how do you avoid keto flu What is keto flu (how to avoid it) – ditch the carbs
Have you ever heard of the term “keto flu”? If you are familiar with the ketogenic diet, chances are you’ve come across this phrase before. It is a temporary set of symptoms that some people may experience when they first start the keto diet. But what exactly is keto flu and why does it happen?
Keto Flu: What is it?
Keto flu, also known as the “carb flu,” is a collection of flu-like symptoms that can occur when your body is adjusting to a low-carb, high-fat diet. These symptoms usually appear within the first few days or weeks of starting the ketogenic diet and can last for a short period of time.
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Common symptoms of keto flu include fatigue, headache, dizziness, irritability, nausea, and difficulty sleeping. It is important to note that not everyone will experience these symptoms, and for some, they may be very mild or not appear at all.
But why do these symptoms occur? The transition from a diet primarily composed of carbohydrates to a diet high in fat can temporarily disrupt your body’s usual way of functioning. When you drastically reduce your carbohydrate intake, your body goes into a state called ketosis. During ketosis, your body starts burning fat for fuel instead of carbohydrates, which is the desired effect of the keto diet.
How Does Keto Flu Happen?
When you significantly reduce your carbohydrate intake, your body starts using up stored glycogen, which is the storage form of glucose. As your glycogen stores deplete, your body loses water and important electrolytes, such as sodium, potassium, and magnesium. This loss of water and electrolytes can lead to the flu-like symptoms associated with keto flu.
Additionally, the initial shift from relying on carbohydrates to relying on fat for energy can also cause changes in hormone levels and alter your brain’s neurotransmitter activity. These changes may contribute to symptoms like fatigue, dizziness, and irritability.
Coping with Keto Flu
While keto flu symptoms can be uncomfortable, they are a sign that your body is adapting to the ketogenic diet. Fortunately, there are several strategies you can employ to help ease these symptoms and make the transition smoother.
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First and foremost, it is crucial to stay hydrated. Drink plenty of water throughout the day and consider adding an electrolyte supplement to replenish the vital minerals your body may be losing.
Increasing your salt intake can also help combat symptoms like dizziness and fatigue. Since the ketogenic diet is naturally low in sodium, adding a pinch of salt to your meals or drinking bone broth can provide some relief.
Additionally, getting adequate rest and sleep is important during this adjustment phase. Your body needs time to adapt, so listen to your body and give yourself the necessary rest you need.
Lastly, be patient and give yourself time to adjust. Remember that these symptoms are temporary and typically subside within a few days to a few weeks. Once your body becomes fat-adapted, you may experience increased energy, improved mental clarity, and other health benefits associated with the keto diet.
In conclusion, keto flu is a temporary set of symptoms that can occur when transitioning to a low-carb, high-fat ketogenic diet. While it may be uncomfortable for some, it is a sign that your body is adjusting to using fat for fuel instead of carbohydrates. By staying hydrated, replenishing electrolytes, getting enough rest, and giving yourself time to adapt, you can make the transition smoother and reap the benefits of the ketogenic diet.
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