The “keto flu” is a label given to a set of carbohydrate withdrawal warning signs that may occur in people who start a low-carb diet that is caused by altered hormonal states and electrolyte imbalances that may occur with it. In other words, it describes a cycle in the body adjusting to a started low-carb diet.
Keto is an acronym for ketogenic, a strict low carb diet program. The term should be “low carb flu” since the ketogenic diet plan is not the only low-carb plan.
No two individuals are alike, so the symptoms may range from nothing to mild to a full-blown flu-like condition, and can include:
• Mental fog
• In certain severe cases, blood pressure problems and arrhythmia
For how long Does Keto Flu Last?
The duration for keto flu varies for each individual. Although some people may have slight and even unnoticeable symptoms for a day or 2, other people may have an excessive symptom for 7 days or more, it actually depends upon how fast one’s body adjusts to a reducing of carbs.
As soon as keto flu is over you can expect a huge boost in levels of energy, and after that sugar habit is completely kicked, often people feel better than before.
Being patient as your body adapts is crucial, and know that it’ll pass, and if it doesn’t it’s best to seek the attention of a qualified physician. For many people any symptoms that occur end within 2 weeks’ time.
A Misinterpreted Condition
People who experience keto flu after going on a low-carb diet are sometimes pushed to believe they’re suffering as a result of the diet they’re on, and carbs are good for the health after all. However, this only shows how dependent this people have been on carbs, as their body is aiming to live with no carbs and sugared substances.
The truth is, carb intake, and most especially processed carbs which are from refined food, sugar, sugary foods and drinks is at epidemic levels, and carb addiction is prevalent in the united states and other nations around the world. It is no fault of your own, those carbs abound, congratulate yourself on making changes in a positive way with a low carb diet!
How To Decrease Keto Flu Effects
Keto flu is nerve wrecking, no doubt, it’s also a necessary evil, however, there are a few things that can be done to diminish symptoms|the reactions if they appear.
Re-supply electrolytes: Not enough electrolytes in your body is likely one of the major causes of keto flu. Electrolytes are minerals found in the body and they have an affect on its water content, acidity of the blood and overall performance of the muscles.
Additionally, low carb diets feature lower insulin levels that can signal the kidneys to discard excess water, making you drink more and this results in flushing out electrolytes, where sodium, potassium and magnesium deficiencies can occur. You will have to replenish them by using supplements and with food.
• Add in some salt: Normally, the average diet is overloaded with salt, but a ketogenic diet eliminates refined and processed food and focuses on eating whole real food. When you start keto you will naturally reduce salt intake, which reduces water retention. Since a low carb diet is naturally diuretic, there is no need to worry about water retention.
Generally, 5 grams of salt daily is ideal for keto flu and to replenish electrolytes. You can also get it from drinking 2 cups of broth or adding soy sauce or other sauces that have potassium to your meals.
Bone broth works well, it only requires the simmering of chicken, beef, lamb or any meat bones in water for about a day. Canned broth or stocks from the store works well too, just make sure to read the labels for added ingredients or preservatives that you do not need. Drippings from cooked meat have a high concentration of potassium, so use them to make sauces.
• 300 mg of magnesium can be taken in supplement form.
Keto flu is a process that most dieters undergo while starting their weight loss or weight gain journey. While it cannot be avoided for some people, you can reduce symptoms while your body adapts.
Please contact a doctor if the keto flu symptoms become too severe to handle alone.