Do you feel worse after starting the keto diet? Is it getting hard for you to focus on work because you changed your diet plan? Do not fall into the common trap of thinking that keto diet is not for you because the chances are you may be suffering from keto flu. Fortunately, it is normal, transient and manageable. Keto flu is commonly experienced by the people who have recently switched to the ketogenic diet. There is a varying degree of Keto flu symptoms that they have to deal with while suffering from this issue. It is commonly known as carbohydrate withdrawal because the symptoms come like that of an addictive substance. You will be surprised to know that recent studies have shown that the withdrawal symptoms of carbs and effects on the brain are just like that of cocaine.
The people suffering from Keto flu report different types of symptoms and especially mood swings. However, there are many simple techniques that you can use to get rid of the Keto flu. Here we have a complete guideline that will help you out in the process.
Our body system has been trained to burn carbs (glucose) for the production of energy by default. However, when you are on a keto diet the intake of carbs will be drastically reduced. In this situation, your body will have to start burning fatty acids instead of stores glucose. It is a metabolic process called ketosis.
When enter ketosis the natural reaction of our body towards the new diet plan is Keto flu. It is a state in which the body switches from burning glucose to burning fats for energy. There are different types of Keto flu symptoms that your body will have to experience while you are suffering from Keto flu.
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Common Causes of Keto Flu
There are 3 essential causes of Keto flu that would like to the symptoms.
- You are becoming keto-adapted.
- Dehydration and loss of electrolyte
- Withdrawal from sugary foods and carbohydrates.
How Long Keto Flu Symptoms Last?
The most important question that people commonly ask is that for how long they will have to suffer from the keto flu symptoms. For a common person, the Keto flu will last for a week and even less. The symptoms commonly start to appear at the early stages of the diet commonly after 1 to 2 days of removing carbs from your diet. In extreme cases, you may have to suffer from Keto flu symptoms for a month, but it rarely happens.
If you have been on a diet with a high concentration of processed carbs and refined sugar, there are chances that you will suffer from Keto flu symptoms. It has been proved by studies that sugar is more addictive as compared to various types of drugs. On the other hand, if you used to consume relatively low concentration of processed starches and sugar, you will suffer no Keto flu symptoms or mild only.
Most Common Symptoms of Keto Flu
When you switch to the low-carb diet, it is a major change you are bringing in your body. In this situation, your body will need some time to adapt to the new framework. That is why for some people this period of transition can be difficult as compared to others. After the first few days of keto diet, the Keto flu symptoms will start to appear. Keto flu symptoms can range from mild to severe, and they commonly vary from person to person. However, there are some people who can transition to a keto diet with any symptoms of Keto flu. Some of the common Keto flu symptoms you need to know about are.
- Constipation
- Vomiting
- Nausea
- Headache
- Diarrhea
- Weakness
- Irritability
- Dizziness
- Muscle cramps
- Stomach pain
- Poor concentration
- Difficulty sleeping
- Muscle soreness
- Mood swings
- Sugar cravings
These are some of the common symptoms that are reported by the people who have just begun the keto diet and it is stressing them. No doubt that these side effects can cause problems but there are some simples to cure them.
How to Put an End to Your Keto Flu Symptoms?
Everyone who is on a keto diet or planning to start it is eager to know that how they can deal with the Keto flu and get rid of the Keto flu symptoms. Here we have some of the tips that will help you cure this flu effectively.
1. Stay Hydrated
In the early stages, the biggest issue you will have to deal with is dehydration. The reason is that your body needs more water for the breakdown of fats. It means that if you do not drink enough water, you may have to deal with some serious types of side effects. That is why you have to assure that you drink as much water as you can. It will help stabilize the internal system of your body. As well as all the toxins that are being produced in your body will be washed out from urine. It will help you get rid of the Keto flu in limited time.
2. Don’t Go for Strenuous Exercises
There are many people who make the mistake of engaging in the strenuous exercise while they are on the keto diet. You should know that your body is still adapting to the new diet plan that you are following. In this situation, the energy levels in your body are already low. If you start exercising it will increase the production of lactic acid in your body that would further lead to muscle soreness, fatigue and pain. Make sure that in the early stages you avoid exercising. Once you are adapted to the new diet plan, you can start slow.
3. Maintain Electrolyte Balance
A common mistake most people make is they do not pay attention to their electrolyte balance. You should know that for a proper functioning of the body maintaining electrolyte balance is very important otherwise you may have to deal with some serious side effects. Most of the healthy electrolytes are present in the vegetables and fruits that we are consuming. With the fats, it is important that you maintain an adequate intake of fruits and vegetables to assure that you will not have to suffer from electrolyte loss.
Another thing you have to consider is that there are different types of drinks available in the market that can be used for maintaining the electrolyte balance.
4. Get Proper Sleep
One of the most important things that you have to do to get rid of Keto flu symptoms is that you have to get proper sleep. In your will not maintain your sleep, you may have to deal with long-term symptoms. That is why it is better that you reduce the intake of caffeine in your diet. Try to sleep as early as possible to assure that you will not have to deal with any side effects. No doubt, in the beginning, it would get hard for you to fall asleep. You can use different remedies like soft music, relaxing smells that could help you fall asleep instantly.
5. Get Adequate Carbs
No doubt that in the keto diet you have to avoid taking carbs. However, there is an adequate amount of carbs that is important for your body. Assure that you maintain the recommended intake of carbs, to assure that Keto flu can be controlled. However, you have to avoid taking processed carbs. It is better that you take natural carbs like fruits and vegetables to assure that you can maintain a healthy weight.
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Bottom Line
To get the weight loss benefits that come with the keto diet it is important that you manage everything professionally. You should know that there are different ways you can use to assure that you will not have to deal with Keto flu symptoms at all. The best solution is to assure that you slowly reduce the consumption of sugar in your diet before starting the keto diet to assure that your body will be used to the lower levels of sugar and you will only have to experience mild symptoms of Keto flu. You have to plan everything strategically to assure that you will not have to deal with any issues later in life.
