Keto Flu Symptoms: Overview and How to Relieve It

One of the most popular diet options currently is the keto diet. People have used to improve their general health and lose weight. Generally, this diet is considered safe for most people because it simply because it involves cutting the carb intake. However, it also comes with the keto flu. In this article, we investigate keto flu and how you can ease its symptoms.

What Is The Keto Flu?

Keto flu is simply a collection of symptoms that occur once the body reaches ketosis. People normally experience the signs and symptoms of the keto flu once they start using the keto diet. The symptoms may feel similar to the usual flu and they occur as the body tries to adapt to the low-carb content.

Why Does Keto Flu Happen?

Keto flu happens because the body is transitioning from burning sugar to fat. Naturally, the body burns sugar for its source of energy. This normally occurs due to the high-carb intake. However, if you are switching from a high-carb diet to a low-carb diet such as keto, then the insulin levels in the body will drop.

The body ends up burning ketones instead of sugar/glucose for energy. Note that ketones are usually byproducts of gat breaking down and becoming the main source of fuel. You should understand that the body usually has some fat reserves. This is designed to help it as a secondary source of fuel in case glucose is not available. The keto diet uses similar mechanisms. By doing so, the body will be forced to use fat as its main source of energy.

What Are The Symptoms?

Switching from a high-carb to a low-carb diet can considerably change how your body behaves. The transition period can be extremely difficult for some people and that’s why they end up with the keto flu. Because we have different types of metabolism, the signs of keto flu may vary from person to person. In addition to that, the severity of the symptoms can range from mild to severe. Common symptoms of keto flu include:

  • Nausea and vomiting
  • Constipation and diarrhea
  • Dizziness
  • Keto flu headache
  • Difficulty in sleeping
  • Poor concentration
  • Weakness and muscle cramps
  • Sugar cravings
  • Muscle soreness
  • Stomach pain 

Why Do Some People Get The Keto Flu?

Some people get the keto flu because we respond to different diets uniquely. There are those who may experience weeks of signs of keto flu. On the other hand, there are those who may simply transition to a new diet without diverse effects.

Those who experience keto flu is because their bodies can’t adapt to extreme change easily. Normally, people lots of carbs in their daily meals. So, it becomes very difficult for their bodies to adjust at the start of the ketogenic diet.

Generally, those who experience the symptoms are just struggling to adapt to the high-fat low-carb diet. Their bodies can’t effectively deal with the switching of the fuel source and it might take days or weeks to fully adjust.

How Long Will It Last?

Signs of keto flu usually start on the first day or two, just after removing carbs in your meal. Normally, keto flu usually lasts for around 7 days for an average person. However, it might even take fewer days. But in extreme cases, the flu might last up to one month.

Note that genetics also play a crucial role in affecting the severity of the keto flu. There are some people who, therefore, don’t experience the keto flu. They are naturally metabolically flexible. This means that their bodies can transition from various metabolic states without posing various health symptoms.

How to Get Rid Of the Keto Flu

Do you want to know the keto flu cure? Well, there are only management options available. They are designed to help the body go back to its normal state gradually. To manage keto flu symptoms, here are the common keto flu remedies that people normally use:

  • Frequent Hydration

One of the hugest contributors to the keto flu factor is dehydration. To counter this effect, it’s important to hydrate frequently. This helps to supply the body cells with water. It should be noted that hydration helps to ease the symptoms of headaches and increase the energy levels in the body.

It can be challenging to drink an adequate amount of water daily. But it’s actually possible. To constantly remind yourself, you can set a reminder on your phone. Additionally, don’t forget to put your drinking glass or bottle within reach.

  • Start the Keto Diet Slowly

The reason why it becomes quite difficult to manage keto flu is that people make quick and harsh changes. The body needs to adjust gradually and you can help it by starting slowly. So, begin with a typical low-carb diet and then allow your body to adjust with time.

  • Use an Electrolyte Supplement

To experience quick keto flu relief, use an electrolyte supplement. A combination of supplements and constant hydration can lead to better results within a short period. Choose a supplement with high amounts of magnesium, salts, and potassium. This can help to reduce severe symptoms of nausea and cramps.

  • Eat More Fats

Intake of more fats is important for the keto diet. So, if you want to experience keto flu relief, then take fatter. This can help to enhance the speed of transitioning of fat burning in the body. If you can’t get a whole meal, then try snacking on some avocado or bacon.

The Bottom Line

Keto flu normally occurs once the body reaches ketosis. So, in order to adapt to the keto diet, the body ends up experiencing major side effects. Constipation, nausea, fatigue, and headaches are some of the common symptoms of keto flu. But you can manage them by hydrating frequently, getting enough rest, and replacing the lost electrolytes.

Sources

  • https://www.health.harvard.edu/blog/what-is-keto-flu-2018101815052
  • https://www.healthline.com/nutrition/keto-flu-symptoms#why-some-people-get-the-keto-flu
  • https://intermountainhealthcare.org/blogs/topics/live-well/2018/03/beware-the-keto-flu/
  • https://www.ncbi.nlm.nih.gov/books/NBK499830/

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