The Keto Flu Is Not What You Think…
When you hear someone say they have “the keto flu” is not what you think! They're not sitting around blowing their nose and running a temperature.
The term “keto flu” is used when someone starts (or is on) the keto diet and are going through carbohydrate withdrawal symptoms.
This happens to people who start a low carb diet and then it have “side effects” because it has altered their hormonal state and their electrolyte imbalance. In other words, it describes a cycle in the body adapting to a newly started low carb diet.
What Is The Keto Diet?
Keto stands for ketogenic, which is a very strict low carb eating plan. The term should really be “low carb flu” since the ketogenic diet is not the only low carb plan.
What Are The Symptoms Of The Keto Flu?
And no two individuals are alike. So the symptoms can range from nothing to mild to a full blown flu like condition which include but are not limited to:
- Lightheadedness
- Mental Fog
- Headaches
- Diarrhea
- Fatigue
- Nausea
- Cramps
And in some extreme cases, high blood pressure and arrhythmia!
How Long Does The Keto Flu Last?
The duration of how long the keto flu lasts can vary for each woman. While some may have slight and even unnoticeable symptoms for a day or two, others might have an over the top symptom for a week or more, it really depends on how quickly your body adapts to a reduction in carbs.
Once keto flu is over you can expect a huge surge in energy levels, and once that sugar habit is fully kicked, often people feel better than ever.
Being patient with yourself as your body adapts is key, and just keep reminding yourself that the symptoms you're feeling will indeed pass!
For most people any symptoms that occur end within two weeks’ time.
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Keto Flu Is A Misunderstood Condition
People who experience keto flu after going on a low carb diet are sometimes forced to believe that they are suffering due to the diet they are on and carbs are good for the health after all.
However, this only shows how dependent they have been on carbs, as their body is trying to survive without carbs and sugary substances.
In truth, carb intake, and especially refined carbs that come from processed food, sugar, sugary foods and drinks is at epidemic levels, and carb addiction is rampant in the United States and other parts of the world.
It’s not your fault, those carbs are everywhere, congratulate yourself on making changes for the better with a low carb diet!
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How To Reduce Keto Flu Effects
Keto flu can be nerve wrecking, no doubt, it is also sometimes a necessary evil, however, there are some things that you can do to reduce the symptoms if they appear.
Replenish Your Electrolytes
Lack of electrolytes in the body is one of the major causes of keto flu. Electrolytes are minerals found in the body that affect the water content and acidity of the blood and functionality of the muscles.
Additionally, low carb diets feature lower insulin levels that can signal the kidneys to discard excess water. Which makes you drink more and this results in flushing out electrolytes, where sodium, potassium and magnesium deficiencies can occur. You will have to replenish them by using supplements and with food.
Take In More Salt
Normally, the average diet is overloaded with salt, but a ketogenic diet eliminates refined and processed food and focuses on eating whole real food so when you start keto you will naturally reduce salt intake, which reduces water retention. Since a low carb diet is naturally diuretic, there is no need to worry about water retention.
Generally, 5 grams of sea salt or himalayan salt daily is ideal for keto flu and to replenish electrolytes, you can also get it from drinking 2 cups of broth or adding soy sauce and other sauces that have potassium to your meals.
Bone broth works well, and you can buy it online or just make your own. It only requires the simmering of chicken, beef, lamb or any meat bones in water for about a day.
It's important when buying broth to make sure your read the labels for preservatives that you do not need. Drippings from cooked meat have a high concentration of potassium, so use them to make sauces.
Another alternative is that you can also take 300 mg of magnesium.
Keto flu is a process that most dieters undergo while starting their weight loss or weight gain journey. While it cannot be avoided for some, you can reduce symptoms while your body adapts. Please contact a doctor if the symptoms become too severe to handle alone.
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Hi! I'm Pam Peebles and I started KetoCoach because I wanted to show other women all the benefits there was to living a keto lifestyle! Having used the keto diet to correct some of my own health issues, I knew that more women needed to know about it! Now my mission is to show as many women as possible how they can take control of their health, weight and life by following a simple system and to continue to grow our ever expanding KetoCoach Community!
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