Everyone can benefit from the Keto Diet and living on food rich based on fat. Unfortunately, you need to go through a series of physical adjustments for you to reach this point.
Has this new diet been making you feel sick, almost flu-like?
You are not alone. A lot of people experience keto flu to the point that it already seems like a rite of passage.
What is Keto Flu, anyway?
To know why you get afflicted with such condition, you have to understand how your body works when your metabolic process goes all ketogenic.
Shifting to a low-carb diet can throw your whole system out of whack. That much is for certain. Any drastic change in your food intake will affect how your body works.
When you reduce the number of carbs that you eat, your body utilize ketones to provide you with more energy. Normally, it will burn off glucose. But since the source becomes limited or restricted, it settles for the next best thing – ketones.
Ketones are some of the byproducts produce after the body breaks down fat. When you are on a keto diet, ketones are your fuel since fat is the next energy source if the glucose source is insufficient.
Ketosis is the term used when the body uses fat as a source of energy. The number one reason why most people resort to keto diet to lose weight is because of its ability to burn fat. Ketosis also occurs when one person skips on eating or do fasting.
Keto flu symptoms are often experienced by the majority of people who goes on keto diet programs. As the name implies, you experience the same symptoms as a regular flu. This is the body’s response to change as it tries to adapt to the new diet.Carbohydrates taken are less than 50 grams in a day to successfully pull off a ketogenic diet. This big change can bring about different reactions to the body. Some people even claim that the symptoms are somehow similar to the ones related to substance withdrawal.
Yes, the transition can be quite difficult to certain types of people. The signs that you are suffering from a keto flu includes the following:
- Vomiting and Nausea
- Constipation and Diarrhea
- Headache and Dizziness
- Irritability and poor focus
- Muscle cramps and muscle soreness
- Poor concentration
- Stomach pain
- Hard time getting sleep
- Intensified food cravings
If you are wondering when does keto flu start, the symptoms usually arise during the initial period of the transition. This last for at least a week. Some people reported experiencing it for a much longer period.
A lot of keto diet shifters give up when the keto flu sets in, but you do not have to do so! There are many ways to make the struggle more bearable. If you just brave it a little longer, you will reap the benefits in no time!
Little things you can do to manage keto flu
Drink plenty of water.
This is an all-around health tip. Water can satiate your hunger and satisfy your cravings. When you change your diet, it is so difficult to feel full. With ketogenic diet, your lack of carbs will send you running to the kitchen almost every hour. Drinking water can help make you feel fulll. Aside from this obvious dieter’s trick to filling their stomach, staying hydrated will alleviate symptoms of tiredness and muscle cramps.
Also, if you are having gut issues, flushing it down with fluids is a good idea. You will also need to replenish your liquids, if you are down with a diarrhea.
Lessen exhausting activities.
Your goal may be to slim down, but you will not be doing yourself any favor if you try to go all out on the gym at the initial phase of your diet transition.
During the first week, not only are your muscles sore, you may also suffer from general weakness and fatigue. Rest and gather your energy. Once the flu is over, you can go back to your favorite exercises.
If you feel like you really need to do some sort of physical efforts, go for a light walk or do some yoga stretches in the morning.
Get sufficient sleep.
Crankiness is normal when dieting, but your irritability level will soar to great lengths when you remove carbs out of your diet. Not sleeping well will just make things worse.
When you have no adequate sleep, your cortisol level will rise, bringing down your mood and making the keto flu symptoms a lot worse.
To make falling asleep or staying asleep easy, you should try doing the following:
- Cut down on caffeine as it is a known stimulant.
- Avoid the use of gadgets two hours before bedtime. The blue light can mess up your sleep-wake cycle.
- Enjoy a warm bath before bedtime. Relaxing your mind and body will prepare you for a sound sleep.
- Wake up early. Yes, it can be pretty hard to push yourself to wake up really early the following day when you practically have zero sleep. However, if you tire yourself out, it might be easier to fall asleep the following night.
Eat the right amount of fats and carbs.
Food cravings are really intense during the keto flu phase. Your usual get happy foods, like doughnuts and ice cream, are not allowed on your diet.
If you eat enough amount of fat, studies show that your cravings will be reduced. The need for sweets and other foods rich in carbohydrates will be eliminated. You can conduct the change gradually, instead of all at once. While decreasing the number of carbs on your diet, increase your fat intake. Striking the balance will reduce your chances of experiencing Keto flu.
As you may notice, taking care of yourself when undergoing some changes in your metabolic process is effective in avoiding or lessening the symptoms of keto flu. Hopefully, you will not find it hard to follow the tips included on this list.