Keto diet is highly effective once you get it right. However, However, have you experienced the symptoms of keto flu? If yes, how to tackle them? We will answer both of these questions below in great detail.
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What is keto flu?
Keto flu is a common occurrence when starting with the keto diet. The symptoms are similar to regular flu. It is because the food which you are consuming now has little to no carbohydrates.
When you cut off the carbohydrates from the diet, your body experiences withdrawal symptoms. In that case, you might suffer from symptoms similar to flu. The collection of the symptoms is known as the keto flu. It is common in people opting for the keto diet for the first time.
What are the symptoms of the keto flu?
After reading about this flu, many people practising the diet often try to figure out if they are suffering from the symptoms. That is why; the question that might be plaguing your mind is, what are the symptoms of keto flu?
We will answer that below.
The most common signs of this flu are:
- Low concentration power
- Muscle swelling
- Disturbed sleeping cycle
You need to, however, remember that the intensity of the symptoms is not the same with all individuals. Also, you may not suffer from all of these symptoms either. However, if you’re suffering from the symptoms while adapting to the ketogenic diet, it is evident that you are suffering from the keto flu.
Now that you know the symptoms and also the problem, it is time to find out how to get rid of it. We will highlight that below.
How to get rid of keto flu?
Apart from the dreaded symptoms, this flu can also make you feel miserable. That is why, if you have diagnosed this type of flu, it is essential to take the right steps to get rid of it.
The million-dollar question is, what are the steps?
If you are suffering from the regular flu or the keto flu, adequate hydration can help you solve the problem. In the absence of carbohydrate consumption, the glycogen levels reduce in the body. Our body makes glycogen directly from carbohydrates. Glycogen is responsible for retaining the water in the body. That is why, when glycogen levels reduce, the water excretion from the body increases. So, you may suffer from symptoms like fatigue, poor concentration, and muscle cramping.
In that case, it is necessary to increase the water content in your body. You have to start by consuming more fluids, drinking water, and juices
Avoid heavy physical activity:
You might be thinking, why should you avoid exercise?
If you have gone through the list of symptoms of this flu above, you will realize that problems like muscle cramps, stomach discomfort, and fatigue are common. If you undertake any vigorous exercise, these problems can increase, reduce your energy levels, and cause more body fatigue. During the initial weeks of the keto diet, your body might not enter ketosis, and therefore, the energy resource might be on the lower side.
You have to ensure that you do not compound the symptoms. So, it is better to avoid any unusual physical activity.
Many keto diet guides advise you to undertake physical activity. However, these physical activities are only suitable for your body after a couple of weeks. The probability of suffering from the keto flu is the highest during the first two weeks. That is why; you have to avoid any physical activity during this period.
Get proper rest:
When you’re suffering from this flu, reduction in sleep causes a rise in cortisol levels in the body. It can elevate the symptoms and make things worse. That is why, if you want to get rid of this flu type, it is essential to follow a proper sleeping schedule.
If even after your best efforts, you’re not able to sleep for at least 8 hours per day, you can try the following tips:
- Cut down on caffeine intake
- Minimize exposure to ambient light
- Take a bath before going to sleep
- Get up early
These tips will ensure that you follow a regular sleeping schedule.
Consume a significant quantity of fat:
The best way to get rid of this type of flu is to help your body enter ketosis. However, that can only happen when you consume an ample quantity of fat according to the keto diet.
The more fat content you consume, the faster your body will get accustomed to it as a fuel source. It will also reduce cravings and satisfy your hunger. As a result, the body can handle the process of ketosis, and once it enters the ketosis state, the symptoms will automatically reduce.
These are four ways in which you can get rid of the keto flu.
Stop worrying about the keto flu today!
If you’re on the fence regarding the keto diet, there is nothing to fear. Keto flu is common and generally goes away with the steps highlighted above.
Considering the numerous benefits of the diet, the scales tilt in its favor. It is time to lose weight with the help of this effective diet rather than worry about keto flu.