The increasing rate of worldwide obesity has led people to try different types of diets, one of them being the Keto Diet. This diet, low in carbohydrates and high in fat diet, can be fruitful in reducing the body weight as well as in boosting endurance performance.
In fact, lowering carbohydrates intake to a minimum may be helpful in decreasing weight quickly as per evidence of Harvard Health Publishing.
Nonetheless, its long-term consequences are unknown. On top of that, it has some side effects too just like any other intervention you opt for. Amongst the highly-popular side effects of Keto Diet is the Keto Flu that is drawing the attention of people at the global level.
Let’s dig deep into Keto Flu, symptoms, and how to get rid of it.
A group of symptoms, that an individual experience when he/she first begins the keto diet, is known as keto flu.
Actually, these flu-like symptoms take place as the body begins to adapt to a new type of diet comprises of a lower amount of carbs. Lowering carbohydrates in your diet pressurizes the body to use ketones as fuel by burning them in place of glucose. That means ketones, the byproducts of the breakdown of fat, turn out to be the chief source of energy when one follows a ketogenic diet.
However, in normal circumstances, the body reserves fat as a secondary source of energy for using in case of unavailability of glucose.
I hope you got the idea about keto flu, now you might be wondering, when does it start?
So, let’s move on further!
Just within the initial days of lowering or eliminating carbohydrates from your diet, there happens to be the onset of keto flu. Varying from individual to individual, the symptoms of Keto Flu can be mild to severe.
The transition from a normal diet to a keto diet can feel like having flu. Pondering over the reason? Commonly, a beginner of a keto diet may start feeling fatigue, dizziness or pain in stomach. However, it is not because of an infected mosquito or a ketogenic virus or burning of fat instead of sugar that cause the symptoms. In fact, the dieters develop keto flu due to the response of the body to the restriction of carbohydrates.
Keto Flu is accompanied by symptoms like muscle ache, drowsiness, nausea, and dizziness. If a person’s diet is usually rich in processed and sugary (refined) foods, chances to experience the associated symptoms of withdrawal from carbs are higher. It can happen because of the addictive power of sugar, which is higher than any other drugs.
Some individuals may experience no side effects of the ketogenic diet but others can develop one or more of the below-mentioned ones:
Normally, it takes a week or less than a week. Moreover, the onset of its symptoms takes place within one to two days of cutting back carbs.
Uncommonly, it can take more than a month, especially, in case of extreme conditions. The extreme cases can be because the body may feel difficulty in adapting to the new shift in diet i.e., high-fat diet with the restriction of carbohydrates.
Luckily, these symptoms start lessening gradually when the body becomes familiar with burning ketones into fuel instead of sugar.
Undoubtedly, the keto flu symptoms are drastic and miserable. But, fortunately, there are some effective Keto Flu remedies to make you feel better particular while being on the ketogenic diet.
Needless to say, staying hydrated is essential for living a healthy life. In addition, it can also be helpful in reducing the Keto Flu symptoms.
As a matter of fact, maintaining a good hydration level can be helpful in fighting against symptoms such as muscle cramps and fatigue etc.
Electrolyte replacement may cure Keto Flu Symptoms. Your body may become deficient in some nutrients such as potassium and magnesium due to restricting fruits, starchy vegetables, whole grains, and other carbohydrates.
Therefore, you need to incorporate them by supplementation. Aside from supplementation, you can also add some keto-friendly foods that are high in potassium like avocados and leafy greens.
Fluid replacement is particularly crucial if a person is having diarrhea due to keto flu, because of which additional loss of fluids is possible.
Not only consuming bone broth can provide you with water’s serving but give electrolytes e.g., potassium and sodium as well. And, these electrolytes are capable of counterbalancing some of the cellular level discomforts. All things considered, consuming bone broth can be the ultimate remedy of Keto Flu.
Inadequate sleeping habit raises cortisol levels in the body which is the stress hormone. As a result of the increased cortisol levels, you may have a bad mood and experience that will further worsen the Keto-flu symptoms.
In order to get a good night sleep of around 6 to 8 hours, you need to cut all the distractions from the environment. The blue light coming from laptops, smartphones, and tablets can cause serious difficulty in falling asleep. Thus, you need to consider all such factors to sleep well.
When on a Keto Diet, taking a minimum amount of carbohydrates can stimulate the cravings of restricted foods since “Forbidden Fruit Tastes the Sweetest”. You may want to have pasta, cookies, bread or the like items.
However, you can avoid this craving by consuming adequate fats which are the chief source of energy for the ketogenic dieters. This is mainly because fats can keep your stomach satisfied so you may not have an urge to eat anything else. Additionally, diets consisting of a low amount of carbs can aid in curbing the high-carb and sugary foods craving.
I hope, now, you have the knowledge of keto flu, symptoms and methods to get rid of it. If you have any further confusion, just let me know in the comments section.
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