However, the actual specifics can vary from person to person. At the beginning of any diet that is lower in carbs, your body will rid itself of excess water and you will likely become dehydrated. Lactose intolerance is a common cause of stomach problems (from bloating and gas to diarrhea and constipation). 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. A keto flu usually lasts a few days to a week. 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 type 1 diabetes or anyone on medication for diabetes. And just keep the slow cooker going so you can have continuous access to bone broth. So make sure to start with a small amount at first (a few grams of ketone salts per day OR 1/2 teaspoon of MCT oil). October 3, 2020. Nausea and fatigue are caused by dehydration. 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. 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. Thank you. 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. And indeed, there are studies showing that sugars (which are a form of carbohydrates) can cause drug-like addictions. You can find her on Facebook or LinkedIn. 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. When you cut sugar out of your diet, your brain experiences withdrawal and this can create pain and headaches. A ketogenic diet recommends 30 grams of carbs a day. KETO FLU SYMPTOMS. . Magnesium, potassium, and sodium are electrolytes that your body needs. Following the 6 methods I listed above for curing Keto flu will also get rid of your headach quickly. A ketogenic diet is an effective diet because it restricts the consumption of carbohydrates. But when you cut out carbs and switch over to a high-fat diet like keto, your body no longer has access to carbs. Below are 6 methods for making you feel better quickly and effectively. You’ll want to help things along by boosting the bulk of your stool. 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. And then gradually increase your intake as your stomach adjusts to it. Cutting out carbs and replacing them with satiating fats will almost always decrease the amount of food you are eating. Choose healthy sources of carbs like sweet potatoes rather than processed sugars or wheat. The common symptoms of ketosis flu are: Headaches; Sugar cravings; Dizziness; Nausea; Difficulty in falling asleep; Irritability of mind; A cough; Do not worry about the symptoms it will last only for a few days to weeks. Within a week or so, if you are persistent, the symptoms of keto flu will pass. But as these things stabilize, likely so will your sleeping habits. Just pick it back up again the next day. 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. So transitioning into ketosis might encourage diuresis - a process where you may lose sodium and water (4). (Being metabolically flexible means that your body can switch between using carbs and ketones for energy more easily.). 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. So what are these carb withdrawal symptoms that you have to deal with? The longer your stool is allowed to remain in your system, the more it dries out and the more constipated you can become. 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. It might not be Keto! Any diet, health, or nutritional program you undertake should be discussed with your doctor or other licensed medical professional. The symptoms of the keto flu can vary, but there are several common ones. Check your Keto supplements. Symptoms include headaches, fatigue, mild concentration problems and cravings for sugar or carbohydrates. It’s harder and takes more time to use fat for energy. Their reactions and reflexes are also much slower than usual. To help boost your gut microbiome, make sure to supplement with a great comprehensive blend of Prebiotic Fibers (like CoBionic Foundation) and a good probiotic supplement. 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. 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. Neurotransmitters in the brain strongly associated with addictions, such as dopamine are also released when eating carbs (1,2). Thus, eliminating them all of a sudden may create some serious mood swings at first. However, if you’re unused to taking these Keto supplements, then they can cause you to have the runs pretty badly. We’ll address all of these and more in this article. As Registered Dietician Kristin Kirkpatrick, RD says: “At one point, during a heated discussion about dog food, [my husband] suggested, in a very loving and compassionate manner, that perhaps I eat a piece of bread. If you feel a renewed sense of energy, your body would have completely adapted to a keto diet. Bone broth is nature’s perfect Keto drink! In this post, we will talk about what the Keto Flu is, the symptoms, and how to feel better. Replenish Your Electrolytes– Focus on replacing the main ones, including sodium, magnesium, and potassium. 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. Another common symptom of the keto flu is a lack of concentration. And that’s the case regardless of the diet you’re on. There are some theories that thyroid hormones can also be temporarily altered with carbohydrate restriction. The most common keto flu symptoms are sugar cravings, dizziness, irritability, poor focus and concentration, stomach pains, nausea, cramping, confusion, muscle soreness, and difficulty falling asleep. 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. 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. 5 min, How to Calculate Net Carbs for Keto in 2 Simple Steps, September 19, 2020 • Conclusion. Luckily, this is a pretty easy problem to solve and I wish I had known about this 3 years ago! This article explains it as resulting from withdrawal from carbohydrates (think drug addiction here). Insulin is the hormone in charge of storing glucose. Remedies for the keto flu. 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. 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). However, if you do find yourself experiencing some of the side effects of Keto, then make sure to consult your medical professional. Could keto flu just be our response to withdrawing from carbohydrates? Cookie Notice | One of the most common causes of constipation is not eating enough fiber. Keto flu can be a common side-effect most people experience when starting a low-carb high fat diet. Check food sensitivities. Many people that push through this phase report feeling better than they ever have in ketosis. Why is is called the Keto flu, because it can feel like a flu – and it being flu season, you don’t want to take chances but do know that if you are experiencing these Keto flu symptoms in the first few weeks of dieting, there is a strong possibility that you just have the Keto flu and not the regular flu. Start slowly – drizzle some olive oil on your vegetables and eat fattier cuts of meat. Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). The Keto Flu symptoms are no fun and often leave people ready to quit before they start seeing results. Keto Flu Symptoms. Some people will find symptoms linger into the second week. suggested during a Q&A session on the Keto Summit that supplementing with carnitine can help you gain metabolic flexibility. Symptoms of the keto flu 4: Fatigue; Headache; Irritability; Difficulty focusing (“brain fog”) Lack of motivation; Dizziness; Sugar cravings; Nausea; Muscle cramps . This usually improves after a few weeks. You just started a Keto diet, and you’re suspicious that cutting out the carbs is the culprit for making you feeling this crappy. And when you go Keto, you’re cutting that carb intake down to under 25 grams per day. The keto flu occurs as your body transitions from burning sugar to burning fat for most of its energy needs. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. (PLUS 6 Ways To Cure It). Another cause of Keto diarrhea is sensitivity to certain foods like dairy and nuts. (Click here to listen our podcast episode on regaining energy!). 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. Make sure to eat enough food. If you’re unused to eating so much fat, then don’t eat too much all at once. While this is one theory that exists as a possible contributing factor to the keto flu, there really hasn’t been enough evidence to link low carbohydrate intake to subclinical hypothyroidism (3). 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. 2. hbspt.cta._relativeUrls=true;hbspt.cta.load(2498149, '69532c3c-7b3c-426e-aea4-057e36067d24', {}); What is the Keto Flu and How Long Does it Last? Check food allergens. 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. So making sure you have plenty of healthy gut bacteria is key. 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. 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. 4 min, How to Avoid Keto Flu: 8 Keto Flu Remedies You Should Know, September 26, 2020 • But studies have suggested that exercise can help you become more metabolically flexible. Check out our low carb and ketogenic recipes here for ideas on what to eat. Ketogenic Flu, also known as carbohydrate flu, refers to the range of symptoms that most people experience when they first begin the diet. Exercise may be the last thing on your mind right now as you woozily read this article. KETO Celery, almond butter, flaxseed, almond flour, and coconut flour are all high in fiber and keto friendly. Add in Prebiotic Fibers and Probiotics. If you’ve recently begun a Ketogenic diet, and you are suddenly itchy – there is no need to panic. Try eliminating certain foods from your diet and see if your rash improves. Your California Privacy Rights | And I’ll also suggest below a really easy way to incorporate many of these tips into one simple daily drink. Also known as the “carb flu,” the keto flu is a natural reaction (almost like a feeling of withdrawal) your body undergoes when switching from burning glucose (sugar) as energy to burning fat instead. Although "keto flu" symptoms are commonly experienced by people transitioning to a lower carbohydrate diet, if you ever feel unwell when following a ketogenic diet, you must pause it and see your care provider. Or download our comprehensive Keto diet food list by clicking here. Unfortunately, the medical community has not formalized exactly what is keto flu ( * ); in fact, PubMed, the library of indexed medical research journals, does not have a single result referring to this phenomenon. It’s filled with electrolytes, healthy fats, and of course water. When carbohydrates are not consumed, insulin does not rise as high after eating because there just isn’t as much glucose to store. Do the ‘keto-flu’ symptoms generally start 3-4 days after beginning the high-fat/low-carb diet, or 3-4 days after being firmly in ketosis? That then leaves you craving carbs and feeling weak. It might seem counterintuitive, but sometimes adding in more clean carbs can help. We recommend that you do your own independent research before purchasing anything. Lasting 3-5 weeks could present itself in ways other than a rash – so easy to and... Start 3-4 days after being firmly in ketosis and takes more time to adjust to running on fat of. 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