The keto flu generally refers to a number of flu-like symptoms which can occur as the body shifts into ketosis. This section specifically talks about the keto flu symptoms, diet and what is the best way to avoid this flu.
What Is Keto Flu?
Your body is going through a huge metabolic shift whenever you completely and suddenly remove most carbohydrates and also your body is changing from using glucose as fuel to breaking down fat for energy. This can again result in a number of symptoms.
Why The Ketogenic Flu Happens?
The keto diet flu occurs as your body adapts to use fat as fuel and there is a drop in insulin which causes your kidneys to work overtime. This short term diuretic effects generally can cause an electrolyte imbalance and dehydration. Many of the ketogenic diet flu symptoms are again just because of that.
So, the result of draining glycogen stores is considered to be low energy and brain fog. This applies as you switch from eating grains and starchy vegetables to low fiber and high-fat diet.
How Long Does Keto Flu Last?
The keto flu lasts for about one to two weeks. This is not dangerous but rather inconvenient and there are a lot of strategies which helps to avoid or quickly cure keto flu. It includes fasting, exercise and adjusting your macros.
Keto Flu Symptoms
You either may feel all of them or may feel one or two of these symptoms. Also, these particular symptoms may last for a few days or up to two weeks depending on the person.
- Brain fog
- Muscle soreness
8 Keto Flu Remedies
There are some of the best home remedies for keto flu which help in the proper cure of the symptoms.
1) Keep Moving
In this regard, the HIIT or high-intensity interval training is considered to be the best. But, in case you are not feeling great, then even light movement will contribute to giving you more energy. This will help to boost your mood and also help with the muscle soreness.
2) Try Intermittent Fasting
Your body will be helped to drain the glycogen stores if you choose to fast for 13 to 16 hours every day. It will also help in the faster production of the ketone. The more likely the keto flu will subside, the quicker you are in ketosis.
3) Take A Mineral Supplement
During the first week or so of the keto diet, your body will excrete minerals such as potassium, sodium, calcium, and manganese more quickly. At this phase, it is very important to replenish your minerals with the help of a high-quality bone broth supplement otherwise you can also try a sugar-free electrolyte supplement.
4) Stay Hydrated
During the first days and weeks of a keto diet, your body possibly may be more dehydrated. All that you need is to increase your intake of water for the purpose of preventing dehydration and the symptoms which come with it.
5) Increase Your Fiber Intake
You preferably need to increase your fiber intake as most of the people on the keto diet have a very low intake of fiber. But, there is the presence of plenty of low carb vegetables which contains fiber.
In case you are suffering from constipation or cramping then, you should try increasing your intake of low carb vegetables such as cauliflower, greens, avocado, and broccoli.
6) Eat More Fat
Probably, you are not eating enough fat. So, when in doubt, you should add more emulsified MCT oil, MCT oil, olive oil, grass-fed butter and avocados to your diet. More fat will generally fill you up and thereby encourage your body to kick into the ketosis faster.
7) Get Plenty Of Rest
During the first few weeks of the keto diet, your sleep may suffer and so, you should plan for some extra time to rest. If you can, nap or else plan on going to bed a couple of hours early so as to make up for the fitful sleep.
In case you are suffering from a few or all of these symptoms, then, remember, it is normal and do not give up.
8) Play With Your Intake Of Carbohydrate
When it comes to the macros ratios, then each and everyone has wildly different needs. You cannot pull yourself out of bed in case you are down to 15 to 20 grams of carbs.
In accordance with your health issues, sex, and activity levels, your needs will generally vary. Until you have a bit more energy, you should play with it. So, if you are thinking about how to avoid keto flu,then, these are considered to be the best tips.
Who Should Avoid Ketogenic Diet?
Although the ketogenic diet may be considered to be helpful for many people, it is not suitable for everyone and pregnant women should avoid this. Not only that, but this diet should also be avoided by teens, children and breastfeeding women unless it is being used therapeutically under medical supervision.
This diet again should be strictly avoided by those who possess certain health conditions such as pancreatic conditions, liver disease or kidney disease.
People suffering from diabetes and wish to follow a ketogenic meal plan should consult their doctor in order to determine whether this diet is considered to be suitable and safe for their specific needs.