What is Keto Flu?

If you have started following a strict diet plan and you are also looking forward to its amazing health benefits. If you are not feeling good after following this diet for a few days. Your headache and tiredness are increasing and you are getting annoyed easily by everyone. If you are unable to concentrate as well then you are suffering from a common keto diet problem which is known as keto flu. It is not highly dangerous or contagious but it can make you feel very unpleasant. 

We all know that a ketogenic diet is very popular nowadays and it is highly low in carbohydrates. A great increase in your fat consumption and a great reduction in your carbohydrate can take you towards keto flu. Our body is not able to adopt this change easily and you may not feel good during your first week of the keto diet. You will feel fine again because you will see the symptoms in your first week only and soon you will have better energy levels. Everyone wants to achieve a slim fit body structure but you can do something to reduce the symptoms of this problem and you can enjoy your Keto diet process in the best possible way.


When Does Keto Flu Happen?

People suffer from keto flu when there decide to burn their body fat instead of carbohydrates for energy production. This means that if you are transitioning from a normal balanced diet to a keto diet. Normal people consume lots of carbohydrates in a single day and if you will directly stop consuming them then you will have to see a few problems. When you start consuming a very low carbohydrate diet then it can directly lower your insulin level and it is not healthy for you. When your insulin levels fall then your liver starts converting your fat into the ketones. All these ketones will be used by your body for converting fat into energy. The ketones will be used in the place of glucose and if you have achieved this state then it is called ketosis. 

But your brain and other body parts can take some time to adapt to this change because they are consuming a new fuel for energy now. Your body will add more sodium in urine along with frequent urination. This can increase dehydration and you may have to feel other bad symptoms as well. Losing Sodium and a good amount of water every day can be very helpful in losing lots of weight. But you will have to deal with a few symptoms at the beginning of your keto diet.


What are the symptoms of keto flu? 

If you are changing your diet to a very low carbohydrate diet then it is a major change in your body and it can take the time to adapt. The human body can take a good amount of time to adapt to this habit. But this period may not be easy for everyone.

You will see the symptoms within the first few days only and the symptoms vary from person to person. Some people can easily follow the keto diet without any kind of symptom as well. The symptoms are given here: 

  1. Muscle cramps 
  2. Nausea 
  3. Headache 
  4. Diarrhea 
  5. Dizziness 
  6. Stomach pain 
  7. Sugar craving 
  8. Irritability 
  9. Poor concentration 
  10. Constipation 
  11. Vomiting 
  12. Fatigue 


These are the problems that are reported by people who have just started following the keto diet strictly.

The symptoms can last about a week but there can be some cases where the symptoms will not go easily. There are few things which you can do for reducing these effects.


How you can take care of yourself from keto flu? 

The problems associated with keto flu usually go within a few days but you can take some steps to reduce the symptoms and feel good.

We have listed some of the things which you can do for reducing the symptoms.


  • Drink more water with salt 

Into flu is mostly caused by the loss of sodium and water in your body so you need to increase the intake of both things. This way you will be able to reduce your keto flu symptoms in the best possible way. You may be able to eliminate all the symptoms as well because this is the thing that is mainly responsible for your issues. Whenever you feel lethargic or if you experience any kind of dizziness and headache then you can directly drink a glass of water after adding salt in it. You need to add half spoon of salt into it and then stir it. Within 10 to 20 minutes your symptoms will reduce graphically and you will be able to feel better. 

If you want you can also make bone broth, chicken stock for yourself. If you are drinking enough water in a single day then you will also lose more water. You need to drink a minimum of 3 liters every day at the beginning of your keto diet plan. When you will have enough amount of electrolytes in your body then you will not get to see symptoms easily.


  • Consume more fat 

A balanced ketogenic diet is containing enough fat so that you do not feel hungry again and again. At the beginning of your keto journey, you have to ensure that you. You will not feel starvation if you will increase your fat content significantly. If you will increase the fat content significantly at the beginning of your keto journey, then your body will start adapting the habit of using fats and ketones for the production of energy. 


  • Get proper sleep 

Not sleeping properly then the stress hormone cortisol can increase in your body and with that will impact your mood negatively. This can increase your keto flu symptoms. If you are not able to sleep properly then you can reduce your caffeine intake because of it as a stimulant which can affect your sleep negatively. You need to take a bath because it is an amazing way of relaxing down.

All the above-mentioned steps will make you feel better and you will be able to fight this problem smoothly.