And keto flu will no longer be an issue. If you are having a difficult time falling or staying asleep, try one of the following tips: Transitioning to a very low-carb diet can cause you to crave foods that are restricted on the ketogenic diet, such as cookies, bread, pasta and bagels. Ketosis is a natural metabolic state that occurs on a very low-carb diet. It’s an after-effect of a keto diet characterized by some symptoms. Be sure to increase your intake of fat at the start of your keto journey until your body adapts to using fat and ketones for most of its energy needs. People adapt to ketogenic diets differently. Lack of sleep causes levels of the stress hormone cortisol to rise in the body, which can negatively impact mood and make keto-flu symptoms worse (11, 12). 1. Since increased urination means loss of water, increasing your water intake will help to relieve some of your Keto Flu symptoms. You can learn more about our panel here. This can lead to dehydration and make the keto flu worse. This switch to burning fat for energy is called ketosis. In addition, make sure you’re drinking enough water. Stay Hydrated: When you switch to a ketogenic diet, your body starts to use the stored glycogen in your liver and muscles for energy which can cause them to hold onto water. in case of sodium it's 3,000-5,000 mg of additional sodium occurring naturally in food) during the induction phase (to … You can also follow our keto recipes, which have enough fat in relation to carbs and protein. The keto diet is said to be very low in carbohydrates and high in fat intake, protein is taken in moderation. By. A keto diet can cause you to rapidly shed water stores, increasing the risk of dehydration (5). Although drinking plenty of water is important, coffee and tea will contribute toward your fluid intake as well.11 Still, try to keep your caffeine intake modest (about 3 cups of coffee per day), as high amounts may potentially increase loss of water and sodium.12. Fatigue, muscle cramps and stomach discomfort are common in the first week of following a ketogenic diet, so it may be a good idea to give your body a rest. This is because glycogen, the stored form of carbohydrates, binds to water in the body. Remedies and Prevention for Keto Flu. Eat as much of the allowed foods as needed until you’re no longer hungry, and have keto snacks like hard-boiled eggs available in case hunger strikes between meals. The first step is by far the most important, and it’s often all that’s needed. Additionally, in a published study, when participants were advised to drink bouillon during the early stage of a keto diet, they experienced only minor side effects: Nutrition & Metabolism 2008: The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus [moderate evidence] ↩ This is based on consistent clinical experience of low-carb practitioners. Referred to as the keto flu, a few discomforts may arise as you being to experience sugar detox. While the diet is considered safe for most people, it’s associated with some unpleasant side effects. Getting enough water, sodium and other electrolytes like magnesium and potassium can also help with another issue people often experience in the early stages of a keto diet: constipation. For these individuals, symptoms may last several weeks. Sodium and potassium require a careful balance in the body to control fluid stability in cells. Some people may feel fine or slightly tired for a day or two after starting keto. Renal Physiology 2007: Reviews in Endocrine & Metabolic Disorders 2020: Diabetes Research and Clinical Practice 2018: The Journal of Clinical Investigation 1980. Replacing dietary electrolytes may help reduce keto-flu symptoms. This drastic reduction can come as a shock to the body and may cause withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance like caffeine (3). At the other extreme, there are those who develop symptoms that strongly impact their ability to function for several days.8. Symptoms typically last about a week, though some people may experience them for a longer period of time. Do you have the KETO FLU? Since loss of salt and water is responsible for most keto flu issues, increasing your intake of both can help reduce your symptoms significantly and often eliminate them altogether. Usually, carbs provide the body with energy in the form of glucose. Owing to its therapeutic effects in managing epilepsy, the keto diet has been suggested to alleviate or prevent other brain disorders like migraine…. You can learn more about our panel here. In short: When in doubt, add butter or other fat to your food. Potassium is an electrolyte with many essential jobs and is an important mineral for battling keto flu. The keto flu, also called the carb flu, is a term coined by followers to describe the symptoms they experience when beginning the diet. Symptoms of the Keto Flu, and How to Cure Them. Also, those with diabetes who are interested in following a ketogenic meal plan should consult their doctor to determine if this diet is safe and suitable for their specific needs. Keto Flu Cure – The Easy Way. 9 During the first few weeks of your keto lifestyle, whenever you develop a headache, lethargy, nausea, dizziness or other symptoms, drink a glass of water with half a teaspoon of salt stirred into it. Ketogenic diets have many powerful health benefits, but some people have trouble getting into ketosis. Fatigue and irritability are common complaints of people who are adapting to a ketogenic diet. On this diet, as long as carbs are restricted to 20 or fewer grams per day, you can eat as much of the allowed foods you need to feel full. Since loss of salt and water is responsible for most keto flu issues, increasing your intake of both can help reduce your symptoms significantly and often eliminate them altogether.9. It has been proved to be a natural way to lose weight as well as improve health. So, it’s the first week of your keto diet and you are annoyed, easily tired and having a hard time concentrating, then you can say you have Keto Flu. favorite_border | a year ago Stay Hydrated. The keto flu isn’t on par with these conditions. However, if you continue feeling poorly after following those recommendations, try eating more fat. When insulin levels decrease, the kidneys release excess sodium from the body (9). You can combat the keto flu by staying hydrated, replacing electrolytes, getting plenty of sleep, avoiding strenuous activities, eating enough fat and cutting out carbs slowly over time. Apple cider vinegar is a major component of this drink and has health benefits for 'curing' Keto Flu. Can the Keto Diet Help Prevent Migraine Attacks. 10 Signs and Symptoms That You're in Ketosis. Here are five. 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