One of the most common causes of constipation is not eating enough fiber. Common Symptoms When You First Start Keto: Fatigue; Sugar cravings; Dizziness; Difficulty focusing (or Brain Fog) Nausea Some people get slight headaches. 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. Within a week or so, if you are persistent, the symptoms of keto flu will pass. 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. 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. Start slowly – drizzle some olive oil on your vegetables and eat fattier cuts of meat. 2. Sugar has often been likened to a drug and can be just as addictive for some people. But don’t just slather butter on top of everything! It sounds rough, but don’t worry though…while Keto flu is inconvenient, it’s thankfully temporary. Drink plenty of water. Insulin is the hormone in charge of storing glucose. Lower levels of T3 - an active thyroid hormone in your blood - can lead to many symptoms including fatigue, constipation, mood changes. Don’t just read an article online about it . The good news is that the Keto Flu can be remedied easily and that you will feel better quickly. It might not be Keto! And that’s the case regardless of the diet you’re on. If you’re unused to eating so much fat, then don’t eat too much all at once. You might just feel a bit tired while your friend might get seriously moody and have stomach upsets. 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 initially it is like you are not having anything at all. Symptoms can really vary from person to person. Literally the same areas of the brain that light up with drug addictions similarly light up when people eat carbohydrates. 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? 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. And indeed, there are studies showing that sugars (which are a form of carbohydrates) can cause drug-like addictions. Just pick it back up again the next day. For some people the rash will go away in a few days, in others it can linger for weeks or months. 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. This article explains it as resulting from withdrawal from carbohydrates (think drug addiction here). Copyright 2020 - NBIP LLC; Operated by Nourishing Brands LLC | Privacy Policy | Disclaimer, Terms, & Conditions | Contact It’s easy to eat too little food in general when you first start Keto. We’ll address all of these and more in this article. 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. 3. Keto diets are praised for their hunger-busting capabilities, but this may not be the case at the start. Generally, most people find the issues are worst in the first week of ditching carbs from their diet. The Keto flu refers to a number of symptoms that occur as part of the dietary change towards a ketogenic diet. 2. Headaches are perhaps one of the most common side effects of Keto and it’s definitely a very common Keto flu symptom. Symptoms of the Keto Flu When an individual’s body notices a sudden lack of carbs, it will react and try to fight to get what it wants. When carbohydrates are not consumed, insulin does not rise as high after eating because there just isn’t as much glucose to store. 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. Another common symptom of the keto flu is a lack of concentration. You just started a Keto diet, and you’re suspicious that cutting out the carbs is the culprit for making you feeling this crappy. But as these things stabilize, likely so will your sleeping habits. 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. 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. Your California Privacy Rights | Classic symptoms of a variety of drug withdrawals often involve irritability and other mood changes, nausea, lightheadedness, headaches, difficulty concentrating. But studies have suggested that exercise can help you become more metabolically flexible. Try eliminating foods like dairy and nuts from your Keto diet and see if that helps. If you haven’t started Keto yet, then this post can sound rather off-putting! While the thought of experiencing flu-like symptoms when starting a weight loss diet is less than ideal, many keto dieters celebrate this phenomenon as it is typically a key indicator you are on your way to the desired fat-burning metabolic state of ketosis. 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. If you are around 30-40 grams or lower per day, you should … So the keto flu is a collection of symptoms that your body have when it’s trying to adapt to the ketogenic diet. 3. It’s filled with electrolytes, healthy fats, and of course water. And then gradually increase your intake as your stomach adjusts to it. So if you find the symptoms unbearable, then try to introduce more clean carbs like sweet potatoes and other vegetables or some fruits. 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. In particular, your body needs to stop relying on glucose for energy and switch instead to burning your fat stores. Symptoms of the keto flu 4: Fatigue; Headache; Irritability; Difficulty focusing (“brain fog”) Lack of motivation; Dizziness; Sugar cravings; Nausea; Muscle cramps . Keto flu happens because your metabolism needs time to adjust to running on fat instead of carbs. 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. Exercise may be the last thing on your mind right now as you woozily read this article. Below are 6 methods for making you feel better quickly and effectively. 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. Carbohydrates are the desired energy source for your brain, meaning they are closely linked to your mood and self-control. The longer your stool is allowed to remain in your system, the more it dries out and the more constipated you can become. The Keto Flu symptoms are no fun and often leave people ready to quit before they start seeing results. And so your fiber intake decreases dramatically, thereby causing constipation. The health of your gut bacteria controls your stomach issues! Also note that not all side effects might be due to your dietary change! The keto flu occurs as your body transitions from burning sugar to burning fat for most of its energy needs. A keto flu usually lasts a few days to a week. The severity of the keto flu and its symptoms, however, depends on … That then leaves you craving carbs and feeling weak. The Keto Flu is a general term used to define the negative symptoms that a person might face when they start the keto diet. Your physician can help determine if your symptoms are … 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. Usually, these levels aren’t dangerous, but they can definitely contribute to feeling bad. This is because it can help move the fatty acids to the mitochondria. And if you do give up or end up cheating on your diet, don’t despair! 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. We recommend that you do your own independent research before purchasing anything. They arise when your body is going through withdrawal from sugar. 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. A different way to think about it is carb withdrawal. One of the best ways to try and curb the symptoms of the keto flu is to replenish your electrolytes. 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). 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. 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. 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. 2. The cause. Poor sleep and insomnia are common symptoms during the initial stages of ketosis. The sensitivity could present itself in ways other than a rash – so watch out for other changes in your body too. Please feel free to pin and share this infographic. I went from irritable and “hangry” to feeling great.”. If that’s going to be the case, then try reducing your carb intake slowly. Information on this site is NOT intended to serve as a substitute for diagnosis, treatment, or advice from a qualified, licensed medical professional. 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. Similar to dizziness, a dip in carb intake, blood sugar, dehydration, and electrolyte imbalance can lead to headaches. Here are some helpful tips for managing these symptoms: 1. 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. 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. What can you do to make Keto flu go away faster? 4 min, How to Avoid Keto Flu: 8 Keto Flu Remedies You Should Know, September 26, 2020 • Here’s your go-to guide for identifying and understanding keto flu symptoms. Others find it hard to focus. Or download our comprehensive Keto diet food list by clicking here. Thus, eliminating them all of a sudden may create some serious mood swings at first. How To Reduce Keto Flu Effects. Remedies for the keto flu. In particular, skip down to the section how to cure Keto flu if you’re in a hurry! KETO FLU SYMPTOMS. I’ve listed several ways below to shorten that period of feeling crappy below. The common symptoms felt with keto flu include: Fatigue; Headaches; Cough; Irritability; Nausea; These symptoms correlate very closely with real flu like symptoms. There are some theories that thyroid hormones can also be temporarily altered with carbohydrate restriction. (Click here to listen our podcast episode on regaining energy!). Conclusion. Make sure to add in lots of Keto foods high in fiber. 3. The rash typically appears in the armpits, stomach, shoulders chest, neck and back, though it can sometimes pop up on the face and extremities as well. When you cut sugar out of your diet, your brain experiences withdrawal and this can create pain and headaches. 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. • When the keto flu starts it can range in severity depending on factors shared below. 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. Are you sensitive to certain foods like nuts or eggs? You simply won’t be hungry enough to eat as much as you did before. Try eliminating certain foods from your diet and see if your rash improves. Low energy and brain fog may be the result of draining glycogen stores and, as you switch from eating starchy vegetables and grains to very high fat, low fiber diet, it’s likely you’ll have some digestive issues. 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. Dietary carbohydrates quickly break down in your body to glucose. 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. Home » Keto Diet » Keto Diet 101 » What Is Keto Flu? As your body starts metabolizing and relying on ketone bodies, these can be excreted in your breath and put off a fruity, off-scent. This is very helpful and I love the way you present the information and chart – so easy to read and digest ! 1. In no particular order, here are five remedies to get you through the keto flu: Take an Epsom salt bath. Keto Flu Symptoms. 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. 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. However, if you do find yourself experiencing some of the side effects of Keto, then make sure to consult your medical professional. In particular, make sure to increase your water intake and add electrolytes to your water. Following the 6 methods I listed above for curing Keto flu will also get rid of your headach quickly. That means your body has to adjust. (Being metabolically flexible means that your body can switch between using carbs and ketones for energy more easily.). Others feel tired. Bile is necessary for the lubrication of your colon as well, and excess bile will allow for your stool to be easily excreted. 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. ‘Keto flu’, often reported by followers of the ketogenic diet, is a common condition and may originate because of the diet itself. Find out what is keto flu, the common symptoms & causes, plus, how to get rid if it as quick as possible. Most people just eliminate the high carb foods from their previous diet without increasing the other food intake. A ketogenic diet recommends 30 grams of carbs a day. It is basically an electrolyte imbalance. Why does this happen for some people? (PLUS 6 Ways To Cure It). Any diet, health, or nutritional program you undertake should be discussed with your doctor or other licensed medical professional. 4. Keto flu symptoms can start to kick in within a day or two of adopting a ketogenic diet, Mancinelli says. Diarrhea (and constipation) are sometimes considered carb flu symptoms as they often occur when you first start a Keto diet. Diarrhea. You’re tired and dizzy, you crave sugar, bread, pasta, and your mind wanders like crazy. Another cause of Keto diarrhea is sensitivity to certain foods like dairy and nuts. What actually causes the Keto Flu Symptoms? But it is probably not ketosis itself that causes keto flu symptoms - establishing metabolic flexibility is a complicated process! Some people will find symptoms linger into the second week. Let’s face it: The best way to remedy your Keto flu symptoms is to look at where they might be coming from. 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. In fact, some people say the keto flu symptoms can actually feel similar to … There are some theories that thyroid hormones can also be temporarily altered with carbohydrate restriction. Hunger. Our guts are full of billions of good bacteria that allow us to live healthy lives. A ketogenic diet is an effective diet because it restricts the consumption of carbohydrates. Symptoms include headaches, fatigue, mild concentration problems and cravings for sugar or carbohydrates. 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. Not eating as much food can cause your digestion to slow down which in turn causes your bowels to slow down. While the symptoms of carb flu are painful, they are worth it! Keto flu happens when our bodies shift from glucose or sugar burning mode to fat burning mode. Here are 6 ways. NOTICE: The information contained or presented on this website is for educational purposes only. 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. Some may find it so bad, that it discourages them from continuing their. 4. So eat plenty of healthy fats like coconut oil, olive oil, ghee, tallow, lard. Your body regularly uses energy from stored glucose through a process called glycolysis - it almost always prefers this process. 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. It seriously varies from person to person. 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. The exact symptoms differ from person to person. 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. Here’s your ultimate keto flu remedy guide to make this transition as smooth as possible and get your off on the right foot. 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. You’re not fat-adapted or metabolically flexible, so you don’t burn fat well. Cookie Notice | If you feel a renewed sense of energy, your body would have completely adapted to a keto diet. So if you’re feeling under the weather, don’t panic. However, the actual specifics can vary from person to person. suggested during a Q&A session on the Keto Summit that supplementing with carnitine can help you gain metabolic flexibility. 11 Signs and Symptoms of Keto Flu. Dehydration almost always leads to headaches as well. 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. 4 min, Subscribe to get our blog updates and receive our Ultimate Weight Loss Guide for free, Privacy Policy | Add in Prebiotic Fibers and Probiotics. 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. You also get rid of excess water that you’ve been holding on to (hence why you’ll usually experience decreased bloating when you go low carb or Keto). Lactose intolerance is a common cause of stomach problems (from bloating and gas to diarrhea and constipation). 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! 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