Keto diet has become quite popular for those who want to lose weight. This diet is high in fat, moderate in protein and very low in carbohydrates.
Initially, your body needs some time to adapt to the new diet with very low carbohydrate intake. These changes may lead to ‘keto flu,’ whose symptoms are just like flu. They start appearing within two to seven days after you start the keto diet.
Keep reading to find out everything you need to know about the keto flu!
When you reduce your carbohydrate consumption, your body is compelled to burn ketones for energy. Usually, fat is stored as a secondary fuel source when glucose is not available. Ketones are by-products of fat metabolism and turn out to be the primary fuel source in a keto diet. This shift to expending fat for energy is referred to as ketosis. The drastic carbohydrate reduction can be a shock to your body and may cause withdrawal-like symptoms.
The ‘keto flu’ symptoms can go from mild to severe varying from person to person. Here are the common symptoms that you may experience during keto flu.
- Foggy brain
- Difficulty sleeping
- Muscle cramps
- Poor concentration
- Sugar cravings
These symptoms usually last for about a week. However, some might experience them for a longer period. While this flu may give you a tough time, there are effective ways to ease them. It is possible to get through the keto flu and speed up your keto-adaptation.
Here’s the list of strategies which can reduce the symptoms of keto flu efficiently:
Generally, glycogen, stored form of carbohydrate, binds to water in the body. When carbohydrate stores are depleted, the glycogen storage exhausts and the water is excreted from your body.
This can lead to dehydration, fatigue and muscle cramps. Thus, it is quite important to stay hydrated when you start the keto diet. Additionally, infusing water with cucumber or lemon will give you an added boost.
Skip Vigorous Exercise
Though exercise gives an additional benefit to your weight loss journey. Thus, giving your body rest is important if you have keto flu. Strenuous activities like biking, running and weight lifting must be put on hold as your body adjusts to this diet.
Low-intensity activities like yoga and walking can help you improve your symptoms. Make sure during these activities you rehydrate and provide electrolytes like sodium, potassium and magnesium to your body. To make a simple electrolyte balancing water add 1/4 tsp salt and 1/2 tsp lemon juice in 1 glass water and have it 3-4 times a day.
Consume More Fat
When your body is adjusting, you tend to crave for high-carb foods like cookies, bread, pasta and bagels. Thus, eating enough fat sources, which is your primary fuel source, will help you curb your craving.
Healthy fats like olive oil, nuts, avocado and fatty fish will keep you satisfied for a longer time. If eliminating carbohydrates, entirely, is tricky for you, slowly cut off your carbohydrate consumption. This will make your transition easier and smoother.
The above three strategies will help you relieve the symptoms. The keto flu may seem like a speed bump in your weight loss journey but do not give up. You may feel tired for a few days, but at the end of a week, you will experience the high-energy, fat-burning effects of a keto diet.
Nucros provides well transitioning keto diet plans to help you accelerate your weight loss journey and we are here to assist you throughout each step. Contact us for more information.