There has been a rise in the popularity of the ketogenic diet as a healthy and sustainable method of weight loss.
The diet has very few carbs, a lot of fat, and a moderate amount of protein.
Despite widespread assurances of its safety, the diet has been linked to a number of unwelcome consequences.
Fans of the ketogenic diet have coined the term "keto flu" to describe the initial physical and mental decline that often occurs when switching to this diet.
In this piece, we'll dive into the specifics of the keto flu, including what it is, what causes it, and how to treat the symptoms.
Some people, upon beginning the ketogenic diet, experience a group of symptoms known as the keto flu.
The adaptation of the body to a new diet consisting of very few carbohydrates can cause symptoms that are similar to the flu.
If you drastically lower your carb intake, your body will start using ketones for fuel instead of glucose.
On a ketogenic diet, ketones, which are produced as waste products during fat breakdown, replace most other sources of fuel.
Fat is typically only used as an alternate fuel when glucose is unavailable.
The metabolic state reached when glucose is replaced by fat for energy is called ketosis. It manifests under certain conditions, such as prolonged hunger or fasting.
On the other hand, a very low-carbohydrate diet can also induce ketosis.
Carbohydrate intake in a ketogenic diet is typically below 50 grammes per day.
Weaning off an addictive substance like caffeine gradually is recommended because abruptly reducing intake can shock the body and lead to withdrawal symptoms (3Trusted Source).
SUMMARY
Keto flu refers to the flu-like symptoms some people experience when first starting a ketogenic diet.
Symptoms
Adopting a very low-carb diet is a radical lifestyle shift, and it may take a while for your body to adjust.
For some, the time of change can be a trying one.
Within the first few days of drastically reducing carb intake, you may experience the onset of the keto flu.
The severity of symptoms varies from person to person.
Some people can make the switch to a ketogenic diet with no noticeable side effects, but others may experience some or all of the following:
Nausea
Vomiting
Constipation
Diarrhea
Headache
Irritability
Weakness
Spasms in muscle fibres
Dizziness
Weak ability to focus
Pain in the Stomach
sore muscles
Problems falling asleep
Cravings for sweets
Newcomers to the ketogenic diet often report feeling uncomfortable with these symptoms.
Some people may experience prolonged symptoms beyond the typical one-week duration.
Some dieters may give up because of these negative effects, but they can be mitigated.
SUMMARY
Some people experience symptoms like diarrhoea, fatigue, muscle soreness, and a desire for sweets when first starting a ketogenic diet.
How to counter the Keto Flu
1) Keep yourself hydrated
Maintaining a healthy body weight and reducing symptoms both require adequate water intake.
Rapid loss of body water is one of the side effects of the ketogenic diet, which can make you feel very thirsty very quickly.
This is due to the fact that glycogen (the body's stored form of carbohydrates) binds to water. When carbohydrates are cut out of the diet, glycogen levels drop and the body loses water.
In order to alleviate symptoms such as tiredness and muscle cramps, staying hydrated is essential.
When experiencing keto flu-related diarrhoea, it is crucial to replenish lost fluids because of how much fluid you may lose.
2) Intense physical activity should be avoided.
While regular exercise is beneficial for health and weight management, those experiencing the keto flu should avoid physically demanding activities.
In the first week of a ketogenic diet, it's common to experience tiredness, muscle cramps, and stomach discomfort; taking it easy during this time could help.
While your body adjusts to new fuel sources, you may need to put off strenuous activities like biking, running, weightlifting, and other workouts.
Light activities like walking, yoga, or leisurely biking may improve symptoms, but heavy exercise should be avoided if you have the keto flu.
3) Swap out the electrolytes
Electrolyte replacement in the diet may alleviate some of the symptoms of the keto flu.
As a result of eating a ketogenic diet, insulin levels fall. Insulin is a hormone that aids in the body's absorption of glucose from the bloodstream.
The kidneys excrete sodium when insulin levels drop.
Many potassium-rich foods, such as fruits, beans, and starchy vegetables, are off-limits on the ketogenic diet.
Getting enough of these crucial nutrients is a great way to get through the diet's adaptation phase strong and healthy.
Maintaining a healthy electrolyte balance can be accomplished by salting food to taste and eating potassium-rich, keto-friendly foods like green leafy vegetables and avocados.
Magnesium, which is abundant in these foods, has been linked to fewer cases of muscle cramps, insomnia, and headaches.
4) Achieve a healthy sleep-wake cycle
One of the most common side effects of switching to a ketogenic diet is an increase in fatigue and irritability.
The stress hormone cortisol rises in the body when you don't get enough sleep, which can have a negative effect on your mood and exacerbate the symptoms of the keto flu.
If you're having trouble getting to sleep or staying asleep, try one of these strategies.
Caffeine is a stimulant that can disrupt sleep, so limiting your intake of it is a good idea. To prevent caffeine from interfering with your sleep, it's best to limit consumption of these drinks to the morning hours.
Eliminate any sources of light in the bedroom by turning off electronics like phones, laptops, and TVs.
Soak in an Epsom salt or lavender essential oil-infused bath for a soothing pre-sleep ritual.
A regular morning routine that includes waking up at the same time each day and avoiding naps can help you achieve better sleep quality over time.
5) Be sure to get plenty of fat in your diet
Some people experience cravings for carb-heavy foods like cookies, bread, pasta, and bagels while making the transition to a very low-carb diet.
Eating enough fat, the ketogenic diet's primary fuel source, will help reduce cravings and keep you feeling satisfied.
In fact, studies have shown that low-carb diets can reduce the desire for sugary and high-carb foods.
In order to help those who are having trouble with the ketogenic diet, it is recommended to phase out carbohydrates rather than eliminate them all at once.
One possible strategy for easing into ketosis and reducing the severity of keto-flu symptoms is to gradually reduce carb intake while simultaneously increasing fat and protein.
SUMMARY
Staying hydrated, replacing electrolytes, getting enough sleep, avoiding strenuous activities, eating enough fat, and cutting carbs slowly over time can all help you combat the keto flu.
When attempting keto, why do some people get sick?
Everyone responds differently to a ketogenic diet. While the so-called keto flu can affect some people for weeks, others can simply adjust to the new eating plan with no problems.
Adaptation of the body to a new fuel source is correlated with the symptoms that people report.
Typically, glucose from carbs is used as an energy source by the body.
When carbohydrates are severely limited, the body shifts its metabolism to produce and use ketones from fat.
People who regularly consume large quantities of carbohydrates, especially refined carbohydrates like pasta, sugary cereal, and soda, may find the transition to the ketogenic diet more challenging.
Genetics, electrolyte loss, dehydration, and carbohydrate withdrawal are thought to be at the root of the keto flu, which makes adaptation to the diet more difficult for some people than others.
When Will It Stop Happening?
Fortunately, most people feel better after a week of suffering through the unpleasant symptoms of the keto flu.
Some people may find it more challenging to adjust to a high-fat, low-carb diet.
Many weeks may pass before these people feel better.
As your body adjusts to using ketones for fuel, however, you should notice a decrease in these symptoms.
Keto flu is a real thing, and it's been reported by many people who have tried to transition to a ketogenic diet. However, if you're experiencing severe or persistent symptoms like diarrhoea, fever, or vomiting, it's best to see a doctor to rule out other potential causes.
SUMMARY:
Keto-flu symptoms can occur in some people because of genetics, electrolyte loss, dehydration, and abruptly cutting back on carbohydrates. Keto flu symptoms typically subside after a week, but can linger for up to a month in some people.
When should a person not try a ketogenic diet?
Not everyone can benefit from the ketogenic diet, despite its popularity.
For instance, unless used therapeutically under medical supervision, the ketogenic diet may not be safe for pregnant or breastfeeding women, young children, or teenagers.
Additionally, those with pre-existing kidney, liver, or pancreatic conditions should stay away from this diet.
People with diabetes who are considering a ketogenic diet should talk to their physician first to make sure it's a good idea for them.
In conclusion, about a quarter of the world's population has an intolerance to dietary cholesterol and may not be able to follow this diet successfully.
To Conclude
The term "keto flu" refers to a cluster of symptoms that sometimes appear as the body adjusts to a ketogenic diet.
Some people have trouble adapting to a high-fat, low-carb diet, experiencing symptoms such as nausea, constipation, headaches, fatigue, and a desire for sugary foods.
In order to lessen the severity of the keto flu, it is important to drink plenty of water, replenish any electrolytes you may have lost, get plenty of sleep, and maintain a healthy fat and carbohydrate intake.
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