If you start a ketogenic diet, you will probably experience what is often called the “keto flu.” It can be uncomfortable, but it doesn’t have to last long. This post will address why people experience keto flu, its symptoms, and how to avoid it.
Keto flu is a term used to describe the sudden onset of fatigue, headaches, nausea, and dizziness that some people experience when transitioning to a ketogenic diet.
It’s not clear what causes the keto flu, but one theory is that it may be due to an electrolyte imbalance.
Symptoms usually last a few days before you return to normal.
So don’t worry if you start to feel bad after a few days of starting the keto diet; you are probably just experiencing the keto flu!
What is keto flu
Keto flu is a term used primarily by keto dieters to describe the short-term symptoms that they exper.
These symptoms can be very flu-like and usually appear during the early stages of starting a low-carb or ketogenic diet.
A ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet that many people follow for weight loss or as therapy for various conditions.
Keto flu is an authentic thing and is something that many who start the keto diet experience.
What are the causes of keto flu?
Ketosis is a natural metabolic state that the body enters when there is not enough sugar (glucose) for energy.
The body then breaks down the fats into ketones as an alternative fuel source.
This means that the brain now uses fat instead of carbohydrates for energy, which can cause some side effects like nausea, headache, fatigue, and lightheadedness in the initial stages of the diet.
How long does the keto flu last?
Symptoms commonly appear during the early phases of starting a low-carb or ketogenic diet and usually last for about a week.
Although it may be the case of people who have difficulty adapting to this type of diet, the symptoms last for more days.
In any case, if the symptoms persist or worsen, it is best to consult your doctor.
What are the symptoms of keto flu?
Typical symptoms may include fatigue, mental confusion, nausea, dizziness, headaches, lightheadedness, and mild irritability.
The leading cause is carbohydrate withdrawal, as the body adapts to fat as its primary fuel source.
Keto flu symptoms are caused by the body going into what is known as “ketosis,” as it burns stored fats rather than carbohydrates from food.
Carbohydrates are often the body’s primary energy source, but the body learns to burn fat on a ketogenic diet.
Fortunately, there are ways to prevent this from happening, so read below for tips and tricks on how to avoid feeling bad.
How to avoid the Keto-Flu: Everything you need to know
There are some tips you can follow to avoid or lessen the symptoms of keto flu:
- Drink lots of water to avoid dehydration.
- Eat healthy fats, such as avocado and coconut oil.
- Stay away from processed foods, which are often high in carbohydrates.
- Get enough protein to keep you satiated, but not so much that it can be difficult on the digestive system.
- Get enough sleep, so your body has time to recover.
- Exercise regularly, even if you only walk around your house several times a day.
- Avoid sugar, alcohol, or carbohydrates that will increase your blood sugar levels.
- Take electrolytes to replace what you lose through sweat and other bodily fluids.
Keto flu is a side effect of the transition process that some people experience when switching to the keto diet.
It is important to understand what causes these unpleasant reactions to take steps to avoid them.
It can last between 3 and 5 days, but it is not something you should worry too much about if you follow these tips.
Take care of yourself during this time because later you will enjoy feeling better!