Keto Means
Keto Means
Photo: Eren Li
Some people may experience keto-flu symptoms due to genetics, electrolyte loss, dehydration and carbohydrate withdrawal. The keto flu usually lasts for about a week, but some may experience symptoms for over a month.
It typically takes 2–4 days to enter ketosis if you eat fewer than 50 grams of carbs per day. However, some people may take longer depending on...
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Choose keto-friendly foods that are very low in carbs, like meat, fish, seafood, cheese, and vegetables with real butter. Avoid bread, potatoes,...
Read More »The ketogenic diet has gained popularity as a natural way to lose weight and improve health. The diet is very low in carbohydrates, high in fat and moderate in protein. While the diet is considered safe for most people, it’s associated with some unpleasant side effects. The keto flu, also called the carb flu, is a term coined by followers to describe the symptoms they experience when beginning the diet. This article investigates what the keto flu is, why it happens and how to ease its symptoms. What is the keto flu? Share on Pinterest The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. These symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very little carbohydrates. Reducing your carb intake forces your body to burn ketones for energy instead of glucose. Ketones are byproducts of fat breakdown and become the main fuel source when following a ketogenic diet. Normally, fat is reserved as a secondary fuel source to use when glucose is not available. This switch to burning fat for energy is called ketosis. It occurs during specific circumstances, including starvation and fasting ( 1 ). However, ketosis can also be reached by adopting a very low-carb diet. In a ketogenic diet, carbohydrates are typically reduced to under 50 grams per day ( 2 ). This drastic reduction can come as a shock to the body and may cause withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance like caffeine ( 3 ). Summary The keto flu is a term used to describe flu-like symptoms associated with beginning the very low-carb ketogenic diet. Symptoms Switching to a very low-carb diet is a major change, and your body may need time to adapt to this new way of eating. For some people, this transition period can be especially difficult. Signs of the keto flu may start popping up within the first few days of cutting back on carbs. Symptoms can range from mild to severe and vary from person to person. While some people may transition to a ketogenic diet without any side effects, others may experience one or more of the following symptoms ( 4 ): Nausea
Additionally, check out these tips for how to burn belly fat in less than a week. Include aerobic exercises in your daily routine. ... Reduce...
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Basic Guidelines Of The 60-Day Juice Diet Cut out processed and unhealthy foods from your diet. Drink 2.5 liters of juice every day. Make juices in...
Read More »: Shut off cell phones, computers and televisions in the bedroom to create a dark environment and promote restful sleep ( ). Take a bath : Adding Epsom salt or lavender essential oil to your bath is a relaxing way to wind down and get ready for sleep ( 15 ). : Adding Epsom salt or lavender essential oil to your bath is a relaxing way to wind down and get ready for sleep ( ). Get up early: Waking at the same time every day and avoiding oversleeping may help normalize your sleep patterns and improve sleep quality over time ( 16 ). Make sure you are eating enough fat (and carbs) Transitioning to a very low-carb diet can cause you to crave foods that are restricted on the ketogenic diet, such as cookies, bread, pasta and bagels. However, eating enough fat, the primary fuel source on the ketogenic diet, will help reduce cravings and keep you feeling satisfied. In fact, research shows that low-carb diets help reduce cravings for sweets and high-carb foods ( 17 ). Those having a difficult time adapting to the ketogenic diet may have to eliminate carbohydrates gradually, rather than all at once. Slowly cutting back on carbs, while increasing fat and protein in your diet, may help make the transition smoother and decrease keto-flu symptoms. Summary You can combat the keto flu by staying hydrated, replacing electrolytes, getting plenty of sleep, avoiding strenuous activities, eating enough fat and cutting out carbs slowly over time. Why Do Some People Get the Keto Flu? People adapt to ketogenic diets differently. While some may experience weeks of keto-flu symptoms, others may adjust to the new diet with no adverse side effects. The symptoms people experience are tied to how their bodies adjust to a new fuel source. Usually, carbs provide the body with energy in the form of glucose. When carbs are substantially reduced, the body burns ketones from fat instead of glucose. Those who typically consume lots of carbs, especially refined carbs like pasta, sugary cereal and soda, may have a more difficult time when beginning the ketogenic diet. Thus, the transition to a high-fat, very low-carb diet may be a struggle for some, while others are able to switch between fuel sources easily with little to no keto-flu symptoms. The reason some people adapt to ketogenic diets easier than others is unknown, but genetics, electrolyte loss, dehydration and carbohydrate withdrawal are believed to be the driving forces behind the keto flu. How Long Will It Last? Luckily, the uncomfortable symptoms of the keto flu only last about a week for most people. However, some people may have a more difficult time adapting to this high-fat, low-carb diet. For these individuals, symptoms may last several weeks. Fortunately, these symptoms will gradually decrease as your body gets used to converting ketones into energy. While keto-flu symptoms are commonly reported by those shifting to a ketogenic diet, if you are feeling particularly unwell and experiencing symptoms like prolonged diarrhea, fever or vomiting, it’s best to contact your doctor to rule out other causes. Summary Some people may experience keto-flu symptoms due to genetics, electrolyte loss, dehydration and carbohydrate withdrawal. The keto flu usually lasts for about a week, but some may experience symptoms for over a month. Who should avoid ketogenic diets? Although the ketogenic diet may be helpful for many people, it’s not suitable for everyone. For example, the ketogenic diet may not be appropriate for pregnant or breastfeeding women, children and teens, unless it’s being used therapeutically under medical supervision. Furthermore, this diet should be avoided by those with certain health conditions like kidney disease, liver disease or pancreatic conditions. Also, those with diabetes who are interested in following a ketogenic meal plan should consult their doctor to determine if this diet is safe and suitable for their specific needs. Lastly, this diet may not be appropriate for individuals who are hypersensitive to dietary cholesterol, who account for around one-quarter of the world’s population ( 18 ). Summary The ketogenic diet may not be safe for pregnant women, children, people with kidney, liver or pancreatic disease and those who are sensitive to dietary cholesterol.
The bottom line. You should avoid cheat meals and days on the keto diet. Consuming too many carbs can kick your body out of ketosis — and it takes...
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Exposing your body to cool and even cold temperatures may help recruit more brown fat cells. Some research suggests that just 2 hours of exposure...
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You'll Age Slower Stop eating sugar. This is especially true when it comes to your looks. If you want to look younger than your age, eat a...
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Of these, the following are considered extra lean: Eye of round roast and steak. Sirloin tip side steak. Top round roast and steak. Bottom round...
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Three rules for a Ketogenic Meal Plan | Week 1 Cut out potatoes, pasta, bread, rice, grains, beans, and sugar and don't eat too many fruits. ......
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It is a low-carb and low-calorie vegetable, rich in vitamins, minerals, and sulfur compounds that help stabilize your blood glucose levels. Are...
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