Sunday, September 25, 2022

What Is Keto Flu And How To Avoid It

How To Prevent Keto Flu

Keto Flu: What Is The Keto Flu And How To Avoid It

While theres no guarantee that you wont experience some transitional symptoms when starting to eat keto for the first time, Primal Kitchen founder Mark Sisson suggests following the plan outlined in his book, The Keto Reset Diet. He was motivated to share his wisdom after noticing that people often got great results on a ketogenic diet, but they went to extremes to get there, like suffering through the keto flu, not feeling that great for a long period of time, and hoping that they would emerge on the other side with the results they were seeking. Sisson knew there could be an easier way to reap the benefits of ketosis, which became the focus of his modified diet.

Avoid Keto Flu: It Isnt A Rite Of Passage

Primal Edge Health may collect a share of sales or other compensation from the links on this page. This comes at no additional cost to you, and all the prices and availability are accurate at the time of publishing.

One of the worst âside effectsâ of adapting to a keto diet is something called âketo fluâ. It is not really a flu but does have a number of similar symptoms.

Hopefully you are reading this ahead of time and can learn how to avoid keto flu because it is not a necessary part of keto! There are many people who never feel any of these symptoms, and you donât need to either, especially if you take the recommended steps outline below.

Potassium Rich Foods For Keto Flu

Potassium has serious side effects if you overdose on it, so a whole foods based approach is best for this electrolyte in particular .

Daily Potassium Goal: 3500-4700 mg per day

Here are some of the best keto-friendly sources of potassium:

  • Potassium chloride This is a table salt replacement , such as this one. Only use this if you already have enough sodium AND you are watching your intake to make sure you dont go over 4700 mg potassium in a day. Just 1/6 teaspoon has 530 mg potassium, so it adds up fast!
  • Avocados An avocado has a whopping 974 mg potassium!
  • Bone broth In particular, this chicken bone broth has 530 mg of potassium per serving.
  • Spinach A cup of raw spinach has 186 mg potassium, which doesnt sound like much, but you can easily have a few cups. And if the spinach is cooked, youll need much less for the same amount of potassium, since it shrinks so much.
  • Broccoli Broccoli has 288 mg potassium per cup! My favorite simple way to serve it is sauteed broccoli with garlic.
  • Mushrooms A cup of raw mushrooms has 223 mg potassium, yet only 1.6 g net carbs.
  • Leafy greens The amounts vary, but many leafy greens are rich in potassium. For example, just one cup of cooked Swiss chard has 961 mg.
  • Zucchini One of my fave low carb veggies is also one of the best potassium sources, at 325 mg per cup. Try making zucchini boats or zucchini noodles!
  • Beef or pork 3 ounces of beef has 270 mg potassium, while the same amount of pork has 360 mg.

Also Check: Are Built Bars Low-carb

Dont Quit Carbs Cold Turkey

Jumping straight into a strict keto diet can shock the body and cause unpleasant symptoms.

Most keto enthusiasts recommend slowly backing off carbs over the course of a week or two until you reach your desired daily amount.

A trick that I like is to cut out certain types of foods, one-by-one.

For example, for the first couple days, focus on removing processed sugars and grains from your diet.

After that, try removing starchy and high-sugar fruits.

If youre still feeling good, get rid of the high-carb vegetables like potatoes.

A gradual transition into the keto diet gives your body plenty of time to adjust and may help you avoid the keto flu.

Related:How Many Carbs Can You Eat on the Keto Diet?

Take It Easy With Physical Activity

7 Ways To Prevent Keto Flu

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

Well-known ketogenic researcher Dr. Steve Phinney has conducted studies in endurance athletes and obese adults demonstrating that physical performance decreases during the first week of very-low-carb eating.18 Fortunately, his research also shows that performance typically recovers and often improves within 4 to 6 weeks.

Walking, stretching, or doing gentle yoga or other mind-body exercise should be fine and may even help you feel better. But when your body is already under stress from trying to adapt to a new fuel system, dont place an additional burden on it by attempting any type of strenuous workout. Take it easy for the first few weeks and then slowly increase your exercise intensity.

You May Like: Can U Eat Carrots On Keto

Water And Electrolyte Imbalance

As we discussed in a recent blog post about electrolyte imbalances and their effects on how we feel, we also explained how your body loses stored electrolytes due to increased water, glycogen and electrolyte excretion as insulin levels naturally drop in the absence of carbohydrates.

This depletion of glycogen due to your body producing less insulin is what causes the significant water weight loss typically in the first week or two after going keto, and of course, the by-product of this is the loss of crucial electrolytes that our bodies need to function.

When we lose these key electrolytes like sodium and large amounts of water, it can cause an array of keto flu symptoms like dizziness, headaches, cramping, stomach aches, and nausea.

A great way to avoid feeling like this is to drink plenty of water and consume enough minerals in the food you eat or supplement to make up for the mineral loss.

How To Avoid The Keto Flu

Home » Uncategorized » How To Avoid The Keto Flu

This is a guest post by Louise Hendon, co-host of The Keto Summit and author of The Essential Keto Cookbook.

The keto diet is a powerful way to improve your health. But it isnt all sunshine and roses.

Many folks experience keto fluwhen they first go keto

And its exactly what it sounds like: headache, brain fog, fatigue, irritability.

But there are ways you can prevent keto flu .

Well be running through ways to avoid keto flu in this article . Plus well also recap what keto is and share a few tips for starting your keto diet.

Recommended Reading: Is Sugar Free Coffee Mate Keto Friendly

Keto Flu: Symptoms Causes And How To Avoid It

The ketogenic diet has become super-popular in recent years, and for good reason: its been proven to be an effective way to lose weight and provide a wealth of health benefits. It involves eating very low amounts of carbohydrates, high levels of fat, and moderate amounts of protein.

Despite the fact that the keto diet offers so many advantages, like everything else in life, with the good, there is always some bad. Keto flu can be one of the negative side effects associated with a low carb, high healthy fat, moderate protein diet.

What is the keto flu? What are the symptoms? What are some potential remedy options? How can you avoid it altogether?

Read on to find the answers to these questions so that you can set yourself up to enjoy the benefits that the keto diet offers, safely.

Putting It All Together Into A Keto Flu Remedy

What Is The KETO FLU & How Do I Avoid It?? (With Health Coach Tara & Jeremy) Keto Diet Q& A

You can relieve the symptoms of the keto flu by doing these six things:

  • Drink more water
  • Increase your intake of sodium, potassium, and magnesium
  • Eat more fat
  • Go for a walk every morning
  • Meditate every day
  • Make sleep a top priority

If you do these six things, then your keto flu symptoms will be reduced or completely relieved. That being said, it is possible to negate these positive effects and provoke the keto flu as well. Without addressing these factors, keto will be more difficult to adapt to than necessary.

Don’t Miss: Is Sugar Free Jelly Keto

Remedies And Treatments For Keto Flu

Keto flu remedies mostly focus on supporting your body during the transition into ketosis. Your body uses carbs to support a number of functions, including your electrolyte balance and hydration, so suddenly and drastically cutting carbs can cause discomfort. While your body transitions into ketosis, you can use these simple treatments to feel better.

Your body stores extra sugar in a molecule called glycogen. Glycogen is generally kept in your cells, along with a lot of water. When you go into ketosis, your body dumps the water that was stored with the glycogen, potentially leading to dehydration.

When you start a keto diet, make sure to drink lots of water to prevent this. If you were drinking many sugar-filled drinks before starting this diet, this is even more important, since you are cutting what may have been an important source of hydration.

Part of the purpose of the keto diet is to reduce the appetite and make it easier to consume fewer calories each day. However, when the decreased appetite of ketosis is combined with nausea from keto flu, it may be difficult to eat enough calories daily.

Make sure you are getting healthy fats in your diet and that youre eating enough calories daily. You may find that your energy levels increase and your nausea is reduced.

Consider a Slower Transition

Your Skin May Clear Up

An unexpected benefit of the keto diet for many is that it helps to clear up their pimples. This is especially the case for people who were previously addicted to sugar. The worst thing for acne is empty carbs. Thats because they trigger inflammation. When you drastically reduce your sugar intake, your pimple problems may well take care of themselves.

Also Check: Keto Can T Poop

What Is The Keto Diet

In a very small nutshell, the keto diet involves restricted carbs, moderate protein, and high amounts of fat. Get your carbs low enough and your body moves into ketosis, burning fat for fuel.

People choose to eat keto for a variety of reasons, including fast and sustainable weight loss, leveling blood sugar levels, easing symptoms of neurological issues like epilepsy, and starving tumor cells.

To find out more about the best ketogenic foods to eat, What Are The Best Ketogenic Diet Foods To Eat? .

What Causes These Symptoms

What Is The Keto Flu And How To Avoid It

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.

You May Like: Can You Eat Fried Food On Keto Diet

Ease Into The Keto Diet

Another reason why you may feel icky for the first few days of being in ketosis is because your body is in shock.

If cutting carbs is a drastic change for you, you will likely feel worse than if your carb intake was somewhat minimal before you started.

The solution for this is to take a more gradual approach by easing into ketosis.

If you have a macro tracker app, that may help. If the macro goal is 75% fat, 20% protein, and 5% carbohydrates, perhaps you can start with 50% fat, 25% protein, and 25% carbohydrates and work your way down for a week or two. This should help prevent shocking your system and experiencing the keto flu.

What Are The Symptoms Of Keto Flu

Typical symptoms may include fatigue, mental confusion, nausea, dizziness, headaches, lightheadedness, and mild irritability.

The leading cause is carbohydrate withdrawal, as the body adapts to fat as its primary fuel source.

Keto flu symptoms are caused by the body going into what is known as ketosis, as it burns stored fats rather than carbohydrates from food.

Carbohydrates are often the bodys primary energy source, but the body learns to burn fat on a ketogenic diet.

Fortunately, there are ways to prevent this from happening, so read below for tips and tricks on how to avoid feeling bad.

Recommended Reading: Can Keto Cause Constipation

Symptoms Of The Keto Flu

The symptoms of the keto flu will vary between individuals. There are some symptoms that are almost sure signs of the keto flu once you start the diet:

  • Nausea
  • Muscle Soreness
  • Sore Throat

Try not to be alarmed when you start getting these symptoms after beginning the diet. Your body just needs to adjust to what youre starting to put it through.

I can tell you from personal experience that having these symptoms is no fun at all. It sucks. It makes you wonder if starting this diet is even worth it. But the good news is, that this is not going to last forever.

These feelings and symptoms will eventually go away once your body starts to enter ketosis.

What Is Keto Flu And How Can I Make It Stop

KETO FLU Symptoms How to Avoid the Keto Flu (KETO FOR BEGINNERS 2022)

Suddenly getting most of your calories from fat can wreak havoc on your body.

BySara Chodosh | Published Jun 5, 2018 4:00 PM

The internet is covered in keto flu germs. Keto, the nickname fans have given to the ketogenic diet, has swept the country in a fat-burning storm and left many a groggy dieter in its wake. The so-called keto flu is a loose collection of general symptoms that many people going onto the keto diet experience.

Keto flu sufferers describe a wide range of symptoms from brain fog to fatigue to nausea and everything in between. Its pretty non-specific and not everyone even gets it, but nutritionists describe it as just generally not feeling well. But what actually is it?

Metabolically Im not quite sure what causes it, says Teresa Fung, a professor at Simmons College and a clinical nutritionist, but usually when people have a big change in their diet their body needs some time to adjust. The keto diet in particular constitutes a massive shift from the foods most Americans eat, and some of the new dietary choices probably exacerbate the adjustment period.

But adults who try keto to lose weight can still have issues. The most obvious is fatigue, which likely comes from cutting down so drastically on carbohydratesthey provide a quick and easy store of glucose molecules for the body to use as energy. Without carbs, its easy to feel more tired than usual. And then there are the other shifts.

And theres your gut bacteria.

Recommended Reading: Is International Delight Sugar Free Creamer Keto-friendly

What Causes The Keto Flu

When you first start eating healthy, youre supposed to feel great, right? You certainly should, but that might not always happen right away. It can take some time for your body to adjust to a new diet, especially if youre used to eating large amounts of carbs and youre now depriving yourself of them. Your body is going to go through a period of detox while it adjusts, and just like detox from anything else, you can feel pretty crummy while your body is adjusting.

Most people burn glucose for fuel, and that glucose is supplied by carbs after all, the body naturally uses carbs as its primary source of energy. On the keto diet, you severely limit your carb intake, and when you do, your body runs out of glucose and uses fat for fuel instead. As your body is making that transition, it can leave you feeling pretty lousy for a temporary period of time.

What Is The Keto Reset Diet

This plan follows a ketogenic way of eating with an emphasis on resetting your metabolism. Sisson clarifies that the goal isnt to be in ketosis forever, but to reset your metabolism. Greater metabolic flexibility means the body can extract energy from whatever substrate is available, whether its the fat on your plate of food, the fat stored in your body, the carbohydrate on your plate of food, the glucose in your bloodstream, the glycogen in your muscles, or the ketones that your liver produces. Maybe even the amino acids, in times of scarcity. To learn more, check out this video!

Don’t Miss: Coffee Mate Creamer Keto

What Is Keto Flu Learn About Symptoms And Prevention

No one gets a kick out of feeling under the weather, right? So, if youre considering trying the keto diet, its important to know that theres a good chance you will feel a bit off for at least the first few days, but maybe weeks, after you begin following it.

In fact, feeling ill after embarking on keto is so common theres even a name for it keto flu.

Unlike the actual flu, which is caused by the influenza virus, the side effects or symptoms that keto flu consists of are triggered by switching to the keto diet, thanks largely to the fact that its incredibly low in carbohydrates. The typical keto ratio demands that 70-80 per cent of your daily calories come from fat, about 10-20 per cent from protein, and just 5-10 per cent from carbohydrates.

While the exact combination and amount of different foods to eat will vary from person to person depending on daily energy requirements, as a guide, it would mean limiting your carbohydrate intake to between 20 and 50 grams a day. In reality that can mean that once youve eaten one-and-a-half slices of wholegrain bread, youve used your carbohydrate allowance for the day.

When you consider that carbohydrate-rich foods are held in high regard by your body because they provide glucose, its main energy source, its not surprising that itd need time to adjust and that it will probably complain a bit in the process.

Popular Articles
Related news