Keto Flu Treatment

Keto Flu Treatment

Introduction: when people embark on a Ketogenic diet, some of them, if not all, experience keto flu signs
or flu-like symptoms while beginning the diet. These flu-like symptoms are generally known as Keto Flu. The abrupt reduction of carbohydrates in the diet triggers this condition.

What Is the Keto Flu?

Our body turns into a metabolic state called “ketosis” when carbohydrate is in short supply in our diet. In this state, our liver converts fat into fatty acids and ketone bodies (energy molecules) that supply adequate energy for the brain. Reducing carb intake drives our body to burn ketones for energy instead of glucose. This switching results in temporary imbalances in energy sources, insulin, and minerals in the body. This “withdrawal” from carbs manifests as flu-like symptoms.

Symptoms

The keto flu persists about one week, and symptoms usually begin within the first day or two of carbohydrate restriction. In some cases, the keto flu can last up to a month, but that is an exception. While many people make the transition to a ketogenic diet without any adverse consequences, others may experience one or more of the following indications:

• Nausea
• Vomiting
• Constipation
• Diarrhea
• Headache
• Irritability
• Weakness
• Muscle cramps
• Dizziness
• Poor concentration
• Stomach pain
• Muscle soreness
• Difficulty sleeping
• Sugar cravings

What are the keto flu signs and how to manage keto flu Symptoms?

Avoid Dehydration

When we consume carbohydrates, our body deposits the excess as glycogen in the liver, which binds to water in the body. Eating a low-carb diet causes glycogen levels to drop sharply and water is excreted from the body as a result. Rapidly shedding stored water increases the risk of dehydration.

Consume plenty of water to keep dehydration at bay and mitigate keto flu signs. Drink a glass of water with half a teaspoon of salt mixed into it. Take once or twice a day if needed.

Avoid Exhausting Exercise

Avoid strenuous exercise when you experience keto-flu symptoms. Walking, stretching, or doing gentle yoga or light activity is a good idea and may even help you feel better. 

Replace Electrolytes

Substituting dietary electrolytes may help lessen keto-flu symptoms. Including a multivitamin and a few vitamin supplements is a good idea. Due to an inadequate intake of magnesium in our diet and as most people are low in vitamin D, a good multivitamin and vitamin D supplements will usually provide our body with the vitamins and minerals we need. Apart from that, fish oil or krill oil capsules can be added to offset the omega-3 deficiency in our blood. Apart from that, salting food to enhance taste and including potassium-rich, keto-friendly meals like green leafy vegetables and avocados are a great way to assure you are keeping a healthy equilibrium of electrolytes.

Consume More Fat

Adequate intake of healthy fats and calories is vital to combat keto flu symptoms. Boosting fat consumption can further speed up the transition of burning fat rather than glucose for fuel.

Conclusion

The best way to fight the keto flu is staying hydrated, substituting electrolytes, taking plenty of rest, evading difficult exercises, consuming sufficient fat and cutting out carbs gradually over time.