Low carb diet or a ketogenic diet is a super natural way to reduce body fat and maintain weight. This type of diet has very low amount of carbohydrates and moderate value of protein and high in fat. But keto diet has some side effects too. When you adopt low carb diet or ketogenic diet you drastically or suddenly reduce carbs from your diet you might feel keto flu. Keto flu is a collection of symptoms experienced by people who start keto diet. Keto flu also called carb flu. Although keto flu symptoms are a short time discomfort. It is not contagious and it is just feel like flu. Nevertheless it is a really tiring.
By adopting keto diet the ketones which are byproducts of fat breakdown and turn into energy and becomes the main fuel source. Fat also a fuel source when glucose is not available. The process in which the fat burn for energy is called the ketosis. Ketosis occur by fasting and can be by choosing a low carb diet. However, read on to find the keto flu symptoms and how to get cured from it in this article.
Keto flu Symptoms:
Switching to a ketogenic diet is a really big change. Due to this change some people experience many of keto flu symptoms. Here are most frequently occur manifestations of keto flu symptoms.
- Difficult sleeping
- Heart palpitations
- Muscle soreness
- Stomach pain
- Difficult focusing or brain fog
- Muscle cramps
- Poor concentration
- Sugar cravings
These keto flu symptoms often reported in those people who recently start the ketogenic symptoms. This is because the body needs to adjust what you are starting to put through in it. When ketosis absorb in the body these symptoms get away eventually.
Although keto flu symptoms last for a week but in some people it can be for longer period of time. But there are lot of ways to handle these typical keto flu symptoms.
How to cure keto flu symptoms
Fortunately there are a lot of ways to minimize the keto flu symptoms and your body becomes more capable to get through the transition period quietly.
A recent study on 14 people shows the people with more electrolytes have minimum keto flu symptoms. Electrolytes are mineral in your body that contain an electric charge. The main cause of keto flu is deduction of the electrolytes in our body. Water affected by the electrolytes in your body and it affects also the acidity of blood and other important function such as muscle function.
Although when you taking a low carb diet the drinking water is really very important. Sodium causes the body to retain and If you intake less sodium then definite less water retention. With the help of low carb diet insulin level also decreases and these factors leads the kidneys to release more water.
Make sure that there is must balance in the electrolytes. The imbalance in the electrolytes and dehydration cause the keto flu symptoms.
Here is a suggestion for you to handle the electrolytes imbalance
- Drink bone broth is an anti-aging elixir and a provider of electrolytes such as potassium and sodium.
- While you can choose another option if you are not like to drink bone broth then you take supplement with magnesium and increase the intake of keto foods high in potassium.
Get adequate sleep
Give himself a break if you are experiencing keto flu symptoms and get at least 8 hours sleep at a night. Although there is lot of changes in your body when you adopt keto flu diet in this situation the adequate sleep can be helpful to reduce the fatigue and stress.
In the ketu flu the chronic emotions and psychological stress make the life and ketu flu very worse as the cortisol and reverse t3 level increase. In this case getting more sleep improve the cortisol level and reduce the keto flu symptoms.
The electrolytes and enough sleep some time might not enough to manage the keto flu symptoms. You should stay hydrated too to avoid the keto flu symptoms. Staying hydrated not only helpful for the boosting energy but also relieve the headaches. In the keto flu the risk of dehydration is becomes higher as the water store is rapidly shed.
You can determine the amount the water that you need it by dividing your weight by two that will be your once. For example if your weight is 150 pounds, you should aim for 75 ounce of water a day.
Do light exercise
Your exercise experience might be suffer with the keto flu symptoms when you adapting low carb food. Although you not go to the gym until adjusting the keto flu but you should try to gentle walk and yoga.
Finally light exercise more than two times in a week really helpful to make your body more efficient at switching between carbs and fats for energy that reduce the keto flu symptoms very easily.
Take activated charcoal
Charcoal helpful for to detox the body of any toxins. Pesticides, BPA and toxic molds are the chemicals whose molecules have the positive charge. Activated charcoal is work to binds these chemicals.
As you adapt the low carb diet, you will shed the extra body fat. Charcoal helps to assists to swiftly usher these out the door and optimize your health by reduces the keto flu symptoms.