People ask me, "What is Keto Flu?" Let's dive deeper. So, you've begun a keto diet, reduced your carb intake, and heard about the keto flu. You're wondering what it is and if you currently have it.
Keto flu symptoms are chiefly headaches, along with muscle cramps in your legs, feet, and hands. You may also feel fatigued, experience nausea and dizziness, or have difficulty concentrating. These symptoms usually appear within the first week of switching from a high-carbohydrate diet to a high-fat diet. Symptoms of the keto flu can be easily reduced. The good news is: keto flu doesn't hang around forever and it isn't life-threatening!
As your body transitions from a high-carb diet to a low-carb diet, your primary energy source was carbs. With a reduced carb intake, you'll see a rapid depletion of your fat stores. Omitting starchy vegetables, cakes, and bread, ensures a measurable weight loss that will make you smile!
While short-term keto flu and brain fog are common symptoms, you can speed the process of getting back to feeling like your normal self by heeding the following recommendations.
The cause of keto flu is dehydration and electrolyte imbalances caused by too much water loss when glucose levels drop. An easy remedy? It's a good idea to drink more water to lessen keto flu side effects!
If you find yourself with a possible electrolyte imbalance while encountering the symptoms of keto flu, supplementing with electrolytes may help reduce your symptoms. Sodium, potassium, and magnesium are all essential electrolytes that can be difficult to get while on a low-carbohydrate or ketogenic diet.
Consider adding a supplement to your routine to keep your electrolytes balanced. I've been using an Ionic Magnesium Chloride 'Magnesium Drops' by "Keto Chow" which I get from Amazon. Check them out here: Electrolyte Supplements from KETO Chow. The recommended dosage is a small capful and they recommend spreading out the dosage throughout the day. Why? Ever heard of "Milk of Magnesia"? It's famous for making you go poo. Magnesium is the operative word here. Drinking a few drops of Keto Chow in a six-ounce glass of water throughout the day lessens that "urge to go." And it means you'll drink more water! A lot of water, which is a good thing!
For lessening leg cramps, I love these Cramp Defense pills which I take as “insurance” against cramps. For fast, immediate relief of cramps, consider taking Highland's Leg Cramps PM. They are tiny tablets that dissolve under your tongue.
Bone broth is a great way to get your daily dose of essential minerals and amino acids. It's a new fuel source in and of itself! It’s also been shown that bone broth helps boost the immune system, promote gut health, and reduce inflammation.
On the keto diet, bone broth can be a tasty source of healthy fats when used as part of a meal or in place of other snacks. For example, instead of having a snack like almonds or peanuts, you can have a mug of hot bone broth with some fresh herbs to provide an enjoyable and satisfying "treat" while still staying on plan. Just make sure to check the package label for added sugars or starches before buying bone broth.
MCT Oil = Medium-Chain Triglyceride
I love making dark chocolates. I use Lily's brand 55% cocoa stevia-sweetened baking chips. Here's a recipe for how to make your own keto chocolates. The good news is: they're delicious and very easy to make. I add MCT oil after I've warmed/softened the chips in the microwave. This makes for a very silky-smooth chocolate mix, which I spoon into the silicone chocolate molds and freeze. An hour later, turn them out of the molds and put them in an airtight container. I keep the keto chocolates in the freezer so they remain firm.
A great way to reduce mood swings and cravings on a keto diet is by supplementing with healthy fats, such as coconut oil (as mentioned above) and avocado oil. These are both easily digestible sources of fat that can help boost energy levels and keep your brain functioning at its best.
Including MCTs (medium-chain triglycerides) in your diet may help keep those pesky carb cravings at bay. As mentioned, I add coconut oil (MCT oil) to my chocolate bar recipe.
Finally, taking time out to relax throughout the day can make all the difference when it comes to managing stress and regulating hormones related to cravings and mood swings. Taking part in regular light exercise, yoga, meditation, or any other form of relaxation can help keep your mood swings at bay during periods of anxiety or low energy. In addition, ensure that you’re getting plenty of sleep each night to keep your hormones balanced and your metabolism humming along.
When it comes to the effects of a keto diet on thyroid hormones, research indicates that it has a positive effect. One study found that participants who followed a low-calorie ketogenic diet had improved levels of both T3 and T4 hormones (thyroid stimulating hormone and thyroxine, respectively). In addition, their total cholesterol levels decreased and they reported feeling less tired.
While on the keto diet, you'll also notice increased energy levels. This is due to the body's adaptation to burning fat for energy instead of carbohydrates. Because carbohydrates provide temporary bursts of energy that quickly run out, forcing us back into seeking more carbs, our bodies adjust and become more efficient at using fat as an energy source.
The result? Increased energy levels throughout the day! So, if you're looking for a boost in physical and mental performance or just simply want to avoid having low-energy afternoons at work, a ketogenic diet might just be what you need.
Exercise is an important part of life; it's important to keep the body moving. However, it's not necessary, or even recommended, to do strenuous exercise like weightlifting while on a low-carb diet. Why is that?
In order to induce the state of ketosis so the body can excrete ketone bodies, eating a reduced carbohydrate diet puts stress on our body. Adding hard exercise increases that stress level. Low-intensity exercise is a good choice for those who cannot stand the thought of not exercising at all while on the keto diet. By all means, when you're at your goal weight, return to your preferred exercise routine. Until then, to enjoy a steady weight loss, stay away from strenuous exercise.
In order to lose weight and burn off the excess fat, the body actually burns carbohydrates first. It is the body's attempt to rid our system of excess sugar in the bloodstream. It takes it upon itself to do that by burning off carbohydrates first. When we reduce our carbohydrate intake on a ketogenic diet, the body quickly "gets rid" of the few carbohydrates we have ingested, leaving the body with no other option but to burn off the stored fat we have around our waistlines, thighs, and buttocks (need I go on explaining where it's stored? Didn't think so!).
When it comes to stabilizing insulin levels, the keto diet can also be beneficial. Reducing carbohydrates and increasing dietary fats helps reduce blood sugar spikes, which can help keep your insulin levels in check. Eating foods that are high in fiber and protein, such as fatty fish, nuts, and seeds, can also help maintain stable glucose levels throughout the day. Incorporating some low-carbohydrate vegetables, such as leafy greens, is always a good idea when trying to stabilize insulin levels.
If you are having trouble managing your insulin levels, speak to your doctor about adding a supplement or medication that can aid healthy blood sugar levels. By following the ketogenic lifestyle consistently and with dedication, you will be able to maintain healthy insulin levels.
~ ~ ~
So there you have it. The answer to the question, "What is Keto Flu" is this: keto flu is nothing to worry about, and when you use our keto flu remedies when symptoms appear, you'll be feeling like your old self in no time flat.
Drink more water or bone broth, add MCT oil to your diet, and keep exercise to a minimum. Remember to take magnesium supplements to ease cramps and kiss that keto flu goodbye!
Feel free to share this "What is Keto Flu" page with your friends.
Before I go, I need to give a shout out to the person who got the Keto ball rolling for me: Gary Zeidman, author of Deconstructing Diabetes. It's a "must read" IMHO. The book's link takes you to Amazon. As an Amazon affiliate, should you purchase the book, I may earn a commission. The price you pay doesn't increase!
Also nip on over to learn about Suzanne Ryan. She's the gal who's got some pretty nifty Keto Books on her site:
Susan Gast created Finally-Keto.com on June 10th, 2020. Read Susan's story of what sparked her interest in all things related to the Keto Diet.
Susan is featured on Mother Earth News blog, and on Solo Build It (SBI) who host this site along with her sister site, Easy Food Dehydrating. Read her first SBI interview, and her second SBI interview. Susan also runs an additional SBI website: SusanGast.com - Non-Fiction Author - and showcases many of the books she's created and marketed over the years.
Since 1980, Susan's involvement in publishing - in one form or another - led her to create a "review site" of products related to the publishing industry. Visit ePubTechReviews today.
Do you want to send Susan a quick message? Visit her contact page here. She'd love to hear from you!
Mar 31, 23 07:02 AM
Mar 24, 23 06:51 AM
Mar 20, 23 09:12 AM