Keto Flu: Symptoms, cure and how to avoid it | LIMITED TIME OFFER !

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If you have already started using a keto diet, you may be worried about "keto flu," one of the most common side effects of the keto diet. Not to be! It's totally preventable and temporary if you experience it.

In this article, I will tell you all you need to know about keto flu and answer all your questions, including:

  • What is the keto flu?
  • Typical symptoms of keto-flu and signs of keto-flu
  • When the keto flu starts
  • How long does the keto flu last
  • What causes keto flu (5 good reasons!)
  • The most important part: 7 effective keto flu remedies and how to avoid them completely!

What is Keto Flu?

Keto flu refers to flu-like symptoms that may occur during the transition to the keto diet. As your body goes from glucose and carbohydrates to ketones and lipids, its main source of fuel, it may take some time to adjust to this metabolic shift.

Keto flu is do not actually the flu and is do not contagious, but it gets its name because some symptoms are similar to the flu.

Unfortunately, the medical community has not formalized exactly what is the keto flu (*); In fact, PubMed, the library of indexed medical research journals, does not have a single result referring to this phenomenon. But, you can still recognize all the most common symptoms and apply well-known keto flu remedies to fight or prevent it.

What does Keto Flu look like?

The name "keto flu" is a bit unfit. It's actually very different from what you've experienced with an influenza virus.

Although influenza keto causes headaches, dizziness, tiredness, cramps and muscle aches like a "real" flu, you should not have a fever, chills, vomiting or respiratory symptoms. . If you experience any of these symptoms, it is best to consult a doctor because the cause is probably not related to a ketogenic diet.

What the keto-flu feels and the specific signs of the keto-flu vary from one person to the other, but there are a few to watch for.

Signs of the keto flu

Your keto flu symptoms may vary, but here are some of the signs of keto flu (*):

  • Headache
  • Dizziness
  • Fatigue or fatigue
  • Agitation or irritability
  • Cerebral fog or poor concentration
  • Lack of motivation
  • Nausea
  • Insomnia
  • Altered coordination
  • Sensitivity to heat
  • Sugar cravings
  • Muscle cramps, spasms, weakness or pain
  • Stomach pain, bloating, constipation or diarrhea

Do not let this long list frighten you! Here's why it's not necessary to worry about these problems:

  1. You probably will not get all these symptoms of keto flu. Everyone reacts differently.
  2. You can avoid the keto flu! Read on to find out how.

What are the causes of Keto Flu?

In short, keto flu occurs because your body adapts to the new metabolic state of ketosis.

If you are interested in science, there are several primary causes of keto flu:

1. Electrolyte imbalance

Electrolyte imbalance is the main cause of keto flu.

Electrolytes are minerals that conduct electricity when they are dissolved in water and are necessary for the vital functions of the body. Adjust the amount of water in your body, the pH level, the transfer of nutrients into the cells, the removal of waste from the cells and the proper functioning of the nerves, muscles and brain (*).

When you limit carbohydrates, your body produces less insulin, which forces your kidneys to eliminate excess water and sodium (*). In order to maintain the balance between sodium and other electrolytes, your kidneys will also release additional amounts of potassium, calcium and magnesium.

Without enough sodium, potassium, calcium and magnesium in your body, you have signs of keto flu.

2. dehydration

When you eat carbohydrates, your body stores the surplus in the form of glycogen in the liver, where they are bound to the molecules of water. Eating less carbohydrates depletes this glycogen, which allows you to burn fat – but it also means that you store less water, which aids in dehydration. (*)

The aforementioned effect of reduced insulin further increases dehydration.

However, if you drink a ton of water without replenishing the electrolytes, you will further dilute the concentration of electrolytes in your body and may worsen your keto. That's why it's important to treat both together.

3. Setting the fuel source

When you eat carbohydrates, your main source of fuel is glucose. When you severely limit carbohydrates, your body uses ketones (from fat) instead of fuel. These are two completely different metabolic processes.

Your body can handle both carbohydrates and fats as fuel, but if you have been following a standard American diet for a long time (or any high carbohydrate diet), it is likely that your body is more accustomed to glycolysis (glucose breakdown). to release some energy). Thus, it may take a little practice to move to the new metabolic pathway, ketogenesis (break down fats into ketones and use them for energy).

During this adjustment period, you may need to actively seek a cure for keto flu, as explained below.

4. Sugar withdrawal

Many studies have shown that sugar is highly addictive (*, *). If you are in the habit of consuming a lot of sugar, opting for a keto diet can result in shock and withdrawal symptoms, such as cravings, anxiety, depression, irritability, insomnia, cognitive problems, and so on.

The effects of sugar weaning can exacerbate the symptoms of keto flu resulting from electrolyte imbalances, dehydration, etc.

5. Other gaps

In general, the transition to a ketogenic lifestyle is a good thing. Healthy fats, low carb vegetables, unprocessed meats, eggs, and other whole foods have a slight nutritional advance on processed and packaged foods that you may be replacing.

However, like any diet, you can get a bad idea. If you only eat meat, cheese, keto desserts and low-carb bread (no matter how good they are!), You may end up with vitamin and other trace mineral deficiencies.

The symptoms of keto and their meaning

If you are wondering "what are the symptoms of keto flu?", I have the full list above, but I will also detail the symptoms caused by the impairment of each of the major electrolytes commonly affected by the keto. influenza.

Many of them are similar (you need all of them and they work together!), But there are some differences. Nevertheless, these lists can help you identify any deficiencies you may have.

Keto Influenza Symptoms Caused by Sodium Deficiency

  • Headache
  • Dizziness
  • Fatigue or fatigue
  • Agitation or irritability
  • Cerebral fog or poor concentration
  • Lack of motivation
  • Nausea

Keto Flu Symptoms Caused by Magnesium Deficiency

  • Fatigue or fatigue
  • Agitation or irritability
  • Cerebral fog or poor concentration
  • Lack of motivation
  • Insomnia
  • Muscle cramps, weakness, spasms or pain
  • Stomach pain, bloating, constipation or diarrhea

Symptoms of keto flu caused by potassium deficiency

  • Dizziness or hypotension
  • Fatigue or fatigue
  • Nausea
  • Numbness or tingling
  • Heart palpitations
  • Depression
  • Muscle cramps, weakness, spasms or pain
  • Stomach pain, bloating or constipation

When does Keto Flu start?

Typically, the keto-flu strikes within 1-3 days of starting a ketogenic diet.

So, even if "when will the keto flu start?" Is one of the most common questions about this temporary side effect, the good news is that you'll know pretty quickly if you're going to have keto flu or not. .

How long does the Keto Flu last?

On average, keto flu lasts about a week. It usually peaks around 3-4 days in.

However, the duration of keto flu varies from one person to another and can range from a few days to a few weeks. It should not be longer than that.

The symptoms of keto flu will begin to dissipate once your body is able to burn fat, but you can do something to make it disappear faster.

Does everyone get the keto flu?

No! All people who start a keto diet do not contract keto flu.

It depends in part on your metabolism (or your metabolic flexibility – your ability to switch between carbohydrates and lipids as fuel) and genetics, but you can control many factors.

In fact, you can avoid the keto flu. To do this, you must understand the causes of the keto flu (see the section on this above!), Then take steps to prevent it from the beginning (I will show you how to do it below!).

Do you have Keto Flu every time you start Keto?

Hopefully, if you start a keto lifestyle, it will be for the long term. That being said, we are all human beings and everything goes as planned. Also, people ask me if they will have the keto flu again if they restart after a period of non-ketosis.

It varies from person to person. Some people become very well adapted to fat and no longer contract the keto flu if they cheat and then take the keto. It depends on your metabolic flexibility, as mentioned above.

Often, people who restart their keto may have mild signs of keto flu, but they are not as severe as the first time. Or you may not feel it at all as your metabolic flexibility improves.

I highly recommend reading my tips below to find out how to completely avoid keto flu. Why go there when it is not necessary? You can avoid the keto flu the first time … and Everytime if you have an error.

Is Keto Flu dangerous?

Keto flu is unpleasant, but generally not dangerous. People with kidney problems or low blood pressure may be more affected because of diuretic effects of diet and (temporary) reduction of electrolytes.

Some people think that the keto-flu is a sign of ketoacidosis, a life-threatening disease in which an excessive accumulation of ketones accumulates in the blood. Fortunately, ketosis is do not causes ketoacidosis, and despite their similar names, they are completely different. The latter is caused by a prolonged lack of insulin, usually due to unmanaged diabetes.

Electrolytes are important for the proper functioning of our body, so the faster you can balance them, the better.

More low carb recipes to like

How to avoid keto flu

Knowing the signs of keto flu is great and all, but if you go through it, you really need to know how cure keto flu, right ?!

Fortunately, you do not have to suffer and get out of it. I will show you how to quickly get rid of keto flu – and how to prevent it in the future. You do not duty just follow it because you have decided to follow a keto lifestyle.

I have compiled all the best keto flu treatment methods, whether you already have one or just want to avoid the keto flu.

Here's how to prevent the keto flu from the beginning:

1. Reconstitute electrolytes (The best cure for keto flu!)

Getting enough electrolytes on a keto diet is the best thing to do to defeat the keto flu.

In general, here is how much you need daily:

  • Sodium – 4000-7000 mg per day (ie 2-3 teaspoons of salt per day!)
  • Magnesium – 300-600 mg daily
  • Potassium – 3000-4700 mg daily

If you're just starting to look for a cure for keto flu, start with electrolytes – and start by getting them food. See below for the foods to use to replenish these electrolytes, as well as supplement options in case you really need them.

2. Drink a lot of water

As mentioned above, a ketogenic diet causes a significant loss of water at first, which can dehydrate you. Ironically, dehydration can lead to bloating and water retention, as well as dizziness and fatigue (*).

TIP: Always keep a bottle of water near you to encourage you to drink frequently. I love this bottle that has time benchmarks, so I can stay on track for the day!

Aim for 16 cups of water a day, but listen to the signals from your body and do not overdo it. The goal is to retry your thirst.

Remember to replenish electrolytes when you drink water to avoid further dilution in your body.

3. Ease of gradually entering Keto

You do not have to start cold keto. The macro keto calculator will show you the optimal macros for a keto lifestyle, but starting slowly is a great way to avoid keto flu.

  • To gradually reduce the volume of keto, first cut the refined sugar for a few days or a week.
  • Then cut the starchy foods (wheat, rice, potatoes, etc.)
  • From there, you can switch to a low carbohydrate diet (see the comparison between a keto and low carbohydrate diet here), without restricting enough carbs to stay in ketosis all the time.
  • Once you feel comfortable eating a few carbohydrates, switch to a ketogenic diet.

If you already have symptoms, one of the keto flu remedies would be to eat foods that are moderately rich in carbohydrates and nutrients, such as vegetables or berries. Even if you exceed your carbohydrate limit, it's worth it if you stick to the lifestyle. You can reduce further when you feel better.

4. eat nutrient-rich foods

It's not because you limit carbs that everything is there. In addition to the overall goals, the keto lifestyle aims to eat whole and clean foods, so that we can also get a wide range of micronutrients.

It is absolutely essential to consume enough vegetables (low carbohydrate) – check the list of keto foods for ideas!

5. eat more fat and calories

If you do not eat enough, it can lead to symptoms similar to keto flu. Make sure you eat enough to not be hungry. Do not forget that fat is the main fuel source of a keto diet. You must add enough to satisfy yourself and help you adapt to fat burning.

Resist the temptation to turn your diet into a low carb diet and low fat, which will only put your body into starvation mode. You will be hungry, you will be miserable and you will meet the telltale signs of the keto flu.

As you increase the fat, observe the type of fat. You may need to monitor your medium chain triglycerides (MCTs), such as coconut oil:

  • If you have abdominal painYou may need to slowly sit in the MCT to avoid stomach problems. Balance them with long chain triglycerides, such as olive oil or oil. # 39; lawyer.
  • If you can manage MCT without problemtry to increase them because they will get you into ketosis faster. (The liver metabolizes them very effectively.)

6. Exercise (gently)

If you notice an initial decrease in physical performance when you start exercising, do not despair. This is temporary and usually resolves to the 4th week of a keto lifestyle. (*, *)

Even if you feel tired, do not skip the exercise! Try less intense activities, such as yoga or walking, as these often already use fats as the main source of energy.

In addition, exercise can help your body improve the ability to switch between the metabolic processes of fat burning and sugar, which means you avoid keto flu (*).

7. sleep more

Sleep is important no matter how you eat, but if you are already tired and have a keto flu, it becomes even more so. Lack of sleep can increase cortisol levels, which can boost some of the symptoms of keto flu that you try to avoid (*).

What to eat for the Keto Flu

I firmly believe that using food to cure keto flu as much as possible. Medications and supplements have their place, but always start with food to see if that is enough. In addition, you avoid any risk of overdose.

TIP: Do not bother with sports drinks to replenish your electrolytes. Although they do not contain sugar, they actually contain only very small amounts of electrolytes compared to the food sources below. They will not be enough to really make a difference.

Below are my favorite methods for treating keto flu with food.

High sodium foods for keto flu

Sodium is the most common electrolyte imbalance involved in keto flu and, thankfully, it is the easiest to incorporate into your food.

Daily sodium goal: 4,000 to 7,000 mg daily

Here are different ways to get more sodium in foods:

  • Salt – add it to everything! The target is 4,000 to 7,000 mg of sodium per day, approximately 2-3 teaspoons of sea salt or table salt daily. This varies slightly depending on the brand of salt you buy because the sodium content varies. If you can, get some pink salt from the Himalayas.

REMINDER: Let go of any persistent problem "Sodium is bad". Do not forget that your body hunts a lot when you eat keto and that depleted sodium is one of the reasons you feel bad!

  • Broth of bone – It's my favorite brand of bone broth – it tastes like home-cooked for hours and contains the same ingredients you used at home. One cup contains 240 mg of sodium. Use code HEALTHY for 10% off!
  • Cubes of boullion – Avoid those with added sugar or MSG. I love these cubes of vegetable boullion! Each cube contains 2100 mg of sodium.
  • Bacon – Of course, there is a lot of added salt! I like to cook bacon in the oven on weekends and use it in recipes throughout the week. I get my bacon here (use this link to get a FREE package!), So that it is uncured and sugar free. A slice of bacon contains 137 mg of sodium.
  • Salt nuts – Try mixed nuts or these packages of macadamia nuts with controlled serving. One serving will contain only 100 to 120 mg of sodium, so do not rely on it as the main source.
  • Pickles + pickle juice – Make sure there is no added sugar! I like this brand or this brand. An ounce of gherkins usually contains 125 mg of sodium.

Magnesium-rich foods for keto flu

In addition to the more general symptoms of keto flu, such as headaches and fatigue, magnesium is especially helpful in case of insomnia, constipation and cravings.

Daily magnesium target: 300 to 600 mg daily

Here are some good sources of magnesium food:

  • seaweed – That's the better magnesium source of food! One serving of an ounce of dried agar gel contains 216 mg of magnesium.
  • Seeds – Hemp, flax, pumpkin and chia seeds are excellent sources of magnesium. Hemp seeds are at the top (179 mg per ounce) – use them to make oatmeal. Pumpkin seeds are also excellent at 150 mg per ounce.
  • Nuts – Take out this almond flour (and browse my almond flour recipes)! Almonds and Brazil nuts have the highest content, about 80 mg of magnesium per ounce.
  • lawyers – One of the many reasons I love this superfood is that it contains magnesium! (See in my logo?) A lawyer contains 58 mg of magnesium.
  • The leafy greens – Each cup of raw spinach, kale or green cabbage contains about 25-30 mg of magnesium. It becomes much more concentrated if you cook them.

Potassium-rich foods for keto flu

Potassium has serious side effects in case of overdose. Therefore, a whole food based approach is preferable for this particular electrolyte (*).

Daily potassium goal: 3500 to 4700 mg daily

Here are some of the best keto-friendly sources of potassium:

  • Potassium chloride – This is a substitute for table salt (instead of sodium chloride), such as this one. Use it only if you already have enough sodium AND monitor your intake to make sure you do not exceed 4700 mg of potassium per day. Only 1/6 teaspoon has 530 mg of potassium, so it adds quickly!
  • lawyers – A lawyer contains 974 mg of potassium!
  • Bone broth – In particular, this chicken bone broth contains 530 mg of potassium per serving.
  • spinach – A cup of raw spinach contains 186 mg of potassium, which does not seem much, but you can easily take a few. And if the spinach is cooked, you will need a lot less for the same amount of potassium because it decreases so much.
  • broccoli – Broccoli contains 288 mg of potassium per cup! My easiest way to serve it is broccoli sautéed in garlic.
  • Mushrooms – A cup of raw mushrooms contains 223 mg of potassium, against only 1.6 g of net carbohydrates.
  • The leafy greens – The quantities vary, but many leafy vegetables are rich in potassium. For example, one cup of cooked Swiss char has 961 mg.
  • zucchini – One of my favorite low carb vegetables is also one of the best sources of potassium at 325 mg per cup. Try to make zucchini boats or zucchini noodles!
  • Beef or pork – 3 ounces of beef has 270 mg of potassium, while the same amount of pork has 360 mg.

Keto Flu Supplements

Try to get your electrolytes from food sources whenever possible. However, if you find that you can not get enough, you can add a supplement.

If possible, consult your doctor before starting any supplement treatment, especially if you have kidney failure.

Mixture of electrolytes for keto flu

If you want to know what to take for the keto flu to see improvements quickly (and the food does not cut all that), these are my favorite keto electrolyte supplements specially designed for a keto diet. They include a balance of sodium, potassium, magnesium, calcium and chloride, without being so high in any of them that you risk dangerous levels.

Magnesium supplements for keto flu

Often, sodium and potassium are fairly easy to find in foods, but magnesium is harder and you only need a magnesium supplement.

Unfortunately, most magnesium supplements are sold as magnesium oxide, which is a laxative and has poor bioavailability (read: we do not absorb much).

Choose one of these magnesium supplements instead:

  • Magnesium glycinate – This form of magnesium contains glycine which has a calming effect, a good bioavailability and no laxative property.
  • Magnesium citrate – Magnesium citrate can relieve constipation and acid indigestion, is inexpensive and has moderate bioavailability.
  • Magnesium L-threonate – In addition to its high bioavailability, it has been shown that it improves memory and cognitive functions (*). Premium!
  • Magnesium malate – This form of magnesium has the highest bioavailability (*).
Keto Flu: Symptoms, cure and how to avoid it | LIMITED TIME OFFER !
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