The keto-flu, which is also called the carb flu, is the experience when the organisms adapting to the diet. It is a body’s response to carbohydrate restriction. Keto-flu means the person’s condition on keto-diet. It is absolutely not about the viral disease with the same name, but has similar symptoms.
Changing the nutrition to keto-diet cause dizziness, fatigue, body aches, irritability, stomach pain, nausea, cramps, muscle soreness, insomnia and some other discomfort typical of the flu. The most common symptoms of keto-flu are headache, weakness, craving for sugar, fog in a head and poor concentration. This happens because a body is not used to make ketones from fats. When the glucose is over and ketones are still not being produced actively enough, there appears energy crisis.
But don’t be afraid, this is just temporary as a rule.This disease can continue from 3 days to 2 weeks, it is very individual. Someone changes nutrition to keto very easily. And he almost does not feel unpleasant symptoms. Other feel sick from the first days until the very end of the diet. It depends on the characteristics of digestion, health and lifestyle.
Adaptation to keto accompanied by its flu is the most difficult time of losing weight. In this difficult moment many people throw it all away and go back to sweets and pasta.
How to avoid keto-flu
First of all, think about how will you start keto diet. Estimate your abilities honestly. Maybe it is better to change diet gradually instead of rushing? There are some ways how to start keto-diet. Including those which allows to keep a diet without stress and keto-flu.
For example, gradually changing nutrition. In this case it can means decreasing carbohydrate intake by 10 grams every day. And at the same time increase your intake of fat every day to saturate. This can help you get into ketosis without experiencing keto-flu symptoms.
If you don’t want to count carbohydrate or the idea of it seems to be too difficult for you, try a gradual product elimination method. Every week, remove the source of carbohydrates from the diet. First week get rid of desserts, then of grits, flour products and so on.
Secondly you should eat really a lot of fat. Do not reduce the calorie intake for at least the first two weeks. Your body needs to adapt to a new energy source, and there should be a lot of it.
Many people neglect the advice to take more salt for some reasons. For example, thinking they swell with it or regarding it to be guilty as all human’s sins. But salt is not a poison. It is a vital element. But there have been already removed all the carbohydrates. And without them the salt in the body does not linger. On a low-carb diet, you need to eat more salt than a high-carb diet.
And the most important – drink A LOT of water!
Deal with keto-flu
So, if you didn’t know how to avoid it or for some other reasons have got this disease, here are some advice how to come over it and get back to the well-being.
1. Water again. Hydration is very important. Especially when you are on a keto-diet. If while keeping keto-diet you do not drink enough water, you can easily dehydrate. And that allows fully “enjoy” most of the symptoms of keto flu.
2. The Holy Trinty – sodium, potassium and magnesium. Because of decreasing insulin during the keto diet, you will quickly lose sodium and potassium. This can cause fatigue, headaches, constipation and cramps.To get enough potassium add to your diet avocados and leafy greens such as spinach. Adding a little crude salt to each meal and to water in order to replenishes sodium levels.
Although you do not lose magnesium while keto diet, it is also important. Magnesium helps to prevent and eliminate cramps, improve sleep quality and increase insulin sensitivity. Simply add pumpkin seeds, almonds and spinach to the diet.
3. Do some physical activity. At least you can do morning exercises or walk some short distances every day. This is a form of low intensity exercise that will help increase fat burning, and you will not have to suffer from keto flu.
4. Another way to reduce symptoms of keto flu is a good sleep. It is important to good health in general and especially while keeping keto-diet. Without this, cortisol levels will increase. This complicates keto-flu and keto-adaptation. Good sleep means sleeping for 7-9 hours every night. Besides its quality should be high.
Choosing a diet, people usually think only about the desired results. Before the keto-diet you imagine yourself slim and beautiful. Hardly ever a man thinks about bad feeling with a whole set of unpleasant symptoms. At the beginning of the diet, keto-flu appears in a certain form. You should treat the diet in a serious way. And it is better to start the diet after casting about it for some time.