The keto diet is a popular way of eating that is used by people from all walks of life. It is used as a weight loss plan, and also as a way of reducing the symptoms of epilepsy. The diet involves cutting your carbohydrate intake as low as possible and getting the majority of your calories from fats, with some protein.
When individuals start following the keto diet, they often find that they begin to suffer some undesirable side-effects, known as the keto flu.
What is The Keto Influenza?
Keto influenza is a set of signs that people experience as their body adapts to burning glucose for energy and changes to burning fat instead. Symptoms of keto influenza can include cramps, lightheadedness, nausea, headaches, and irritation. While keto flu is a common concern for people who are starting the diet for the first time, the bright side is that it is generally momentary. However, as you stick to the diet plan, you will find that the symptoms fade.
Keto flu is caused by the problem your body has transitioned from burning glucose (stored as glycogen in your muscles, and also glucose coming from your diet plan). The keto flu can be worsened by dehydration or by an absence of electrolytes in your diet.
Reducing The Symptoms
You can decrease the possibility of extreme signs by beginning the keto diet in stages, first cutting to a low carb diet, and then slowly moving into ‘complete’ keto. Drinking great deals of water can assist in preventing the cramps, and making certain that your calorie consumption is not too low can also help.
If you are following keto with the intention to reduce weight, you do need to be in a daily calorie deficit. However, you must not make that deficit more than 500 calories compared to your day-to-day calorie requirements.
If you start feeling the signs of keto flu, then you can lower the symptoms with a gentle workout, drinking water, and getting some extra electrolytes. Magnesium, bone broth, and potassium are essential electrolytes and can be found in keto-friendly sources such as bone broth.
It’s Only Short-term
Most people will experience some symptoms of the keto influenza as their body adapts to burning fat. However, once they do enter into a consistent state of ketosis, the signs should pass and be replaced with a feeling of psychological clearness and energy.
The keto diet plan promotes a feeling of satiety. It enables individuals to slim down without feeling denied, even maintaining strength and efficiency in the majority of sports. However, those who practice sports based on explosive power may feel better with carbs in their diet.
If you find that you experience relentless “bouts” of keto flu, this could suggest that you are knocking yourself out of ketosis with something in your diet plan. The source of carbs can be surprising.
Consider using keto-strips to check yourself to ensure that you are staying in ketosis. You might discover that having ‘cheat days’ that take you out of ketosis is what is bringing back your keto influenza.