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.