You may be wondering why you have been feeling fatigued, nauseous and irritable ever since you began keto two to seven days ago. Other issues may include trouble sleeping, sugar cravings, muscle cramps, constipation and an inability to concentrate. This may have led you to question whether keto is a suitable option for you. This is a normal phenomenon termed keto flu, and many people experience it when they switch their diet. The good news is it usually does not extend over a week.
What Causes Keto Flu?
It is difficult to determine the exact factors leading to keto flu, but possible reasons may include carb withdrawal, an immunologic reaction or some other detox factor. The most probable cause is that switching from a high-carb diet to a low-carb one lowers insulin levels in the body. This results in the liver converting fat into ketones, which your cells then use as an energy source in place of glucose.
Contrary to what the name suggests, you will not acquire the symptoms of a traditional flu such as fever and a runny nose. The cells in your body are accustomed to utilizing energy in a particular manner, and they will take time to adapt to new sources of energy.
Urinating more often during the first week of ketosis is also normal, for your body is excreting more sodium as a result of insulin levels dropping in your body. However, if you feel severely incapacitated, chances are keto is not the issue and it is paying your doctor a visit would be a good idea.
How Can One Deal With It?
There are several ways to limit the symptoms. Remaining hydrated is an essential one, as many diets are quite dehydrating. Adding half a teaspoon of salt to your glass of water before consuming it can alleviate your symptoms within fifteen to twenty minutes; you may consume this mixture two times or more each day.
Ensuring an optimal intake of sodium, water and electrolytes will also help with constipation, should you suffer from it. Increasing your intake of colorful vegetables, especially celery, broccoli and spinach is one way to ensure your energy levels do not drop too low.
If you continue experiencing these symptoms, adding a healthy amount of fat to your diet can help. Due to the rampant circulation of the concept that fat is unhealthy for decades on end, it is quite likely that those switching to a low-carb ketogenic diet have a fat phobia. However, if your carb reduction is too sudden and sharp, your body may believe it is starving; this will result in you feeling excessively tired and agitated.
Certain oils, such as avocado, coconut and olive oil may serve as a healthy addition of fat to your diet. Although cream and cheese may very well be added, if you feel this is too much for you, you can always incorporate a healthy amount of chia and flax seeds to your meals.
Although exercise is an essential factor when aiming to lead a healthy lifestyle, it is advisable to refrain from strenuous activities such as weight-lifting, running and high-intensity workouts. Yoga, walking and lighter forms of exercise may serve as a good substitute during the first week, and may well alleviate symptoms. A lack of sleep may lead to increased levels of cortisol in the blood, which can negatively impact your mental well-being.
What To Expect During A Keto Diet?
When your body is entering ketosis, it is highly recommended to get ample amounts of sleep so that your general irritability does not end up getting worse. You may experience magnesium and potassium deficiencies too, in which case it is better to replenish these through the food you consume instead of dietary supplements. Nuts, seeds, avocados and leafy greens may assist with a magnesium deficiency, whereas mushrooms, zucchini and broccoli may replenish a potassium deficiency.
Generally, people who begin keto continue with a ketogenic lifestyle. You may experience these symptoms for a week or less if you are continuing the diet once more after leaving it for a while, but if you stick to it, you are unlikely to experience keto flu again.