The Ketogenic diet is famous due to its purity and nature to improve health and lose weight.
Keto diet is low carbohydrate, medium protein, and high fat.
Apparently, this diet is safe for some people, yet it has significant unpleasant effects. A situation, you come across, you feel tiredness, annoying, headache and a hard time concentrating, and this is keto flu.
Most of the people feel one or more of these symptoms, when they are in the first keto week, particularly in a 3-5 week.
Though it is temporary and you become normal again, in fact, better energy revival occurs.
To said that, there is a simple fix that can relieve most of such symptoms within 15 minutes. Learn more about keto flu by reading this article in detail!
What is Keto Flu?
Basically, keto flu is the collection of the following symptoms:
• A headache
• Lack of motivation
• Less focus
• Sugar cravings
• Muscle cramps
These symptoms occur when you start the journey of a keto diet. Keto flu is not just like flu but it feels similar to flu when the body adapts new conditions with low carbohydrates.
The reduced intake of carbs makes body burn ketones to get energy rather glucose. The ketones are produced from the fat breakdown that acts as a major source of energy during the diet.
On the other hand, fat is a secondary source of fuel when glucose does not exist. This switch of energy burning is the ketosis state that occurs under the conditions of starving and fasting.
Keto flu occurs due to this transitioned state of the body. The switch of high carb diet to the reduced carb diet reduces the levels of insulin in the body. This acts as the primary objective of a keto diet. When the insulin level dropped to a lower state, the liver starts converting fats into ketones. The ketonic energy acts in place of glucose.
It is all about the brain and other organs that start adapting to the new fuel. In case of reduced level of insulin, the body excretes sodium through water in urine. The first week of keto diet yields you end up urinating more.
The rapid change is keto flu that leads to weight loss. The loss of more water and sodium from the body is responsible for the unpleasant symptoms and keto flu.
The response to ketosis is common with every individual. It is totally fine with some people while others experience it annoying. However, some people also experience extreme conditions that may alter their day to day functioning.
Nonetheless, the keto flu is not unbearable for you, if you go for the proper steps and cure.
The Cure for Keto Flu
The symptoms of keto flu vanish, once the body gets used to. But why do you need to suffer it, when you can address the causes? This is all about what is needed, go on reading.
Tip 1. Increase Water and Salt intake
Drinking enough water is crucial to replace unpleasant symptoms. Salt and ware are responsible for most of the keto flu issues. During the first week of keto lifestyle, lethargy, headache, dizziness, and nausea develops. Drink a glass of water with half teaspoon salt stirred in. This simple action is helpful for the alleviation of keto flu symptoms.
On a tasty account, drink bone broth, consommé, and chicken stock, bouillon, or beef stock and salted butter spoonful. You can also go for low sodium bone broth by adding a pinch of salt. Staying hydrated and drinking more will help you lose more. A good rule of thumb is an intake of 3 liters minimum per day.
Tip2. Avoid Strenuous Exercise
Though exercise is crucial to stay healthy and maintaining body weight, strenuous exercise should be avoided while experiencing keto flu. Stomach discomfort, fatigue, and muscle cramps are common symptoms in the first week of keto diet so it is a good idea to take rest. The intense activities like weight lifting, running, biking and other strenuous workouts may put pressure on the back while disturbing the new mechanism of adaption.
If you are experiencing keto flu, avoid these activities and adopt light activities like walk, yoga, and leisurely biking. This will improve the keto condition and will help the body.
Tip 3. Do not Consciously Restrict Intake of Food
Many people find they are not very hungry in the first keto week as they have the headache or feel nausea that can reduce their appetite. However, not everyone experiences the same conditions and they feel too much hunger so consumes more calories, more protein, and want rapid weight loss. The induction with Atkins diet focuses on fat burning so ketosis can start. The carbs are restricted to 20 grams a day on a keto diet so go for allowed foods to stay full.
It is not a good idea to stress about the food quantity on the keto diet while focusing on macronutrients and calories. This will eventually lead you to worse symptoms of keto flu. Avoid restricting foods but go balanced way transitioning of food. Once ketosis attained, appetite will go down and you will eat less.
Tip 4. Replace Electrolytes
Replacing electrolytes may reduce keto flu symptoms. On a keto diet, insulin is decreased; it is the important hormone that absorbs glucose from the blood. As its level declines, kidneys release extra level of sodium from the body. In addition to this, keto diet restricts potassium foods, beans, and starchy vegetables.
Salting food and keto friendly vegetables are an excellent source to maintain the healthy balance of electrolytes. High magnesium foods are beneficial to reduce sleep issues, muscle cramps, and headache.
Keto flu with unpleasant symptoms is better to cure with easy steps rather getting nervous. Lack of sleep may aggravate the problems because it causes a rise in cortisol hormone in the body. Difficulty in sleep can be cured by reducing caffeine intake, curing ambient light, and getting up early.
Transitioning to low carb diet create cravings for food, you are restricted like cookies, pasta, bread, and bagels. Eating enough fat can cure your body while reducing the symptoms of keto flu.