KIAH CONNOLLY, MD If you want to give them a try, then check out our post about exogenous ketones (the good and the bad) here. Super dizziness. Conclusion. 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. When the keto flu starts it can range in severity depending on factors shared below. Ketogenic Flu, also known as carbohydrate flu, refers to the range of symptoms that most people experience when they first begin the diet. • Try eliminating certain foods from your diet and see if your rash improves. The main theories behind what causes the keto flu include: In reality, each individual may have symptoms due to one or a combination of these factors. 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 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. 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. 2. Plus, to go into ketosis, you’ll need to eat plenty of fats anyway. 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. If you’re just starting the keto diet, a food journal specifically for keto like this one can help you to stay on track. Why does this happen for some people? So making sure you have plenty of healthy gut bacteria is key. (If you’re interested in the science behind metabolic flexibility, then this article provides a very detailed explanation.). Your body regularly uses energy from stored glucose through a process called glycolysis - it almost always prefers this process. Seek the advice of a medical professional for proper application of ANY material on this site to your specific situation. It might seem counterintuitive, but sometimes adding in more clean carbs can help. KETO FLU SYMPTOMS. It might not be Keto! 3. Just pick it back up again the next day. Check out our low carb and ketogenic recipes here for ideas on what to eat. Common Symptoms When You First Start Keto: Fatigue; Sugar cravings; Dizziness; Difficulty focusing (or Brain Fog) Nausea . People that are dealing with the keto flu often find that they can’t focus or concentrate for long durations of time. If you are around 30-40 grams or lower per day, you should … Luckily, the suggestions below should give you some relief quickly. (Being metabolically flexible means that your body can switch between using carbs and ketones for energy more easily.). 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. Check food allergens. This relative hypoglycemia alone can cause many of the symptoms described by the keto flu. Cutting out carbs and replacing them with satiating fats will almost always decrease the amount of food you are eating. We recommend Keto Upgrade. One of the most common causes of constipation is not eating enough fiber. But studies have suggested that exercise can help you become more metabolically flexible. 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). 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. October 3, 2020. It could be that your rash has nothing to do with your diet changes. It’s harder and takes more time to use fat for energy. Some people will find symptoms linger into the second week. One of the best ways to try and curb the symptoms of the keto flu is to replenish your electrolytes. The severity of the keto flu and its symptoms, however, depends on … How To Reduce Keto Flu Effects. So the keto flu is a collection of symptoms that your body have when it’s trying to adapt to the ketogenic diet. This can cause the bacteria to not be able to do their job digesting food, resulting in constipation. Electrolytes are the minerals found in … This is a tough one as it varies from person to person. In this post, we will talk about what the Keto Flu is, the symptoms, and how to feel better. Literally the same areas of the brain that light up with drug addictions similarly light up when people eat carbohydrates. This is one of the common methods people use to combat the flu’s symptoms. In no particular order, here are five remedies to get you through the keto flu: Take an Epsom salt bath. A ketogenic diet recommends 30 grams of carbs a day. Fortunately, it’s temporary, and you’ll soon feel fine again. As your brain scrambles to identify and metabolize a new source of energy, you might experience some setbacks in the form of what some may describe as serious brain farts and a general “out of it” type feeling. 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. What can you do to make Keto flu go away faster? The cloud lifted. 3. Headaches are perhaps one of the most common side effects of Keto and it’s definitely a very common Keto flu symptom. 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. 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. So, my suggestion is to make your own bone broth and add salt and spices to it. Symptoms of the keto flu include nausea, vomiting, headaches, and fatigue. You simply won’t be hungry enough to eat as much as you did before. A different way to think about it is carb withdrawal. Any diet, health, or nutritional program you undertake should be discussed with your doctor or other licensed medical professional. Within a week or so, if you are persistent, the symptoms of keto flu will pass. You might just feel a bit tired while your friend might get seriously moody and have stomach upsets. 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. Home » Keto Diet » Keto Diet 101 » What Is Keto Flu? If you’ve recently begun a Ketogenic diet, and you are suddenly itchy – there is no need to panic. For some people the rash will go away in a few days, in others it can linger for weeks or months. 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. So initially it is like you are not having anything at all. The Keto rash could be due to your body being sensitive to the new foods you’re eating. Symptoms of the keto flu 4: Fatigue; Headache; Irritability; Difficulty focusing (“brain fog”) Lack of motivation; Dizziness; Sugar cravings; Nausea; Muscle cramps . 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). An initial drop in your sex drive may occur as a result of the discomfort associated with keto flu. These good bacteria thrive on prebiotic fibers, which you might not be getting enough of if you don’t eat enough Keto vegetables. Keto Flu Symptoms: Side Effects of Starting a Keto Diet On a standard high-carb diet, your body burns mostly carbs for fuel. Let’s face it: The best way to remedy your Keto flu symptoms is to look at where they might be coming from. Some research suggests that many of us may be physically addicted to carbohydrates. Make Sure You Have Enough Fat– Choose healthier fats like coconut oil, olive oil, and avocados. It was a rough start. How long does the keto flu last? Hunger. If you’re worried that you’ll start itching when you cut your carbs, then just take it slowly. If you haven’t started Keto yet, then this post can sound rather off-putting! Here’s a simple recipe you can follow for making bone broth in the slow cooker. The medical community really can’t yet say for sure exactly what causes the symptoms people describe as keto flu, but we do have some educated guesses. Bone broth is nature’s perfect Keto drink! And constipation could be one of the side effects. They arise when your body is going through withdrawal from sugar. You need to give your stool enough water to move through your digestive tract. Make sure to take a comprehensive blend of Prebiotic Fibers (like CoBionic Foundation) as well as a good probiotic supplement. Symptoms can really vary from person to person. It seriously varies from person to person. No two people will experience Keto rash in the same way either. Nausea and fatigue are caused by dehydration. Keto flu or carb flu describes the flu-like symptoms that people starting a low-carb, Paleo, or Ketogenic diet often experience. 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. Sugar has often been likened to a drug and can be just as addictive for some people. It sounds rough, but don’t worry though…while Keto flu is inconvenient, it’s thankfully temporary. 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. Information on this site is NOT intended to serve as a substitute for diagnosis, treatment, or advice from a qualified, licensed medical professional. Their reactions and reflexes are also much slower than usual. But when you cut out carbs and switch over to a high-fat diet like keto, your body no longer has access to carbs. If your energy levels feel zapped, it’s likely because your body has run out of sugars as a fuel source and hasn’t quite figured out how to tap into fatty acids (ketones) effectively quite yet. In fact, you’ll likely have more energy than before you started the diet.”. Dehydration almost always leads to headaches as well. But as these things stabilize, likely so will your sleeping habits. Magnesium, potassium, and sodium are electrolytes that your body needs. 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? 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. (Click here to listen our podcast episode on regaining energy!). Over the years, I’ve found 2 supplements to really help with getting over carb withdrawal fast so you can enjoy the benefits of Keto with minimal pain! Save my name, email, and website in this browser for the next time I comment. The cause. Lactose intolerance is a common cause of stomach problems (from bloating and gas to diarrhea and constipation). A keto flu usually lasts a few days to a week. Others find it hard to focus. 3. We’ll address all of these and more in this article. 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, your first priority should be to ensure you’re not going to give up on the diet because you feel too crappy. There’s no guilt – just your journey to better health. Another common symptom of the keto flu is a lack of concentration. Luckily, this is a pretty easy problem to solve and I wish I had known about this 3 years ago! Slow and steady wins the Race. 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. 3. So what are these carb withdrawal symptoms that you have to deal with? (PLUS 6 Ways To Cure It). 11 Signs and Symptoms of Keto Flu. You can add a pinch of sea salt to your water to help this along, and you can also add more sea salt to your food to increase your sodium intake. 2. So transitioning into ketosis might encourage diuresis - a process where you may lose sodium and water (4). Staying hydrated, getting enough rest, drinking enough water, and meditating are ways to help you reduce the symptoms of keto flu. However, when you first go Keto, you might be scared of eating any fruits or vegetables (because they contain carbs). 4 min, Subscribe to get our blog updates and receive our Ultimate Weight Loss Guide for free, Privacy Policy | Many people take MCT oil and exogenous ketones when they start a Keto diet in order to boost their ketone levels. Find out what is keto flu, the common symptoms & causes, plus, how to get rid if it as quick as possible. 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. 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). Also note that not all side effects might be due to your dietary change! So, if you’re feeling down, try to eat more. You’ll want to help things along by boosting the bulk of your stool. So what are these carb withdrawal symptoms that you have to deal with? Switching from a high carb diet to basically little to no carbs can be a shock to the system, and depending on your carb intake prior to going keto, this can feel better or worse for some of us. But don’t just slather butter on top of everything! The exact symptoms differ from person to person. However, if you do find yourself experiencing some of the side effects of Keto, then make sure to consult your medical professional. You might just feel a bit tired while your friend might get seriously moody and have stomach upsets. It is basically an electrolyte imbalance. 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. When carbohydrates are not consumed, insulin does not rise as high after eating because there just isn’t as much glucose to store. And then, it wasn’t. Some people get slight headaches. Here are some helpful tips for managing these symptoms: 1. The Keto Flu symptoms are no fun and often leave people ready to quit before they start seeing results. KETO FLU SYMPTOMS. Many people that push through this phase report feeling better than they ever have in ketosis. Symptoms can really vary from person to person. Keto Flu Symptoms. Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). So if you find the symptoms unbearable, then try to introduce more clean carbs like sweet potatoes and other vegetables or some fruits. 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. Keto flu happens when our bodies shift from glucose or sugar burning mode to fat burning mode. Usually, these levels aren’t dangerous, but they can definitely contribute to feeling bad. 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). It’s filled with electrolytes, healthy fats, and of course water. Here are 6 ways. Keto flu can be a pain, however, there are some things that you can do to reduce the symptoms. Don’t just read an article online about it . 3 min, 6 Keto Breakfast Recipes For Low Carb Variety, September 9, 2020 • If that’s going to be the case, then try reducing your carb intake slowly. Diarrhea (and constipation) are sometimes considered carb flu symptoms as they often occur when you first start a Keto diet. Try eliminating foods like dairy and nuts from your Keto diet and see if that helps. Below are 6 methods for making you feel better quickly and effectively. Carbohydrates are the desired energy source for your brain, meaning they are closely linked to your mood and self-control. Many keto flu symptoms are the result of that alone. Drink plenty of water. 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. In particular, make sure to increase your water intake and add electrolytes to your water. Bile is necessary for the lubrication of your colon as well, and excess bile will allow for your stool to be easily excreted. While it isn’t life-threatening or dangerous, experiencing keto flu can feel pretty difficult be it can make many people feel awful. 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. However, many claim this resolves itself over time. So transitioning into ketosis might encourage diuresis - a process where you may lose sodium and water (. But honestly, these symptoms typically go away quickly (faster if you’re metabolically flexible and use the 6 methods I described above). Keto diets are praised for their hunger-busting capabilities, but this may not be the case at the start. 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. You’re tired and dizzy, you crave sugar, bread, pasta, and your mind wanders like crazy. You can eat more, but make sure it’s not mindless eating and be sure you are getting enough fiber from vegetables. 4. Eat less fat. 4 min, How to Avoid Keto Flu: 8 Keto Flu Remedies You Should Know, September 26, 2020 • 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. The common symptoms felt with keto flu include: Fatigue; Headaches; Cough; Irritability; Nausea; These symptoms correlate very closely with real flu like symptoms. 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