Luckily, the uncomfortable symptoms of the keto flu only last about a week for most people. It is considered to be safe, but may cause some side effects in the…, Many studies show that low-carb and ketogenic diets can lead to dramatic weight loss and improve most major risk factors for heart disease and…. Signs of the keto flu may start popping up within the first few days of cutting back on carbs. Nausea, constipation, headaches, fatigue and sugar cravings are common in some people who are adapting to a high-fat, low-carb diet. Activities like intense biking, running, weight lifting and strenuous workouts may have to be put on the back burner while your system adapts to new fuel sources. The keto flu refers to a number of flu-like symptoms that can occur as your body shifts into ketosis. Once the keto flu has vanished, you will notice that you feel more energetic, your brain function improves, and other benefits of the diet start manifesting. However, losing a lot of water and sodium is responsible for many of the unpleasant symptoms of keto flu. On this diet, as long as carbs are restricted to 20 or fewer grams per day, you can eat as much of the allowed foods you need to feel full. These are temporary, and treatments and remedies … The ketogenic diet may not be safe for pregnant women, children, people with kidney, liver or pancreatic disease and those who are sensitive to dietary cholesterol. Are you still feeling achy, tired and off? Replacing fluids is especially important when you are experiencing keto-flu-associated diarrhea, which can cause additional fluid loss (8). The information we provide at DietDoctor.com is not intended to replace consultation with a qualified medical professional. Considering the numerous benefits of the diet, the scales tilt in its favor. Has adding more water, salt and fat not helped very much? When dietary carbohydrates are reduced, glycogen levels plummet and water is excreted from the body (6). And check out our top 10 tips for boosting fat intake. There are different types of Keto flu symptoms that your body will have to experience while you are suffering from Keto flu. You can, however, slow down the transition to ketogenic eating by consuming a few more carbs, such as following a more moderate low-carb diet that provides 20 to 50 grams of carbs a day. By. Potential benefits of keto eating include weight loss and better blood sugar control, among others: The British Journal of Nutrition 2013: Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials [strong evidence]. 5 Tips to Cure the Keto Flu. Some people may experience keto-flu symptoms due to genetics, electrolyte loss, dehydration and carbohydrate withdrawal. Be sure to drink lots of water and add plenty of electrolytes, salts, potassium and magnesium to your diet. The proprietary blend of minerals and salts in Keto Activate will restore an electrolyte imbalance and is often the only course of action you need to take to cure keto flu. Science Behind Keto Flu. Below are 6 methods for making you feel better quickly and effectively. Sodium and potassium require a careful balance in the body to control fluid stability in cells. Here are five. There are 3 essential causes of Keto flu that would like to the symptoms. To be clear, keto flu symptoms are not caused by the Keto … Slowly cutting back on carbs, while increasing fat and protein in your diet, may help make the transition smoother and decrease keto-flu symptoms. Use the links below to learn more: Get instant access to healthy low-carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more. Normally, fat is reserved as a secondary fuel source to use when glucose is not available. Leaving it out essentially leaves you with plain lemon water. Keto Flu Causes When your body is using your body’s fat supply for energy instead of your body’s sugar, the insulin level in your body is lowered—leaving you exhausted. This means that your body is going into a state of ketosis , which is the ultimate goal of the Keto diet. During the first few weeks of your keto lifestyle, whenever you develop a headache, lethargy, nausea, dizziness or other symptoms, drink a glass of water with half a teaspoon of salt stirred into it. A ketogenic diet is a very low-carb diet with numerous health benefits. Walking, stretching, or doing gentle yoga or other mind-body exercise should be fine and may even help you feel better. And I’ll also suggest below a really easy way to incorporate many of these tips into one simple daily drink. Referred to as the keto flu, a few discomforts may arise as you being to experience sugar detox. It’s an after-effect of a keto diet characterized by some symptoms. Magnesium supplementation (and potassium) can relieve the cramping. Keto flu symptoms, I’m feeling tired, my muscles are cramped plus headache, why can’t I sleep ahh. When following a ketogenic diet, levels of insulin, an important hormone that helps the body absorb glucose from the bloodstream, decrease. Most people feel one or more of these symptoms during the first one or two weeks of a keto diet, especially days 3-5.2 Fortunately, it’s temporary, and you’ll soon feel fine again. In fact, it’s possible you will have more energy than before you started the diet.3. JavaScript must be enabled in your browser to log in! When carbs are substantially reduced, the body burns ketones from fat instead of glucose. These foods are also high in magnesium, which may help reduce muscle cramps, sleep issues and headaches (10). The symptoms people experience are tied to how their bodies adjust to a new fuel source. How to cure or avoid the keto flu. Once you’ve adapted to low-carb eating, feel free to try eating less than 20 grams of carbs again to see whether your body prefers this or slightly higher carb intake. HOW TO CURE KETO FLU. [weak evidence]. Keto flu is common and generally goes away with the steps highlighted above. It’s well known that response to the keto transition is very individual. Since Atkins is a ketogenic diet, many of our tips and tricks for powering through the Atkins20 ® Induction phase apply to keto flu. It’s not a good idea to focus on calories when you’re trying to become keto adapted. You’re tired, you have a headache, you’re easily annoyed, and you’re having a hard time concentrating. The keto flu, also called the carb flu, is a term coined by followers to describe the symptoms they experience when beginning the diet. Furthermore, this diet should be avoided by those with certain health conditions like kidney disease, liver disease or pancreatic conditions. For these individuals, symptoms may last several weeks. It isn’t even a disease. More often than not, keto flu … The keto flu can make you feel miserable. It occurs during specific circumstances, including starvation and fasting (1). This can lead to dehydration and make the keto flu worse. The keto flu isn’t on par with these conditions. 10 Signs and Symptoms That You're in Ketosis. Keeping yourself properly hydrated will increase your energy and help ease the headache. The keto diet is said to be very low in carbohydrates and high in fat intake, protein is taken in moderation. However, it takes your brain and other organs some time to adapt to using this new fuel. A systematic review and meta-analysis [systematic review of randomized trials; strong evidence] ↩ Stay updated like 500,000+ subscribers with our weekly Diet Doctor newsletter. While these side effects may cause some dieters to throw in the towel, there are ways to reduce them. Switching from a high-carb diet to a very-low-carb diet lowers insulin levels in your body, one of the primary goals of a ketogenic diet.5. People adapt to ketogenic diets differently. Although many people find that their energy and stamina improve on a keto lifestyle, trying to do too much in the early stages can worsen keto flu symptoms.17. What is keto flu? Those having a difficult time adapting to the ketogenic diet may have to eliminate carbohydrates gradually, rather than all at once. The reason some people adapt to ketogenic diets easier than others is unknown, but genetics, electrolyte loss, dehydration and carbohydrate withdrawal are believed to be the driving forces behind the keto flu. The keto flu is a collection of symptoms associated with the body adapting to a ketogenic diet. For example, the ketogenic diet may not be appropriate for pregnant or breastfeeding women, children and teens, unless it’s being used therapeutically under medical supervision. Can the Keto Diet Help Prevent Migraine Attacks. While exercise is important for staying healthy and keeping body weight in check, strenuous exercise should be avoided when experiencing keto-flu symptoms. After following those recommendations, try eating more fat however, the primary fuel on... May have a more difficult time adapting to a ketogenic diet, the uncomfortable symptoms of keto. And can also help reduce cravings and keep you feeling satisfied best avoid. 10 signs and symptoms that strongly impact their ability to function for several days.8 typically..., levels of insulin, an increased intake of electrolytes, salts, minerals micronutrients. The new diet with numerous health benefits, but it does have a more difficult time adapting to the diet! 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