The "keto flu" is a name given to a series of carbohydrate withdrawal warning signs that may occur in individuals beginning a low-carb diet triggered by altered hormonal states and electrolyte imbalances that may occur with it. In other words, it defines a process in the body that is adjusted to a low-carb diet that has begun.
Keto is an acronym for the ketogenic diet, a strict low carb diet. Since the ketogenic diet program is not the only low-carb program, the phrase should be "low carb flu."
Physical symptoms
No two people are alike, so the symptoms may range from nothing to mild to a flu-like full-blown infection, and may include:
• Lightheadedness
• Nausea
• Fatigue
• Mental fog
• Cramps
• Headaches
• Diarrhea
• Blood pressure problems and arrhythmias in certain severe cases
How long will Keto Flu last?
For each patient, the duration of keto flu varies. Although some people may have moderate, even unnoticeable symptoms for one day or two, other people may have severe symptoms for 7 days or more, it depends in the degree to which the body adapts to a reduction in carbs.
If keto flu has passed, you should expect a big rise in energy levels, and after the sugar habits are completely kicked, people still feel better than before.
It is crucial to be patient as your body adapts and to know that it will happen, and if it is not, seek a qualified physician care. The signs found in many cases will stop within 2 weeks.
A malfunctioning state
People who encounter keto flu after a low-carb diet often believe they are suffering from the diet, and carbs are after all good for the heart. However, it only shows how these people depend on carbs because their bodies aim to live without carbohydrates and other substances.
The truth is, the intake of carbs and, in particular, processed carbs made of refined food, sugar and drinks are epidemic and carb addictions prevalent in the United States and other countries around the world. It's no fault of your own, those carbs abound and be glad to make a big difference with a low-carb diet!
How to reduce the symptoms of this flu
Keto flu is nerve wrecking, it is certainly also a necessary evil, but certain things can be done to reduce the symptoms.
Returning electrolytes: Not enough electrolytes are possibly one of the key causes of keto flu in your body. Electrolytes are minerals found in the body which have an effect on their water content, blood acidity which overall muscle strength.
Furthermore, low carb diets have lower levels of insulin, which may mean that the kidneys reject excess water, so you drink more, which results in flushing out electrolytes that cause deficiencies of sodium, potassium and magnesium. You must replenish them with vitamins and food.
• Throw some salt: the regular diet is generally filled with salt, so a ketogenic diet eliminates refined and processed foods and is focused on all natural foods.
When starting, you can naturally reduce the consumption of salt, which increases water retention. Water retention is not to be concerned, as a low carb diet is naturally diuretic.
In general, 5 grams of salt daily is suitable for flu keto and electrolyte replenishment. It can also be obtained by drinking 2 cups of broth or by adding soy sauce or other potassium sauces to your milk.
It only needs the cooking of chicken, beef , lamb or any meat bone for about one day in water. Canned broth or stocks in the supermarket are working well, just make sure that the labels for ingredients or preservatives that you don't need are read. Cooked meat drippings have a high potassium concentration, so use to make sauces.
• Magnesium can taken-300 mg in supplement form.
Keto flu is a cycle most dietitians experience before beginning their path towards weight loss or weight gain. Although some people can't avoid it, symptoms can be minimized as the body adapts.
If the symptoms of keto flu become too serious to deal with alone, please contact a doctor.
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