When it comes to fitness, health, and nutrition, the general notions of today’s generations are circled around following certain crash diets which can solve weight issues or may helo lower your blood sugar levels or help you detox yourself, and much more.
One such diet that has gained immense popularity in the same trail is the keto diet. A keto diet is a low-carb, moderate-protein, high-diet. This means that you will be restricting the foods that are rich in carbohydrates and eating more foods that have protein and fats.
Now, when it comes to food, different bodies work differently. Right from our height and weight to our lifestyles, we are so different from each other. Then how can our metabolic processes and diets be the same?
That’s where the unpleasant side of fitting in a particular diet like a keto diet steps in. While the Keto diet is generally considered very safe for people, there are some side effects associated which are collectively called ‘Keto Flu’.
What is a Keto Flu?
As the body transitions into a completely different eating pattern as compared to the one you were used to, people experience what we call a ‘Keto Flu’ (specifically for the keto diet).
Keto flu is basically a collection of uncomfortable symptoms you experience when you start following a keto diet, mainly due to limiting carbohydrates in your diet.
The Science Behind Keto Flu
When you drastically reduce your carbohydrate intake, your body is forced to burn ketones ( byproducts of fat breakdown) for energy instead of glucose. This process is called ketosis.
So, while on a keto diet, the fat reserves in your body do the major work as carbohydrates (glucose) are not available. That is why a keto diet is prominently considered a weight loss diet.
In order to remain in ketosis, carbohydrate intake must be limited to no more than 50 grams per day. This struggle of the body to remain in ketosis can lead to certain unpleasant and uncomfortable side effects.
Symptoms of Keto Flu
Keto Flu is generally a very initial process. The symptoms go away with time but can also turn from mild to severe if not properly taken care of. These are different for different people, both in terms of occurrence and intensity.
It is possible for some people to transition to a ketogenic diet without experiencing any side effects, while other people may experience one or more of the following symptoms-
- Nausea
- Vomiting
- Loss of concentration
- Fatigue and lethargy
- Frequent Headaches
- Irritability
- Weakness
- Muscle cramps
- Stomach pain
- Frequent hunger pangs or cravings
- Indigestion
For beginners to a keto diet, many of these symptoms are quite common and go away within a week. It is advised to consult your doctor if your symptoms persist even after two weeks.
How to get away with Keto Flu
Although a temporary phase, Keto Flu can physically and mentally exhaust you. So, prepare yourself right from the start. Here are some quick tips you can take into account to prevent or get rid of your keto flu within time-
Stay hydrated
It is important for you to keep track of your water intake. For women, it’s nearly 10-12 cups a day, and for men, it’s 12-15 cups a day. Staying hydrated will keep you active and prevent headaches.
Get Proper Sleep
When you are already irritated on a daily basis while on a ketogenic diet, the last thing you would want is to stay wide awake all night. Try having at least 7*8 hours of sleep every night. Cut out anything and everything that comes in your way of good sleep, prominently caffeine and electronic devices ( keep them aside 30 minutes before you go to sleep)
Limit Your Carbs Slowly
You can’t expect your body to change overnight and that is why it is important to not rush while you transition into a keto diet. Limit your cabr intake slowly. Do not cut down on all the carb sources all at once.
Eat Lots of Electrolyte-Rich Foods
It’s easy to develop an electrolyte imbalance with any type of diet. Supplementing your diet with magnesium, potassium, and sodium can help. You can have coconut water, ginger water, lemon water, citrus fruits, green leafy vegetables, etc. to replenish your electrolytes.
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Bottom Line
You need not panic if you experience yourself going off the tracks when you start a keto diet. Know that it’s normal because your body isn’t adapted to dietary changes all of a sudden.
But make sure you keep your diet balanced and hydrated. Do not wait to rush your doctor in case of prolonged symptoms.
