Three Things Often Characterize Keto Flu:
Lets take a look at these three stages in more detail. This will help you better understand what action to take to get over your case of keto flu.
But as a rule of thumb, if you ever feel like keto flu is coming your way, eat more fat and see how you feel.
Add More Salts To Your Diet
When you go low carb, your insulin levels will tend to go down, which in turn means you dont hold on to as much sodium as before. You also get rid of excess water that youve been holding on to .
So, to combat this decrease in sodium, the simple answer is to take in a bit more salt as sodium deficiency is also a huge issue. If youre afraid to eat too much salt, then rest assured that if youre cutting out all the junk food, youre already consuming way less salt than before .
But What Is The Keto Flu
Okay, you know how it feels, but what is the keto flu? Lets face it, keto is a significant departure from normal for most people, whose bodies are heavily reliant on carbs.
Adapting to ketoand switching from relying on primarily carbs for fuel to burning fat almost exclusivelycan take some time. Think about it this way: Youve been eating a certain way for the majority of your life, and your body has adapted accordingly . Even though you can change your diet overnight, the body takes time to adapt.
Most people arent metabolically flexible enough to make this transition very smoothly. Metabolic flexibility simply refers to the capacity for the organism to adapt fuel oxidation to fuel availability.1 In simple terms, that means your body can efficiently and effectively switch between using carbs and fats for fuel based on what you make available.
Along these lines, someone whos metabolically flexible shouldnt have as much trouble shifting from a typical diet to a low-carb diet like keto. On the other hand, the keto flu is much more likely to strike those who are metabolically inflexible.
BONUS: If you want to take a deeper dive into the low-carb flu , then you have to check out this epic article from J. Stanton of Gnolls.org.
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The Donts For When You Have The Keto Flu
Lets take a look at three key keto flu dont dos:
1. Dont Do High-Intensity Exercise
High-intensity exercise is much more stressful for a body that is restricting carbohydrates for the first time. .
Without adequate carbohydrates and ketones available to fuel this type of exercise, performance will suffer. The stress caused by high-intensity training will only augment the stress caused by carbohydrate restriction, increasing cortisol levels and making the keto flu worse.
Stick with low-intensity exercise like walking or cycling until the keto flu has passed, and you are feeling ready to increase your exercise intensity.
2. Dont Eat Too Much Protein
In response to protein digestion, insulin levels tend to rise. When insulin levels rise, it is more likely that sugar will be used as fuel instead of ketones.
The key to preventing this from happening is eating the Goldilocks amount of protein not too little, not too much. To figure out the perfect amount of protein for you, use our ketogenic calculator.
3. Dont Stress Over Things You Cant Control
Chronic emotional and psychological stress wreak havoc on your body. In response to stress, cortisol and reverse T3 levels increase, which makes the keto flu much worse.
This is why it is important to meditate daily and get enough sleep. Both of these strategies will improve cortisol levels and help you move through common life stressors with ease and grace.
The Keto Flu: Symptoms And How To Get Rid Of It
The ketogenic diet has gained popularity as a natural way to lose weight and improve health.
The diet is very low in carbohydrates, high in fat and moderate in protein.
While the diet is considered safe for most people, its associated with some unpleasant side effects.
The keto flu, also called the carb flu, is a term coined by followers to describe the symptoms they experience when beginning the diet.
This article investigates what the keto flu is, why it happens and how to ease its symptoms.
The keto flu is a collection of symptoms experienced by some people when they first start the keto diet.
These symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very little carbohydrates.
Reducing your carb intake forces your body to burn ketones for energy instead of glucose.
Ketones are byproducts of fat breakdown and become the main fuel source when following a ketogenic diet.
Normally, fat is reserved as a secondary fuel source to use when glucose is not available.
This switch to burning fat for energy is called ketosis. It occurs during specific circumstances, including starvation and fasting (
However, ketosis can also be reached by adopting a very low-carb diet.
In a ketogenic diet, carbohydrates are typically reduced to under 50 grams per day .
This drastic reduction can come as a shock to the body and may cause withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance like caffeine .
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The Keto Flu: Causes Symptoms And How To Get Rid Of It
The ketogenic diet has been gaining massive popularity in recent times as a healthy and natural way to lose weight. The diet contains high fats, moderate protein, and very low carbohydrates. While some people may enjoy a smooth transition to the diet, others may experience some unpleasant side effects.
The keto flu or carb flu is a name used by followers to describe the symptoms they encounter when beginning the keto diet. This article explains what the keto flu is, why it occurs, and how to alleviate its symptoms.
Eat Enough Veggies And Alkalizing Foods
Another mistake keto dieters make is relying on eating too much protein for their calories. While some meat isnt a bad thing, too much can be overly-acidifying to your body.
Balance this by eating enough fat and tons of low-carb, leafy-green veggies like kale, broccoli, spinach, peppers, and other alkaline plants.
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Okay Now How Do Electrolytes Link To Keto Diet
As you may have noticed by now, Ketogenic diet is diuretic.
Your body is processing a lot of water quickly and as a result, youre losing a lot of electrolytes in the form of urine, sweat and other fluids.
Do not force yourself to drink TOO MUCH water.
Remember this, you should not force your body to drink more water than your body can handle or needs just because youre on the keto diet.
Some people have made the mistake of drinking water as much as 5 liters per day or more only to be told by their doctor that theyre having overhydration and electrolyte imbalance.
Drink however much you naturally need. For instance, you might need more water when after working out than you would when you wake up in the morning.
As the saying goes, too much of anything is bad.
What Is The Keto Flu And 10 Ways To Get Rid Of It
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Thinking about joining the droves and giving the increasingly popular ketogenic diet a try? Maybe youve enthusiastically started keto, and in a few days time, noticed youre feeling like, for a lack of a nicer term, crap? Whether youre already keto, thinking about trying keto, or have gone keto before, chances are youre familiar with whats often referred to as the keto flu. What is the keto flu?Good news: The keto fluat least as you may know itis not inevitable, and here we provide 11 tools from the keto toolbox to help you beat it.
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Eat More Fat Especially Mct Oil
To help minimize keto flu symptoms, eat more quality fats as you start the keto diet. On your keto food list, youll want to eat quality fats like coconut oil, avocado oil, butter and Bulletproof Grass-Fed Ghee.
But youll also want to make sure you add a key fat to your meal plan: MCT oil.
Bulletproof Brain Octane C8 MCT oil is the most ketogenic MCT oil. That means it quickly converts into ketone energy, which your body can use for fuel. Brain Octane C8 MCT Oil gives you four times more ketone energy than coconut oil. Its an essential part of getting fat-burning, brain-powering energy on the keto diet.
Wondering how to use MCT oil? Bulletproof MCT Oils are flavorless, so theyre really easy to add to your diet. Try Brain Octane C8 MCT Oil in Bulletproof Coffee, mixed into salad dressings or drizzled over meals.
Dont Consciously Restrict Food Intake
Some people find that they arent very hungry the first week of keto because they are nauseated or have a headache that reduces their appetite. Yet others may get pretty hungry and worry that theyre eating too many calories to achieve the kind of fast weight loss theyve heard about.
The Atkins diet begins with induction, its strictest phase that allows for maximum fat burning and getting into ketosis quickly. 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.
Its not a good idea to focus on calories when youre trying to become keto adapted. Letting yourself get hungry or stressing about the amount of food youre eating might even make keto flu symptoms worse.19 Once youre steadily in ketosis, your appetite will likely go down, and youll naturally end up eating less.20
Eat as much of the allowed foods as needed until youre no longer hungry, and have keto snacks like hard-boiled eggs available in case hunger strikes between meals. On the other hand, make sure to avoid getting overly full by eating slowly and paying attention to hunger and fullness signals.
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Magnesium Rich Foods For Keto Flu
In addition to the more broad keto flu symptoms like headache and fatigue, magnesium is particularly helpful for insomnia, constipation, and cravings.
Daily Magnesium Goal: 300-600 mg per day
Here are some good food sources of magnesium:
- Seaweed This is the best source of magnesium from food! A one-ounce serving of dried agar seaweed contains 216 mg magnesium.
- Seeds Hemp, flax, pumpkin and chia seeds are all great sources of magnesium. Hemp seeds are at the top use them to make keto oatmeal. Pumpkin seeds are also excellent, at 150 mg per ounce.
- Nuts Get out that almond flour ! Almonds and brazil nuts have the highest content, about 80 mg magnesium per ounce.
- Avocados One of many reasons I love this superfood is its packed with magnesium! One avocado contains 58 mg magnesium.
- Leafy greens Each cup of raw spinach, kale, or collard greens has approximately 25-30 mg magnesium. It gets a lot more concentrated if you cook them.
Eat Nutrient Dense Foods
Just because you are limiting carbs, that doesnt mean thats all there is to it. In addition to macro goals, the goal of the keto lifestyle is to eat clean, whole foods, so that we also get a wide range of micronutrients.
In particular, getting enough veggies is absolutely crucial check the keto food list for ideas!
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Nd Main Cause Of Keto Flu: The Sugar Addiction Is Real
Are you saying things like I feel like Im dying and comparing keto flu to death?
Yeah? Well, could also be because your body is screaming for some sugar.
Its going through shock and adaption of using fat as its body fuel instead of sugar.
Sugar addiction is real.
Youve been running on sugar your whole life and then suddenly, your body is being forced to use fat as its fuel.
Think about that. Its just like every other drug addictions.
Youre going to go through some withdrawal symptoms of Carbohydrate but it WILL pass.
Why Do We Get Keto Flu And Its Symptoms
With a deeper understanding of the why behind the keto flu, we can gain insight into how to alleviate its negative symptoms. Whether you are metabolically flexible or not, there are three changes that will occur in the body when you restrict carbohydrates. These three changes are the main culprits that cause common keto flu symptoms:
1. Water and Sodium are Flushed Out of The Body
When we restrict carbohydrates, we remove from our diet the one macronutrient that triggers the most insulin release. You may already know that insulin helps shuttle sugar into cells for fuel, but you may not know the effect that insulin has on the kidneys.
While insulin is letting the cells know that there is excess energy, it also triggers the kidneys to hold onto sodium and water. As soon as insulin levels drop, sodium is released from the body, taking water along with it. This can cause up to 10 pounds of water weight to be lost during the first 5 days of the ketogenic diet.
Glycogen and fluid levels are intimately connected as well. Every gram of glycogen is stored with around 3 grams of water. Thus, when we breakdown glycogen, some water will be released as well.
During the first day of the ketogenic diet, your main fuel source becomes the stored glycogen from your liver and muscle. This can lead to an extra pound to a pound and a half of water loss.
2. T3 Thyroid Hormone Levels Decrease
3. Cortisol Levels Increase
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What Causes Keto Flu
When your diet contains high amount of carbs, your body converts carbs to glucose and uses it as a fuel for your body.
But when you start keto diet, your diet doesnt contain enough carb to fulfill the energy required by your body.
In this situation, your body has the only option to get energy by burning the fat into ketones that can be used as fuel by your body. This process is called ketosis.
At the beginning of the transition from normal diet to Keto diet, your body is not adapted to produce enough ketones and use them as an energy source.
As a result, your body will be energy less and subsequently, the symptoms of Keto Flu appear as lack of energy leads to poor digestion, poor mental health, etc.
Magnesium Supplements For Keto Flu
Often times, sodium and potassium are easy enough to get from foods, but magnesium is more difficult and you need only a magnesium supplement.
Unfortunately, most magnesium supplements are sold as magnesium oxide, which is a laxative and has poor bioavailability .
Choose one of these magnesium supplements instead:
- Magnesium glycinate This form of magnesium contains glycine, which has a calming effect, good bioavailability, and no laxative properties.
- Magnesium citrate Magnesium citrate can alleviate constipation and acid indigestion, is inexpensive, and has moderate bioavailability.
- Magnesium L-threonate In addition to high bioavailability, this one has been shown to improve memory and cognitive function . Bonus!
- Magnesium malate This form of magnesium has the highest bioavailability .
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Eat Different Dietary Fats
If a person on the keto diet experiences abdominal symptoms, dietitians may recommend changing the types of fats in the diet.
High levels of medium chain triglycerides, from foods such as coconut oil, butter, and palm kernel oil, can cause cramps, diarrhea, and vomiting.
Eating fewer of these foods and more of those with long chain triglycerides, such as olive oil, may help prevent abdominal symptoms in people on the keto diet.
Okay But What If I Already Started The Keto Diet And Feel Terrible Is There Anything I Can Do To Ease Keto Flu Symptoms
If you dove head-first into keto and are now feeling…ugh, there are some things you can do to lessen the symptoms if you’re willing to be flexible.
- Eat some carbs. Letting yourself have a few more carbs than a typical keto diet would allow or cutting back on eating all the fats right away might lessen the severity of your keto flu symptoms, so that you aren’t feeling so meh. Sure, it might make your keto journey slower, but it’ll make you feel a lot better, and make the diet more sustainable overall.
- Make sure you’re consuming electrolytes. “The keto diet puts you at an increased risk for dehydration, so if you do decide to go keto, adequate hydration is essential for the support of your overall body, especially your kidneys,” says Morton. Because keto forces you to cut out certain foods, you might be cutting certain minerals like magnesium and sodium, too. But being vigilant with your hydration and electrolyte intake might help you prevent symptoms of the keto flu. Try some electrolyte drink mixes that you can combine with water to make sure you’re getting the minerals you need.
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What Is The Keto Flu And How Do You Cure It
The keto flu: Yes, its a real thing.
And it can happen when you drastically and suddenly remove carbs from your diet.
Also known as the carb flu, the keto flu is a natural reaction your body undergoes when switching from burning glucose as energy to burning fat instead.
In fact, some people say the keto flu symptoms can actually feel similar to withdrawing from an addictive substance.
If youve recently switched to the keto diet and youre feeling:
- and irritable,
These symptoms are your bodys natural reaction to removing carbs from your diet, and while it may have you second guessing your keto diet decision, we promise you these keto flu symptoms will pass.
Stick with it, and soon youll be reaping the energizing, fat-burning rewards that come with ketosis.
In the meantime, there are many things you can do to reduce the symptoms of the keto flu.
Well tell you exactly which remedies you can start using today, but first, lets take a quick look at why the keto flu happens when you go low carb.