9 hours at night is important for anyone, and especially for the keto dieter.
When you start a ketogenic diet your body faces a lot of changes, so taking a good amount of sleep is very important to decrease fatigue and stress level.
E) Increase Healthy Fats & Calories
When you start eating the keto diet your body is no longer getting its energy from glucose & crabs.
So it is very important to make sure that you are eating a good amount of healthy fats which are also keto friendly.
You can eat avocados, fatty fish, nuts, and flex and chia seeds in your diet.
As these foods are full of healthy fats these fats will definitely help you to reduce your keto flu symptoms.
4. How Long Will Keto Flu Last?
Fortunately the miserable symptoms of the keto flu last 3-4 days and some cases a week in most of the keto dieters.
However, for some people, this high-fat, low-carb keto diet gets too difficult to adopt.
For those people, the keto flu symptoms may last for several weeks.
Lucky the keto flu symptoms start to reduce as your body gets used to of low carb diet.
You can even minimize the symptoms of keto flu by adding the above these tips.
A low carb ketogenic diet is one of the safe and healthiest ways to lose your body weight.
You can opt this ketogenic diet as a lifestyle for a long period of time.
But due at the beginning of a keto diet where you actually switch your diet some people face keto flu.
Keto flu is one of the most miserable experiences faced by some who adopts the low carb ketogenic diet.
A keto flu or carb flu is a group of symptoms which usually last for a week.
Headaches, insomnia Nausea, fatigue, constipation, and sugar cravings are the common symptoms of keto flu.
You can cure the symptoms of keto flu by adding more Electrolyte Sleep Healthy Fats and making yourself Hydrated.
Have you ever had Keto Flu? If yes, then how did you cope with it? Do let us know in the comments section below.