The Keto Flu symptoms are no fun and often leave people ready to quit before they start seeing results. Super dizziness. Check food sensitivities. Check whether it’s an allergy to a chemical or material you’ve come into contact with or an insect bite. Staying hydrated, getting enough rest, drinking enough water, and meditating are ways to help you reduce the symptoms of keto flu. And just keep the slow cooker going so you can have continuous access to bone broth. If you experience a rash when you start a Ketogenic or other low carb diet, there are a few things you can do to treat it: 1. Keto flu can be a common side-effect most people experience when starting a low-carb high fat diet. 2. This is one of the common methods people use to combat the flu’s symptoms. Decrease your carb intake slowly so that your body has time to get used to it. You might just feel a bit tired while your friend might get seriously moody and have stomach upsets. Exercise may be the last thing on your mind right now as you woozily read this article. 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. Some may find it so bad, that it discourages them from continuing their. . The common symptoms felt with keto flu include: Fatigue; Headaches; Cough; Irritability; Nausea; These symptoms correlate very closely with real flu like symptoms. A keto flu usually lasts a few days to a week. This usually improves after a few weeks. The good news is that the Keto Flu can be remedied easily and that you will feel better quickly. Celery, almond butter, flaxseed, almond flour, and coconut flour are all high in fiber and keto friendly. Common Symptoms When You First Start Keto: Fatigue; Sugar cravings; Dizziness; Difficulty focusing (or Brain Fog) Nausea Home » Keto Diet » Keto Diet 101 » What Is Keto Flu? Dietary carbohydrates quickly break down in your body to glucose. The Keto flu refers to a number of symptoms that occur as part of the dietary change towards a ketogenic diet. 3. Choose healthy sources of carbs like sweet potatoes rather than processed sugars or wheat. There are some theories that thyroid hormones can also be temporarily altered with carbohydrate restriction. Within a week or so, if you are persistent, the symptoms of keto flu will pass. Copyright 2020 - NBIP LLC; Operated by Nourishing Brands LLC | Privacy Policy | Disclaimer, Terms, & Conditions | Contact Luckily, this is a pretty easy problem to solve and I wish I had known about this 3 years ago! You simply won’t be hungry enough to eat as much as you did before. And indeed, there are studies showing that sugars (which are a form of carbohydrates) can cause drug-like addictions. 5 min, How to Calculate Net Carbs for Keto in 2 Simple Steps, September 19, 2020 • That means your body has to adjust. If you’re unused to eating so much fat, then don’t eat too much all at once. You’re not fat-adapted or metabolically flexible, so you don’t burn fat well. It could be that your rash has nothing to do with your diet changes. What can you do to make Keto flu go away faster? If that’s going to be the case, then try reducing your carb intake slowly. Here are some helpful tips for managing these symptoms: 1. 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. Try eliminating foods like dairy and nuts from your Keto diet and see if that helps. 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. Make Sure You Have Enough Fat– Choose healthier fats like coconut oil, olive oil, and avocados. Information on this site is NOT intended to serve as a substitute for diagnosis, treatment, or advice from a qualified, licensed medical professional. Lower levels of T3 - an active thyroid hormone in your blood - can lead to many symptoms including fatigue, constipation, mood changes. 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. 1. (PLUS 6 Ways To Cure It). Thus, eliminating them all of a sudden may create some serious mood swings at first. In particular, skip down to the section how to cure Keto flu if you’re in a hurry! Be sure you are drinking enough water as well. But they can also occur whenever you change up your diet a lot. You just started a Keto diet, and you’re suspicious that cutting out the carbs is the culprit for making you feeling this crappy. Here’s your ultimate keto flu remedy guide to make this transition as smooth as possible and get your off on the right foot. A ketogenic diet is an effective diet because it restricts the consumption of carbohydrates. If you’ve recently begun a Ketogenic diet, and you are suddenly itchy – there is no need to panic. As with all medical issues, always check with your medical practitioner! 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. Neurotransmitters in the brain strongly associated with addictions, such as dopamine are also released when eating carbs (1,2). 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. But studies have suggested that exercise can help you become more metabolically flexible. Make sure to eat enough food. The keto flu is a temporary collection of flu-like symptoms you might experience in the first week or two of starting a keto diet. Changes to what you regularly eat can often causes short-term stomach upsets. 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. Find out what is keto flu, the common symptoms & causes, plus, how to get rid if it as quick as possible. Such symptoms are very similar to regular flu and are primarily caused because of the sudden transition to low carbohydrates. Bile is necessary for the lubrication of your colon as well, and excess bile will allow for your stool to be easily excreted. 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. 4. Add in Prebiotic Fibers and Probiotics. However, when you first go Keto, you might be scared of eating any fruits or vegetables (because they contain carbs). Fortunately, it’s temporary, and you’ll soon feel fine again. So eat plenty of healthy fats like coconut oil, olive oil, ghee, tallow, lard. Pay attention to how your body is reacting. Check out our low carb and ketogenic recipes here for ideas on what to eat. 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. It seriously varies from person to person. On a keto diet we need more magnesium, potassium and sodium. If you want to give them a try, then check out our post about exogenous ketones (the good and the bad) here. 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). A ketogenic diet recommends 30 grams of carbs a day. Keto flu can be a pain, however, there are some things that you can do to reduce the symptoms. 3. 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? But honestly, these symptoms typically go away quickly (faster if you’re metabolically flexible and use the 6 methods I described above). People that are dealing with the keto flu often find that they can’t focus or concentrate for long durations of time. 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. One of the most common causes of constipation is not eating enough fiber. 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. When carbohydrates are not consumed, insulin does not rise as high after eating because there just isn’t as much glucose to store. Psyllium husk is also useful and is a popular fiber supplement. 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. One of the best ways to try and curb the symptoms of the keto flu is to replenish your electrolytes. Keto Flu Symptoms. Another cause of Keto diarrhea is sensitivity to certain foods like dairy and nuts. (If you’re interested in the science behind metabolic flexibility, then this article provides a very detailed explanation.). 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. What actually causes the Keto Flu Symptoms? Hunger. Keto Flu Symptoms. Symptoms include headaches, fatigue, mild concentration problems and cravings for sugar or carbohydrates. So, your first priority should be to ensure you’re not going to give up on the diet because you feel too crappy. KETO 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. The longer your stool is allowed to remain in your system, the more it dries out and the more constipated you can become. 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. Your California Privacy Rights | So if you find the symptoms unbearable, then try to introduce more clean carbs like sweet potatoes and other vegetables or some fruits. 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. So be hydrated. October 3, 2020. 2. 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. 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. Most people just eliminate the high carb foods from their previous diet without increasing the other food intake. Keto diets are praised for their hunger-busting capabilities, but this may not be the case at the start. These symptoms arise as the body gets used to operating with fewer carbohydrates and as it enters a state of ketosis. Nausea and vomiting. So, if you’re feeling down, try to eat more. Symptoms can really vary from person to person. The exact symptoms differ from person to person. Luckily, the suggestions below should give you some relief quickly. And constipation could be one of the side effects. When you cut sugar out of your diet, your brain experiences withdrawal and this can create pain and headaches. suggested during a Q&A session on the Keto Summit that supplementing with carnitine can help you gain metabolic flexibility. Your body still needs energy and since it’s not getting its energy from sugars and other carbohydrates any more, it needs to get energy from fats you eat. Here’s a simple recipe you can follow for making bone broth in the slow cooker. Try eliminating certain foods from your diet and see if your rash improves. Sugar has often been likened to a drug and can be just as addictive for some people. But when you cut out carbs and switch over to a high-fat diet like keto, your body no longer has access to carbs. 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). It sounds rough, but don’t worry though…while Keto flu is inconvenient, it’s thankfully temporary. This is very helpful and I love the way you present the information and chart – so easy to read and digest ! (Being metabolically flexible means that your body can switch between using carbs and ketones for energy more easily.). 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). Let’s face it: The best way to remedy your Keto flu symptoms is to look at where they might be coming from. How long does the keto flu last? 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. Lower levels of T3 - an active thyroid hormone in your blood - can lead to many symptoms including fatigue, constipation, mood changes. 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. The symptoms of the keto flu can vary, but there are several common ones. So if you’re feeling under the weather, don’t panic. Your physician can help determine if your symptoms are … I went from irritable and “hangry” to feeling great.”. Cutting out carbs and replacing them with satiating fats will almost always decrease the amount of food you are eating. In no particular order, here are five remedies to get you through the keto flu: Take an Epsom salt bath. 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. Carbohydrates are the desired energy source for your brain, meaning they are closely linked to your mood and self-control. 3. 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. When the keto flu starts it can range in severity depending on factors shared below. You can find her on Facebook or LinkedIn. 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. Literally the same areas of the brain that light up with drug addictions similarly light up when people eat carbohydrates. KETO FLU SYMPTOMS. Make sure to take a comprehensive blend of Prebiotic Fibers (like CoBionic Foundation) as well as a good probiotic supplement. A different way to think about it is carb withdrawal. A few people report symptoms of feeling weak lasting 3-5 weeks. There are some theories that thyroid hormones can also be temporarily altered with carbohydrate restriction. 2. 4 min, By Plus, to go into ketosis, you’ll need to eat plenty of fats anyway. • Here are 6 ways. These good bacteria thrive on prebiotic fibers, which you might not be getting enough of if you don’t eat enough Keto vegetables. Start slowly – drizzle some olive oil on your vegetables and eat fattier cuts of meat. When you become dehydrated, your body loses out on these necessary minerals and you experience headaches as a result. Take a Magnesium Supplement– Take at night before you go to bed. Ketogenic Flu, also known as carbohydrate flu, refers to the range of symptoms that most people experience when they first begin the diet. Similar to dizziness, a dip in carb intake, blood sugar, dehydration, and electrolyte imbalance can lead to headaches. But as I mentioned above, the diet only works if you stick to it. Diarrhea (and constipation) are sometimes considered carb flu symptoms as they often occur when you first start a Keto diet. However, the actual specifics can vary from person to person. Insulin is the hormone in charge of storing glucose. We recommend that you do your own independent research before purchasing anything. If you feel a renewed sense of energy, your body would have completely adapted to a keto diet. Usually, these levels aren’t dangerous, but they can definitely contribute to feeling bad. “However,” she adds, “people must carefully watch their food intake to ensure they are getting enough calories and nutrients to support good health.”. The Keto rash could be due to your body being sensitive to the new foods you’re eating. 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. 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. 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. 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. 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. So transitioning into ketosis might encourage diuresis - a process where you may lose sodium and water (. KETO FLU SYMPTOMS. Not eating as much food can cause your digestion to slow down which in turn causes your bowels to slow down. Some people get slight headaches. That then leaves you craving carbs and feeling weak. Remedies for the keto flu. So what are these carb withdrawal symptoms that you have to deal with? 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)! We recommend that you do your own independent research before purchasing anything. And if you do give up or end up cheating on your diet, don’t despair! Your body regularly uses energy from stored glucose through a process called glycolysis - it almost always prefers this process. You might just feel a bit tired while your friend might get seriously moody and have stomach upsets. 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! 1) Replenish Your Electrolytes. Symptoms of the keto flu 4: Fatigue; Headache; Irritability; Difficulty focusing (“brain fog”) Lack of motivation; Dizziness; Sugar cravings; Nausea; Muscle cramps . 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. This relative hypoglycemia alone can cause many of the symptoms described by the keto flu. Thank you. When your fat intake increases, your liver starts producing more bile to break down the fat. Add in Prebiotic Fibers and Probiotics. Classic symptoms of a variety of drug withdrawals often involve irritability and other mood changes, nausea, lightheadedness, headaches, difficulty concentrating. 4 min, How to Avoid Keto Flu: 8 Keto Flu Remedies You Should Know, September 26, 2020 • 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. There’s no guilt – just your journey to better health. Headaches are perhaps one of the most common side effects of Keto and it’s definitely a very common Keto flu symptom. 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. 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. In fact, you’ll likely have more energy than before you started the diet.”. Adding some MCT oil to your diet can help boost your ketone levels, which will help your brain feel a bit better. 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. An initial drop in your sex drive may occur as a result of the discomfort associated with keto flu. The keto flu. KIAH CONNOLLY, MD The important thing to remember is that the side effects of starting the keto diet aren’t long-term. The Keto Flu is a general term used to define the negative symptoms that a person might face when they start the keto diet. You’re tired and dizzy, you crave sugar, bread, pasta, and your mind wanders like crazy. 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. Magnesium, potassium, and sodium are electrolytes that your body needs. The sensitivity could present itself in ways other than a rash – so watch out for other changes in your body too. 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. Check your Keto supplements. But it is probably not ketosis itself that causes keto flu symptoms - establishing metabolic flexibility is a complicated process! But as these things stabilize, likely so will your sleeping habits. 3 min, 6 Keto Breakfast Recipes For Low Carb Variety, September 9, 2020 • Keto flu symptoms can be confused with more serious problems, such as stomach problems or nutritional deficits. Check food allergens. All of these changes along with potential hormonal fluctuations are likely the culprits behind sleep problems when experiencing keto flu. In particular, your body needs to stop relying on glucose for energy and switch instead to burning your fat stores. So making sure you have plenty of healthy gut bacteria is key. Now, if you read Keto forums, then many people suggest diluting a bouillon cube in water and drinking that to boost your electrolytes. Poor sleep and insomnia are common symptoms during the initial stages of ketosis. 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. Keto flu symptoms can start to kick in within a day or two of adopting a ketogenic diet, Mancinelli says. So the keto flu is a collection of symptoms that your body have when it’s trying to adapt to the ketogenic diet. Keto flu or carb flu describes the flu-like symptoms that people starting a low-carb, Paleo, or Ketogenic diet often experience. 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. Another common symptom of the keto flu is a lack of concentration. 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. Some may find it so bad, that it discourages them from continuing their keto diet journey. 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. Please feel free to pin and share this infographic. Any diet, health, or nutritional program you undertake should be discussed with your doctor or other licensed medical professional. 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. Others feel tired. Also note that not all side effects might be due to your dietary change! Others find it hard to focus. Following the 6 methods I listed above for curing Keto flu will also get rid of your headach quickly. 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. 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