Here are five. For these individuals, symptoms may last several weeks. Do you have the KETO FLU? When carbs are substantially reduced, the body burns ketones from fat instead of glucose. The gaining popularity of the Ketogenic diet seems to be endless. However, the keto flu doesn’t have to be unbearable for anyone if the proper steps are taken to remedy it. 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. There is currently a lack of research into what actually causes the keto flu and its effects on the body. This change is responsible for some of the rapid – and usually very welcome! Keeping yourself properly hydrated will increase your energy and help ease the headache. Replacing dietary electrolytes may help reduce keto-flu symptoms. Some people may experience keto-flu symptoms due to genetics, electrolyte loss, dehydration and carbohydrate withdrawal. Keto Flu – The Cause and The Cure. Learn more about electrolyte supplementation on a keto diet. … A ketogenic diet is good for much more than just losing weight. You can, however, slow down the transition to ketogenic eating by consuming a few more carbs, such as following a more moderate low-carb diet that provides 20 to 50 grams of carbs a day. The first step is by far the most important, and it’s often all that’s needed. The keto flu refers to a number of flu-like symptoms that can occur as your body shifts into ketosis. 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. Due to decades of misinformation about fat being unhealthy, fat phobia is common among people who are new to low-carb eating.13 But if you sharply cut back on carbs without upping your fat intake, your body will think it is starving. Remedies and Prevention for Keto Flu. HOW TO CURE KETO FLU. The keto diet is said to be very low in carbohydrates and high in fat intake, protein is taken in moderation. There are different types of Keto flu symptoms that your body will have to experience while you are suffering from Keto flu. You’re right to be looking into it and trying to learn as much as you can in order to remedy the symptoms, which can be, as the name implies, as rough as the flu itself. Nutrition Journal 2017: The effect of replacing saturated fat with mostly n-6 polyunsaturated fat on coronary heart disease: a meta-analyses of randomised controlled trials [strong evidence] ↩ This is based on clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel. When starting a low-carb diet, magnesium is not depleted as much as sodium. 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. The Atkins diet begins with induction, its strictest phase that allows for maximum fat burning and getting into ketosis quickly. 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. Magnesium supplementation (and potassium) can relieve the cramping. ↩ Reviews in Endocrine & Metabolic Disorders 2020: Efficacy and safety of very low calorie ketogenic diet (VLCKD) in patients with overweight and obesity: A systematic review and meta-analysis [strong evidence]. Even better, there’s a simple fix that often relieves most or all of these symptoms within 15 minutes. Keto flu symptoms, I’m feeling tired, my muscles are cramped plus headache, why can’t I sleep ahh. [weak evidence] ↩ These are based on clinical experience from low-carb providers as well as the following RCT: The American Journal of the Clinical Nutrition 2007: Low-carbohydrate nutrition and metabolism [overview article; ungraded] ↩ Diabetes and Metabolism Reviews 1989: Ketone body production and disposal: effects of fasting, diabetes, and exercise. Ketosis is a natural metabolic state that occurs on a very low-carb diet. Find out what is keto flu, the common symptoms & causes, plus, how to get rid if it as quick as possible. On the other hand, make sure to avoid getting overly full by eating slowly and paying attention to hunger and fullness signals. Although the issue remains somewhat controversial, several recent systematic reviews of randomized controlled trials have failed to show a connection between eating saturated fat and increased risk of heart disease or other health problems: Open Heart 2016: Evidence from randomised controlled trials does not support current dietary fat guidelines: a systematic review and meta-analysis [strong evidence]. Be sure to stay on top of your water intake. Renal Physiology 2007: Insulin’s impact on renal sodium transport and blood pressure in health, obesity, and diabetes [overview article; ungraded] ↩ This is based on clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel. For some people, this transition period can be especially difficult. Our website services, content, and products are for informational purposes only. It’s an after-effect of a keto diet characterized by some symptoms. The keto flu isn’t on par with these conditions. Staying hydrated can help with symptoms like fatigue and muscle cramping (7). Leaving it out essentially leaves you with plain lemon water. Water. A keto diet can cause you to rapidly shed water stores, increasing the risk of dehydration (5). The information we provide at DietDoctor.com is not intended to replace consultation with a qualified medical professional. Owing to its therapeutic effects in managing epilepsy, the keto diet has been suggested to alleviate or prevent other brain disorders like migraine…. It occurs during specific circumstances, including starvation and fasting (1). Since increased urination means loss of water, increasing your water intake will help to relieve some of your Keto Flu symptoms. In fact, it’s possible you will have more energy than before you started the diet.3. These are temporary, and treatments and remedies … The Keto Flu sucks. It is time to lose weight with the help of this effective diet rather than worry about keto flu. However, their effects on exercise performance are less clear. Or for a tasty alternative, drink consommé, bouillon, bone broth, chicken stock or beef stock — and stir in a spoonful of salted butter, if you like. Eat More Fats. All rights reserved. This guide is based on scientific evidence, following our policy for evidence-based guides. Low-carb and ketogenic diets have many health benefits. However, it takes your brain and other organs some time to adapt to using this new fuel. Plummet and water is necessary for optimal health and can also be reached by adopting a very diet... That, it ’ s an evidence-based look at how it works intended to replace consultation with a qualified professional. 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