Keto flu can be described as a set of symptoms some people may experience when they embark on the keto diet.
The keto diet has gained worldwide popularity because of its way to reduce not only weight but is also helpful in controlling many health issues. We can also say that the keto diet is not only a diet it’s a lifestyle.
The keto diet is low in carbs, high in fats, and moderate in proteins. While the diet is safe for many people, it’s still associated with some unpleasant, short-term side effects popularly known as keto flu.
Why does the keto diet cause flu-like symptoms?
As well aware that the keto diet is a low-carb, high-fat, and moderate protein-oriented diet. Reducing carbs in the diet forces the body to gain energy by burning ketones instead of glucose. Ketones are the byproducts produced by the burning of fats in the body. The switch to burning fat induces ketosis in the body. In the keto diet, the carb intake is restricted to 35-50 grams per day. This drastic reduction can be unacceptable and the body may show withdrawal-like symptoms, commonly known as keto-flu.
Symptoms
Switching to a new style of eating i.e. a low-carb diet is a major change, and our bodies may need some time to get used to it. However, some people may find this transition difficult. Signs of keto flu may appear within a few days of switching over to the keto diet. The symptoms may vary from mild to severe and also from person to person. The most common symptoms are
Headache
Nausea
Vomiting
Muscular cramps
Diarrhea
Constipation
Brain fog
Irritability
Sleeping apnea
Food craving
Dizziness
Treatment
The keto diet may make you feel miserable. But there are many ways present by which you can reduce the symptoms like
Keep yourself hydrated. Drink enough water as it can help a lot to reduce the symptoms.
Avoid strenuous exercise while experiencing keto flu-like symptoms. Instead, try on simple exercises like yoga, walking, etc.
As the keto diet restricts many fruits and veggies which are a rich source of nutrients. Therefore, to replenish them try to add potassium-rich salts, and have keto-friendly vegetables, and avocados to balance the nutrient supplements.
Get adequate sleep, as lack of sleep can increase the level of the stress hormone cortisol in the body, which can negatively impact the body and the brain.
Take enough fat as it can make you feel full and stop your hunger cravings.
Bottom line
Keto flu symptoms are temporary and fade away as time progress. However, if you are facing the symptoms for a prolonged time period, it is better to consult your doctor.