Wednesday, September 28, 2022

What Does Keto Flu Feel Like

What Is The Keto Flu What Are The Symptoms

WHAT IS THE KETO FLU? & How to overcome the symptoms

Keto flu is a group of side effects that hit most people when they first switch from a higher carb diet to a ketogenic one. Many of them are similar to what you might feel like when you have the actual flu . Keto flu symptoms typically include things like:

Why the heck does it happen? Normally, the body uses glucoseor sugaras its main source of energy. When you cut your carbs below 50 grams per day , you enter a metabolic state called ketosis: Instead of burning carbs for fuel, your body begins burning ketonesan alternative fuel source that the liver makes by breaking down fat. In turn, this can make you feel run down.

What Causes These Symptoms

Despite its name, this flu doesnt involve fever or infectionit feels more like a hangover after a night of one too many. No one is certain what causes it, though a loss of fluids and electrolytes could be at play: Because carbs help your body hold onto wateralong with electrolytes like sodium, potassium, and magnesiumwhen you ditch the bread and pasta, you may also lose H20 and electrolytes and feel dehydrated.

Keto eating plans also lower your bodys insulin levels, and insulin is what tells your kidneys to hold onto water and sodium. This is helpful in one way , but may also lead to fatigue, lightheadedness, and headaches.

In addition, the diet discourages some of the foods that typically deliver the electrolyte potassium to your system, such as fruit and milk. Potassium plays an essential role in helping your body regulate blood pressure, as well as sending nerve impulses that tells muscles, including your heart, to contract. A sudden drop in potassium or other electrolytes in your diet, therefore, could trigger symptoms like fatigue and headaches.

Some researchers also speculate that keto flu symptoms may also have to do with a change in the guts microbiomethe billions of microbes and bacteria that hang out in your GI tractwhich is altered as a result of the high-fat, low-carb diet researchers are still figuring out exactly how those shifts affect your health.

Make Sure You Are Eating Enough Fat

Transitioning to a very low-carb diet can cause you to crave foods that are restricted on the ketogenic diet, such as cookies, bread, pasta and bagels.

However, eating enough fat, the primary fuel source on the ketogenic diet, will help reduce cravings and keep you feeling satisfied.

In fact, research shows that low-carb diets help reduce cravings for sweets and high-carb foods .

Those having a difficult time adapting to the ketogenic diet may have to eliminate carbohydrates gradually, rather than all at once.

Slowly cutting back on carbs, while increasing fat and protein in your diet, may help make the transition smoother and decrease keto-flu symptoms.

Summary

You can combat the keto flu by staying hydrated, replacing electrolytes, getting plenty of sleep, avoiding strenuous activities, eating enough fat and cutting out carbs slowly over time.

People adapt to ketogenic diets differently. While some may experience weeks of keto-flu symptoms, others may adjust to the new diet with no adverse side effects.

The symptoms people experience are tied to how their bodies adjust to a new fuel source.

Usually, carbs provide the body with energy in the form of glucose.

When carbs are substantially reduced, the body burns ketones from fat instead of glucose.

Those who typically consume lots of carbs, especially refined carbs like pasta, sugary cereal and soda, may have a more difficult time when beginning the ketogenic diet.

For these individuals, symptoms may last several weeks.

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What Can I Drink For Keto Flu

Electrolyte Drink You can also quickly boost your consumption by consuming fortified foods and beverages. Many people attribute their improved keto flu symptoms to sugar-free sports drinks, which are a convenient way to rehydrate and replenish missing electrolytes without adding carbohydrates or calories. Magnesium supplements can be beneficial as well.

Carbohydrate Restriction Can Be Difficult

7 Ways to Prevent The Keto Flu (Important!)

Carbohydrates are like your bodys version of your first love. They provide so much comfort, sweetness, and easy energy that we spend most of our time with them. It feels so right, it feels like true love, but it is mostly lust. The kind of lust that increases our risk of diabetes, heart disease, and obesity. This is why breaking up with carbohydrates is a good idea for many people.

But just like with any breakup it is difficult at first. You crave them and yearn for them. It is so heart breaking not because you needed them, but because you are so used to living with them.

However, after a couple weeks to months, you begin to adapt to life without your first love.

With the help of your friends, protein and fat, you begin dating your new love interest: ketones. And suddenly, life is much better than before.

This is what is going on inside of your body when you restrict carbohydrates. Most of your cells prefer to burn sugar for fuel and are adapted to using the carbohydrates that you eat.

For your body to adapt to carbohydrate restriction, it must make many changes from the cellular level to the hormonal level. This process is synonymous with the adjustment period we go through after ending a relationship with someone we love very much. And just like with our first breakup, breaking up with carbohydrates can cause a laundry list of symptoms called the keto flu.

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Keto And Sleep Issues

For more than a few people, a drastic change in diet and the symptoms that go along with it can disrupt sleep, making it more challenging to nod off to dreamland and stay there.

Some experts think that the lack of carbs might trigger sleeplessness, at least in the beginning, because carbs increase your bodys levels of L-tryptophanan essential amino acid which gets converted to the neurotransmitter serotonin and then melatonina hormone that helps you us feel drowsy.

But there are also those who maintain that the keto diet can be dreamy and improve sleep! Thats because the diet is associated with an increase in adenosine, a brain chemical that builds up through the day and promotes relaxation and drowsiness. In a nutshell: Any dietary change has the potential to affect your shut-eyeinitially and over timeand each person will respond differently.

Strategies To Prevent Keto Flu

The good news is that these keto flu symptoms only last 1-2 weeks on average. After you become adapted to burning fat you will likely experience sustainable weight loss, tons of energy, and mental clarity like never before.

Because the short adaptation period can be such a struggle for some people, it can be hard to get over the hump. These are my top 7 strategies to make sure keto flu doesnt happen to you.

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Drink Plenty Of Water

Its always important to stay hydrated, but its especially critical when youre starting the keto diet. This unique approach to eating can cause your body to shed its stash of water faster than usual, as carbohydrates are key to binding water. So, when you slash your carb intake, you can unexpectedly become dehydrated.

Making sure youre drinking plenty of water can combat common keto flu side effects like muscle cramping and fatigue. Choose water over other beverages, and keep track of how much youre drinking throughout the day to keep a close eye on your hydration level.

What Should I Expect The First Week Of Keto

What Is Keto Flu? | Dr.Berg

Your body is working overtime to figure out how to keep going in the absence of glycogen. Headaches, exhaustion, muscle aches, nausea, brain fog, and irritability are some of the symptoms you may start to notice. If youre hurting today, remember that its typically only temporary and natural, and itll pass quickly!

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Getting Rid Of The Keto Flu

Step 1: Take On Keto Gradually

Dont cut out the carbs too quickly, but rather start with a low-carb diet before you go head-first into keto. By doing too much too early, dieters will have to deal with a serious bout of keto flu that can put them off of the regimen for good.

Another mistake is that people dont eat enough food. Its not enough to reduce the number of carbs you eat you have to eat, too. Getting enough healthy fats will reduce your cravings and give you enough energy to combat fatigue. Meal planning and preparation will prevent you from ever starving yourself from a perceived lack of options.

Step 2: Drink Plenty Of Water

Many keto dieters report having to go to the bathroom more frequently. Ketosis rapidly sheds the bodys stores of water as it uses fat, and this can increase the risk of dehydration. Make sure to drink plenty of water.

Step 3: Get Enough Keto-Friendly Electrolytes

When you hear electrolytes your first thought is probably a sweet, brightly-coloured sports drink. These drinks are off-limits in the keto diet, but its very important to get enough electrolytes from your diet. This is because as your insulin levels decrease with ketosis, the kidneys naturally remove sodium from the body.

Foods high in salt, magnesium, and potassium will prevent you from cramping up and getting headaches. Youll find these minerals in avocados and leafy greens, and dont be afraid to reach for the salt!

Step 4: Dont Do Any Strenuous Exercise

Sodium Electrolyte Imbalance Symptoms

Youd never have to worry about sodium deficiency on a high carb diet because nearly all foods contain it. Table salt, e.g., sodium, so any food and beverage that has salt contain this mineral.

A 2016 research paper states that we need less than 500 mg of sodium for it to maintain homeostasis. However, a lot of Americans consume more than 3200 mg per day. Excess sodium intake also has adverse effects, such as the increased risk of cardiovascular diseases .

On the keto diet, however, you may experience the opposite problem: low sodium side effects.

This is because, as stated earlier, the ketogenic diet is diuretic, and youll be losing a lot of electrolytes via your urine and bodily fluids.

You might be running low on sodium if you experience the following symptoms:

  • Nausea
  • Restlessness

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How Can I Get Into Ketosis In 24 Hours

The following are some methods for putting the body into ketosis:

  • Reducing carbohydrate consumption by a significant amount.
  • Fasting for a limited time.
  • Increasing the amount of good fat in your diet.
  • Ketone levels are being measured.
  • Consumption of protein
  • Increased Ketones In The Breath Or Urine

    Pin on Keto Diet Insomnia

    Another way to measure blood ketone levels is a breath analyzer.

    It monitors acetone, one of the three main ketones present in your blood during ketosis .

    This gives you an idea of your bodys ketone levels since more acetone leaves the body when you are in nutritional ketosis .

    The use of acetone breath analyzers has been shown to be fairly accurate, though less accurate than the blood monitor method.

    Another good technique is to measure the presence of ketones in your urine on a daily basis with special indicator strips.

    These also measure ketone excretion through the urine and can be a quick and cheap method to assess your ketone levels each day. However, theyre not considered very reliable.

    Summary

    You can measure your ketone levels with a breath analyzer or urine strips. However, theyre not as accurate as a blood monitor.

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    Sodium Rich Foods For Keto Flu

    Sodium is the most common electrolyte imbalance involved in the keto flu, and fortunately, its the easiest to incorporate into your food.

    Daily Sodium Goal: 4000-7000 mg per day

    Here are ways to get more sodium from food:

    • Salt add it to everything! The goal is 4000-7000 mg of sodium per day, which is approximately 2-3 teaspoons of sea salt or table salt daily. This will vary slightly depending on the brand of salt you buy, though, because sodium content varies. If you can, get Himalayan pink salt.

    REMINDER: Let go of any lingering sodium is bad concerns. Remember, your body is flushing out a lot of it when you eat keto, and depleted sodium is a big part of why you feel bad!

    How To Avoid Keto Flu

    Knowing the signs of keto flu is great and all, but if youre going through it, what you really need to know is how to cure keto flu, right?!

    Fortunately, you dont have to just suffer and deal with it. Ill show you how to get rid of keto flu quickly and how to prevent it in the future. You dont have to go through it just because youve decided to follow a keto lifestyle.

    Ive compiled all the best keto flu remedy methods, whether you already have it or just want to avoid keto flu altogether.

    Here is how to prevent keto flu from the start:

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    That Soundsawful Can I Prevent The Keto Flu

    If you’re interested in trying the keto diet, don’t rush the process. Instead, follow these tips to make your experience an easier one.

    • Don’t quit carbs all at once. Slowly decrease your carbohydrate intake while slowly increasing your fat intake, changing from a high-carb to a low-carb diet,” says Gorin.
    • Plan your meals ahead of time. It’s a good strategy for any diet, but it’s especially true if you’re gearing up for keto, since its going to put your body through some major changes. Having a regular meal schedule can help with keeping your energy and digestion steady.
    • Make sure you’re getting enough liquids. Plan to stay hydrated and include plenty of fiber-rich vegetables in your diet to reduce the likelihood of constipation, says Gorin. (The increase in fatty foods combined with the decrease in fruits and vegetables found in high-protein diets is a well-known recipe for GI backup.
    • Talk to a doctor or dietitian. Gorin recommends getting an expert opinion, since the keto diet is such a big transition. Have a registered dietitian make a meal plan for you so you have a specific plan of action.”

    How To Limit Keto Flu Symptoms

    How to Cure The Keto Flu | Why We Think Keto Flu Happens and What You Can Do to Feel Better Fast!

    There is some good news about the keto flu: it isnt guaranteed to happen. Some people never experience it, while others might have a few minor symptoms like headaches here and there.

    So, if youre hoping to avoid this food-related flu altogether, its totally possible. If you understand what tends to cause keto flu symptoms, you can ease yourself into the keto diet and help your body make a smoother transition into ketosis.

    Here are a few tips youll want to keep in mind as you work to avoid the keto flu.

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    How Soon After Starting Keto Do You Get Keto Flu

    The keto flu is a set of symptoms that can occur anywhere from two to seven days after beginning a ketogenic diet. Headache, foggy brain, exhaustion, irritability, nausea, trouble sleeping, and constipation are only a few signs of this medically undiagnosed disorder.

    Is Keto Flu A Sign Of Ketoacidosis

    Keto flu is not the same as ketoacidosis.

    Ketoacidosis is a condition in which the body produces large numbers of ketone bodies. This causes the blood to become more acidic. Ketoacidosis can be a life threatening condition.

    Typically, people on the keto diet do not have ketoacidosis.

    The keto diet can help a person lose weight, but some people are put off by keto flu symptoms. These are temporary, and treatments and remedies can ease them.

    The following strategies can help:

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    Keto Flu Cause: Electrolyte Deficiency

    electrolytesElectrolytes such as magnesium, calcium, sodium, and potassium are crucial for your body to operate efficiently. When you have an electrolyte imbalance on keto, you experience flu-like symptoms. If you’ve ever felt sick, sluggish or depleted after a long run in the heat or a day at the beach, or if you’ve ever experienced a hangover, you’ll know what we mean.

    Why Do I Feel Weak And Tired On The Keto Diet

    7 Ways To Prevent Keto Flu

    Youll probably be glad to hear that feeling fatigued whilst on the keto diet is not uncommon and there are ways to help tackle it! Whilst switching over from carbohydrates to fat, your body requires slightly more time to burn the fat for energy. This often makes people initially feel tired or weak, especially if you have had a particularly low carb week.

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    How Do You Ease Or Cure Keto Flu

    Whilst experiencing the keto flu, you may feel like the keto diet isn’t working. In fact, this is actually a sign that your body is successfully adjusting to this new low-carb diet! Despite this, this adjustment period can feel uncomfortable, and luckily, there are also some things that you can do to help you get over the bad patch.

    Less Glucose To The Brain

    When you eat carbs, your brain runs primarily on glucose. But when you enter a ketogenic state, you lower your intake of glucose. As a result, there is a possibility that less glucose may be available to the brain.

    Thats where ketonesyour backup brain fuelcome in. Ketones fuel the brain with clean, efficient energy.

    Still, the transition from glucose to ketones doesnt always happen smoothly. This transition, researchers believe, may cause symptoms during the first few days of keto dieting.

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