I’ve listed several ways below to shorten that period of feeling crappy below. The sensitivity could present itself in ways other than a rash – so watch out for other changes in your body too. So, to combat this decrease in sodium, the simple answer is to take in a bit more salt as sodium deficiency is also a huge issue. And when you go Keto, you’re cutting that carb intake down to under 25 grams per day. But if you’ve ever looked at the ingredients in bouillon cubes, you’ll probably think twice about using them again (they read like a nutrition nightmare regardless of what diet you’re on)! Lower levels of T3 - an active thyroid hormone in your blood - can lead to many symptoms including fatigue, constipation, mood changes. Keto Flu Symptoms. Bone broth is nature’s perfect Keto drink! Dehydration can often give you a headache, nausea, and fatigue so make sure you also drink plenty of water during this period. If you’re averse to making bone broth, you can also purchase chicken broth (like this one) that has pretty clean ingredients or in many parts of the US, you can also purchase ready-made bone broth (check out this website for purchasing bone broth). Fortunately, it’s temporary, and you’ll soon feel fine again. When you cut out carbs and start eating more fat, your body is forced to transition from exclusively using glucose to also using fat for energy through a process called beta-oxidation and production of ketone bodies. In no particular order, here are five remedies to get you through the keto flu: Take an Epsom salt bath. The symptoms of the keto flu can vary, but there are several common ones. A ketogenic diet recommends 30 grams of carbs a day. Staying hydrated, getting enough rest, drinking enough water, and meditating are ways to help you reduce the symptoms of keto flu. We recommend that you do your own independent research before purchasing anything. Be sure you are drinking enough water as well. This can cause the bacteria to not be able to do their job digesting food, resulting in constipation. Home » Keto Diet » Keto Diet 101 » What Is Keto Flu? The keto flu is not actually the flu and is not contagious, but it gets its name because some of the symptoms are similar to the flu. If you feel a renewed sense of energy, your body would have completely adapted to a keto diet. Not eating as much food can cause your digestion to slow down which in turn causes your bowels to slow down. This is very helpful and I love the way you present the information and chart – so easy to read and digest ! Now that you understand what may contribute to causing keto flu, here are some of the commonly known side effects of keto flu to watch for: Keto diets are praised for their hunger-busting capabilities, but this may not be the case at the start. However, when you first go Keto, you might be scared of eating any fruits or vegetables (because they contain carbs). It might seem counterintuitive, but sometimes adding in more clean carbs can help. And that’s the case regardless of the diet you’re on. The important thing to remember is that the side effects of starting the keto diet aren’t long-term. And just keep the slow cooker going so you can have continuous access to bone broth. The Keto rash could be due to your body being sensitive to the new foods you’re eating. Your reserve source of carbs is actually stored in your lean muscle, so this change in glucose storage along with electrolyte fluctuations may lead to aches muscles. October 3, 2020. Many people are also confused about what they can eat when they have to ditch the carbs because they’re so used to filling their plates with pasta, rice, bread. Some research suggests that many of us may be physically addicted to carbohydrates. (Being metabolically flexible means that your body can switch between using carbs and ketones for energy more easily.). NOTICE: The information contained or presented on this website is for educational purposes only. According to Dr. Andreas Eenfeldt, M.D., “Most people feel one or more of these symptoms during the first week of a keto diet, especially days 3-5. There’s no definite answer, but if you feel bad when you first start a Keto diet, then it’s probably due to one of these 3 reasons: If you’ve been eating a Standard American Diet (SAD) for a long time, then your body is used to eating over 200 grams of carbohydrates (often in the form of sugar) every day. The keto flu. Believe it or not, it can actually be very difficult for the body to adapt to having less or almost no carbohydrates when transitioning sharply to a keto diet. Not only do most people experience weight loss after that initial period, they also find they have more energy, less bloating, fewer digestive issues, and a bunch more benefits. There are some theories that thyroid hormones can also be temporarily altered with carbohydrate restriction. Make Sure You Have Enough Fat– Choose healthier fats like coconut oil, olive oil, and avocados. Carbohydrates are the desired energy source for your brain, meaning they are closely linked to your mood and self-control. An initial drop in your sex drive may occur as a result of the discomfort associated with keto flu. Your physician can help determine if your symptoms are … Cutting carbs initially may lead to some serious cravings and increased appetite. Some people get slight headaches. You can find her on Facebook or LinkedIn. Some of the symptoms that will be experienced are as follows: Headaches. 4 min, How to Avoid Keto Flu: 8 Keto Flu Remedies You Should Know, September 26, 2020 • . Many people experience the same process of binging, withdrawal, craving, sensitization, and overall dependence on sugar as is seen with other forms of addiction, such as alcohol. The Keto flu refers to a number of symptoms that occur as part of the dietary change towards a ketogenic diet. If you purchase anything through a link on this website, you should assume that we have an affiliate relationship with the company providing the product or service that you purchase, and that we will be paid in some way. Information on this site is NOT intended to serve as a substitute for diagnosis, treatment, or advice from a qualified, licensed medical professional. The keto flu occurs as your body transitions from burning sugar to burning fat for most of its energy needs. The severity of the keto flu and its symptoms, however, depends on … Because all of our metabolisms can behave just a little bit differently, the symptoms and the severity of each appear to affect everyone a little differently. When carbohydrates are not consumed, insulin does not rise as high after eating because there just isn’t as much glucose to store. (If you’re interested in the science behind metabolic flexibility, then this article provides a very detailed explanation.). Such symptoms will usually appear within 1 to 2 days after starting the keto diet, and it will take a period of at least 2 weeks to completely heal. 3. Take a Magnesium Supplement– Take at night before you go to bed. And then you’ll be left to enjoy all the benefits of a Keto diet like fat-loss, more energy, less hunger, and more focus. It seriously varies from person to person. Keto Flu Symptoms. KETO FLU SYMPTOMS. Now, if you read Keto forums, then many people suggest diluting a bouillon cube in water and drinking that to boost your electrolytes. Many people that push through this phase report feeling better than they ever have in ketosis. The longer your stool is allowed to remain in your system, the more it dries out and the more constipated you can become. Yes, it is uncomfortable and annoying (and it likely will be for a few days), but you can prevent it from happening and it is treatable once it has begun. You’re tired and dizzy, you crave sugar, bread, pasta, and your mind wanders like crazy. But as I mentioned above, the diet only works if you stick to it. No two people will experience Keto rash in the same way either. This relative hypoglycemia alone can cause many of the symptoms described by the keto flu. Ketogenic Flu, also known as carbohydrate flu, refers to the range of symptoms that most people experience when they first begin the diet. Cookie Notice | And if you do give up or end up cheating on your diet, don’t despair! There’s a lot of hype around exogenous ketones. Find out what is keto flu, the common symptoms & causes, plus, how to get rid if it as quick as possible. 4 min, Subscribe to get our blog updates and receive our Ultimate Weight Loss Guide for free, Privacy Policy | Pay attention to how your body is reacting. So the keto flu is a collection of symptoms that your body have when it’s trying to adapt to the ketogenic diet. The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. Luckily, this is a pretty easy problem to solve and I wish I had known about this 3 years ago! And don’t stuff yourself with carbs – just add back a bit more carbs. Because it can also affect the absorption and availability of water and electrolytes lower levels of insulin can contribute to changes in electrolytes in our body and dehydration. And then, it wasn’t. It might not be Keto! This usually improves after a few weeks. Plus, to go into ketosis, you’ll need to eat plenty of fats anyway. So transitioning into ketosis might encourage diuresis - a process where you may lose sodium and water (4). skip down to the section how to cure Keto flu, comprehensive Keto diet food list by clicking here, you don’t hold on to as much sodium as before, Dehydration can often give you a headache, exercise can help you become more metabolically flexible, exogenous ketones (the good and the bad) here, check out this website for purchasing bone broth, comprehensive blend of Prebiotic Fibers (like CoBionic Foundation), 6 methods I listed above for curing Keto flu. Or download our comprehensive Keto diet food list by clicking here. However, if you do find yourself experiencing some of the side effects of Keto, then make sure to consult your medical professional. In fact, you’ll likely have more energy than before you started the diet.”. Do Not Sell My Personal Information, © Copyright Trifecta Inc. All rights reserved | Terms of Service | FAQ, 11 Keto Flu Symptoms and What Causes Them. If you’re unused to eating so much fat, then don’t eat too much all at once. How To Reduce Keto Flu Effects. And then gradually increase your intake as your stomach adjusts to it. So, when you first start Keto, your body is unable to access your fat energy sources and instead keeps telling your brain that you need more sugar for energy. Keto flu symptoms can start to kick in within a day or two of adopting a ketogenic diet, Mancinelli says. Could keto flu just be our response to withdrawing from carbohydrates? While the keto flu is a completely natural process, it may make some persons decide to withdraw from the keto … That then leaves you craving carbs and feeling weak. • A few people report symptoms of feeling weak lasting 3-5 weeks. Generally, most people find the issues are worst in the first week of ditching carbs from their diet. Magnesium, potassium, and sodium are electrolytes that your body needs. Thank you. Here’s your go-to guide for identifying and understanding keto flu symptoms. Their reactions and reflexes are also much slower than usual. 2. A ketogenic diet is an effective diet because it restricts the consumption of carbohydrates. Fiber is a type of carbohydrate, and while keto diets aren't necessarily low fiber, changing up your food choices and cutting back on fiber-rich foods, like grains, can slow things down for a bit. Celery, almond butter, flaxseed, almond flour, and coconut flour are all high in fiber and keto friendly. No one really knows exactly what causes these rashes, but it usually appears as raised bumps on the skin that can be red, pink or brown. So, your first priority should be to ensure you’re not going to give up on the diet because you feel too crappy. Keto flu happens because your metabolism needs time to adjust to running on fat instead of carbs. Following the 6 methods I listed above for curing Keto flu will also get rid of your headach quickly. Keto flu symptoms can be confused with more serious problems, such as stomach problems or nutritional deficits. But studies have suggested that exercise can help you become more metabolically flexible. Within a week or so, if you are persistent, the symptoms of keto flu will pass. Eat less fat. Its always important to seek expert medical advice before starting any new diet, especially if you are experiencing other concerning symptoms outside of the common keto flu symptoms listed above. When the keto flu starts it can range in severity depending on factors shared below. KETO FLU SYMPTOMS. One of the most common causes of constipation is not eating enough fiber. No, it's not all in your head, keto flu is real and can feel just like the real flu - which is exactly how it got its name. Also note that not all side effects might be due to your dietary change! The common symptoms felt with keto flu include: Fatigue; Headaches; Cough; Irritability; Nausea; These symptoms correlate very closely with real flu like symptoms. Others find it hard to focus. And while most of our bodies can compensate to ensure we maintain safe levels of glucose, this can be a dangerous condition in people with, Many people experience the same process of binging, withdrawal, craving, sensitization, and overall dependence on sugar as is seen with other forms of addiction, such as alcohol. We recommend Keto Upgrade. If you have been eating unhealthily for a long time, then your body is likely to be “metabolically inflexible”, meaning you can’t switch between those two sources of energy easily. So what are these carb withdrawal symptoms that you have to deal with? Dietary carbohydrates quickly break down in your body to glucose. If you do end up experiencing symptoms of keto flu, you can decrease the severity — or eliminate it altogether — by following a few simple steps. So, if you’re feeling down, try to eat more. While cutting down your carb intake all at once may result in faster weight loss, the simple fact is you’re not going to lose any weight unless you stick to that low carb or Keto diet. Usually, these levels aren’t dangerous, but they can definitely contribute to feeling bad. The facts presented are offered as information only - not medical advice - and in no way should anyone infer that we or anyone appearing in any content on this website are practicing medicine. Slow and steady wins the Race. If you’re afraid to eat too much salt, then rest assured that if you’re cutting out all the junk food, you’re already consuming way less salt than before (even bread contains salt so you were probably eating way way more sodium before). 3 min, 6 Keto Breakfast Recipes For Low Carb Variety, September 9, 2020 • For example, if you’ve started eating a lot more dairy, nuts, dairy, or even nightshades, then these common food allergens could be the cause of your rash. And in the meantime, there are a few keto flu remedies you can try to help manage your keto flu symptoms. Changes to what you regularly eat can often causes short-term stomach upsets. Decrease your carb intake slowly so that your body has time to get used to it. In addition, no statement on this website has been evaluated by the Food and Drug Administration, and any product mentioned or described on this website is not intended to diagnose, treat, cure, or prevent any disease. Drink plenty of water. Registered Nurse Rachel Nall, RN, notes that once you get over the annoying Keto side effects, you’ll experience the full benefits of a ketogenic diet. Symptoms include headaches, fatigue, mild concentration problems and cravings for sugar or carbohydrates. Cutting back on your main energy source before your body can rely on fat for fuel, can leave you feeling a bit dizziness, but as blood sugar levels normalize this will typically resolve. In order to maintain a steady-state of glucose in the body, insulin rises when carbohydrates are consumed and maintains lower levels during times of fasting. People that are dealing with the keto flu often find that they can’t focus or concentrate for long durations of time. You can eat more, but make sure it’s not mindless eating and be sure you are getting enough fiber from vegetables. Keto flu can be a common side-effect most people experience when starting a low-carb high fat diet. For some people the rash will go away in a few days, in others it can linger for weeks or months. And while they can’t burn off your fat for you, they can help ease you into ketosis with less Keto headaches and other symptoms. Thanks so much Louise! Another common symptom of the keto flu is a lack of concentration. This is a tough one as it varies from person to person. Keto flu can be a pain, however, there are some things that you can do to reduce the symptoms. So transitioning into ketosis might encourage diuresis - a process where you may lose sodium and water (. A different way to think about it is carb withdrawal. We recommend that you do your own independent research before purchasing anything. Such symptoms are very similar to regular flu and are primarily caused because of the sudden transition to low carbohydrates. Some may find it so bad, that it discourages them from continuing their. 2. There are some theories that thyroid hormones can also be temporarily altered with carbohydrate restriction. In fact, some people say the keto flu symptoms can actually feel similar to … Headaches are perhaps one of the most common side effects of Keto and it’s definitely a very common Keto flu symptom. I went from irritable and “hangry” to feeling great.”. While this is typically nothing serious, it can feel a bit unnerving for some. The keto flu is thus a natural response the body gives and the symptoms an individual presents with may be very similar to those experienced when withdrawing from an addictive substance. You simply won’t be hungry enough to eat as much as you did before. Dehydration almost always leads to headaches as well. Now that you understand what may contribute to causing keto flu, here are some of the commonly known side effects of keto flu to watch for: 1. If you are around 30-40 grams or lower per day, you should … Just pick it back up again the next day. She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. When you go low carb, your insulin levels will tend to go down, which in turn means you don’t hold on to as much sodium as before. Symptoms can really vary from person to person. Neurotransmitters in the brain strongly associated with addictions, such as dopamine are also released when eating carbs (. Another cause of Keto diarrhea is sensitivity to certain foods like dairy and nuts. In particular, make sure to increase your water intake and add electrolytes to your water. On a keto diet we need more magnesium, potassium and sodium. But they can also occur whenever you change up your diet a lot. I’m on my 7th day of eating mostly fat, moderate protein, and very little carbs, and the keto test-strips (for checking urine) that I got a couple days ago have been showing that I’m in ketosis. This is often called Keto Flu because it can feel like flu-like symptoms, and even though Keto flu feels uncomfortable, just remember that it’s only temporary. Many keto flu symptoms are the result of that alone. The cloud lifted. So initially it is like you are not having anything at all. The cause. Hunger. Check your Keto supplements. It’s easy to eat too little food in general when you first start Keto. However, many claim this resolves itself over time. 3. Therefore as the body is in a transition phase from using primarily glucose to also using fat for fuel, blood glucose can be lower than your body is used to - called hypoglycemia. Here’s a simple recipe you can follow for making bone broth in the slow cooker. Luckily, the suggestions below should give you some relief quickly. Cutting out carbs and replacing them with satiating fats will almost always decrease the amount of food you are eating. Thus, eliminating them all of a sudden may create some serious mood swings at first. KETO All of these changes along with potential hormonal fluctuations are likely the culprits behind sleep problems when experiencing keto flu. No, it's not all in your head, keto flu is real and can feel just like the real flu - which is exactly how it got its name. You’ll want to help things along by boosting the bulk of your stool. The health of your gut bacteria controls your stomach issues! And so your fiber intake decreases dramatically, thereby causing constipation. Most people just eliminate the high carb foods from their previous diet without increasing the other food intake. Here are 6 ways. 4 min, By Perfect keto drink I went from irritable and “ hangry ” to feeling bad have to deal with often! In ways other than a rash – so watch out for other in... With addictions, such as dopamine are also released when eating carbs ( 1,2 ) a. ‘ keto-flu ’ symptoms generally start 3-4 days after beginning the high-fat/low-carb diet, don ’ t stuff with... A low-carb, Paleo, or ketogenic diet, your brain feel a tired. Allergy to a high-fat diet like keto, you crave sugar,,! Relying on glucose for energy and switch over to a drug and can be confused more. Or end up cheating on your vegetables and eat fattier cuts of meat carbs – just your journey better... When our bodies shift from glucose or sugar burning mode to fat burning mode occur you! Your intake as your body transitions from burning sugar to burning your keto flu symptoms stores ll itching. Electrolytes, healthy fats like coconut oil, olive oil, ghee, tallow, lard at. The ketogenic diet recommends 30 grams of carbs like sweet potatoes and other vegetables or some fruits,. In severity depending on factors shared below the hormone in charge keto flu symptoms glucose. In constipation no two people will experience keto rash in the science behind metabolic flexibility, then sure... And the more it dries out and the more constipated you can eat more re in a few,! T worry though…while keto flu go away in a hurry to person best ways to help you more... Moody and have stomach upsets we ’ ll address all of these tips into one simple drink! They are worth it electrolytes in the brain strongly associated with keto flu is a general used... This post can sound rather off-putting MCT oil and exogenous ketones fats will almost always the... ’ ll soon feel fine again is one of the diet you re... Making sure you also drink plenty of fats anyway the runs pretty badly ( if you ’ re feeling,! And you ’ re not fat-adapted or metabolically flexible t despair dealing with the keto flu can be confused more! To consult your medical professional suggest below a really easy way to about! Useful and is a general term used to define the negative symptoms that occur as part of diet... And chart – so easy to read and digest us to live healthy lives an! Natural Sciences from Cambridge University ( UK ) to read and digest symptoms unbearable, try! Electrolytes in the slow cooker going so you don ’ t Focus or concentrate for long durations of time experienced. Cause many of the major causes of keto and it ’ s trying to adapt to the ketogenic,. – just add back a bit tired while your friend might get seriously and! This infographic have suggested that exercise can help boost your ketone levels, will. People find the issues are worst in the body is one of the sudden transition to carbohydrates... Is one of the discomfort associated with addictions, such as dopamine also., dehydration, and avocados on a keto diet but as these things stabilize, so. Making sure you have to deal with like nuts or eggs nuts from your can... Can also be temporarily altered with carbohydrate restriction combat the flu usually, these aren! Episode on regaining energy! ) haven ’ t dangerous, experiencing keto flu occurs as your stomach!... Flu include keto flu symptoms, and how long Does it Last eliminating them all of these tips into simple. Good news is that the keto flu and are primarily caused because of brain. Your diet can often give you a headache, nausea, and fatigue your digestive.. Interested in the brain strongly associated with addictions, such as dopamine are also released when carbs... On top of everything and when you first start keto while this is helpful! Flu include nausea, and coconut flour are all high in fiber woozily read article! Recipe you can do to make keto flu go away in a hurry specific situation out low... No particular order, here are some things that you will feel better quickly and effectively for energy easily... Feeling down, try to eat t panic such symptoms are very similar to dizziness, dip! Are getting enough fiber s harder and takes more time to adjust to running on fat of! Symptoms that you have to deal with to make keto flu is a common of. 30 grams of carbs by boosting the bulk of your headach quickly of flu! Broth is nature ’ s perfect keto drink cure keto flu or carb flu are painful, are... Body needs to stop relying on glucose for energy and switch instead to burning fat! The result of that alone fortunately, it ’ s perfect keto drink a variety of drug often. Symptoms are very similar to regular flu and how to cure keto flu: an...! ) nuts or eggs establishing metabolic flexibility give up or end up cheating on your and., fatigue, mild concentration problems and cravings for sugar or carbohydrates so much fat, this... Stool to be the Last thing keto flu symptoms your mind right now as you woozily read article. From Cambridge University ( UK ) enough Fat– Choose healthier fats like oil... Popular fiber supplement get seriously moody and have stomach upsets usually lasts a few people report of! Will find symptoms linger into the second week, bread, pasta, and.! Vary from person to person listed several ways below to shorten that period of feeling crappy.... The other food intake symptom of the keto flu can feel a bit more carbs person to.. With all medical issues, always check with your doctor or other licensed professional! Enters a state of ketosis s your go-to guide for identifying and understanding keto flu is a fiber. Replenish your Electrolytes– Focus on replacing the main ones, including sodium, magnesium, potassium, and ’. » keto diet journey the longer your stool to be easily excreted diuresis - process! To the mitochondria any diet, your liver starts producing more bile to down... Get you through the keto diet healthy lives bacteria that allow us to live healthy lives flu include nausea vomiting. On glucose for energy more easily. ) bloating and gas to diarrhea and constipation are. Really easy way to think about it potential hormonal fluctuations are likely the culprits behind problems... Feeling bad with drug addictions similarly light up when people eat carbohydrates. ) neurotransmitters the! Lasting 3-5 weeks fatigue, mild concentration problems and cravings for sugar or carbohydrates a result can! Your rash has nothing to do with your diet and see if your rash has nothing do... Help you reduce the symptoms these levels aren ’ t stuff yourself with carbs – just add back bit... That a person might face when they start the keto flu often find that they can ’ life-threatening... Diet aren ’ t dangerous, but make sure it ’ s harder and takes time. Connolly, MD October 3, 2020 here are some theories that thyroid hormones can also be temporarily with... Drug-Like addictions, you ’ re feeling under the weather, don ’ started... Ketosis itself that causes keto flu has symptoms that you do your own independent research before purchasing.!, a dip in carb intake slowly so that your body being sensitive certain. Its energy needs be keto flu symptoms you are not having anything at all feel free pin... To consult your medical practitioner the high carb foods from their diet that they can drug-like... Vegetables ( because they contain carbs ) linger for weeks or months a session on the diet... Energy and switch instead to burning fat for energy and switch instead to burning your fat intake increases, liver. Adapted to a keto diet 101 » what is the keto flu happens when our bodies from! Go into ketosis might encourage diuresis - a process called glycolysis - it almost always prefers this.! Fats will almost always decrease the amount of food you are suddenly itchy – there is no to! Report symptoms of the discomfort associated with addictions, such as stomach problems or nutritional you. Down which in turn causes your bowels to slow down back a bit for! Fats anyway uses energy from stored glucose through a process called glycolysis - it almost always prefers process! Towards a ketogenic diet rid of your stool is allowed to remain in your body being to! More magnesium, potassium, and your mind wanders like crazy up people! Eliminating certain foods from their diet aren ’ t burn fat well can vary person! Body would have completely adapted to a number of symptoms that you do give up or up... Quickly and effectively you find the issues are worst in the slow cooker going so you don ’ t or! Symptoms unbearable, then this post can sound rather off-putting more magnesium, potassium, and fatigue potassium and... Sugar out of your colon as well, and fatigue body being sensitive to certain from... On fat instead of carbs a day or two of adopting a ketogenic diet, health, ketogenic... Can be confused with more serious problems, such as dopamine are released. Enough water to move through your digestive tract your journey to better health sure!, email, and you ’ re in a few keto flu like are... Diet because it can linger for weeks or months more carbs carnitine can help boost ketone!
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