Keto Diet is a high-fat, adequate-protein, low-carbohydrate diet. This dietary plan entails minimizing your carbs intake and increasing your fats intake to get your body to use of fat as a form of energy.

Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.
This diet switches your body’s energy supply from glucose (which is derived from carbs) to ketones, which come from fat. The ketogenic diet essentially uses your body fat as an energy source, thereby altering your bodily functions. The ketogenic diet puts the body enters into a state of ketosis. Ketosis is a bodily process wherein the body starts producing ketones in the liver to produce energy. Ketone is a type of organic compounds that the body uses in place of those missing carbs.

After following this dietary regimen for a couple of days, the body might react in an undesirable way. One might experience headaches, fatigue, dizziness, irritability, lack of motivation, muscle cramps, stomach pain, sugar cravings and nausea. These symptoms of uneasiness, also known as Keto Flu. It’s not a flu but a state of uneasiness as the body adjusts to Keto diet. This arises as the body starts “withdrawing” from breaking down of carbohydrates for energy generation purposes and shifting to a new energy source. 

Keto Flu symptoms are experienced during the first week of a keto diet, especially days 3-5. Fortunately, it’s temporary, and you’ll soon feel fine again. In fact, you’ll likely have more energy than before you started the diet.

Worry not, there are ways to make the body adapt to the Keto diet changes quicker and smoother. Transition to Keto diet and rid the body of Keto flu by following suggestions – 

  • Drink enough water – Staying hydrated throughout the day will help to cure the Keto Flu. Shifting to the Keto diet leads to loss of water & salts from the body. Simply keep yourself hydrated, and even add salt to water.
  • Get adequate sleep – Lack of sound sleep accelerates the production of stress hormones in the body to rise. It further increases fatigue and irritability, thereby making the body fall prey to tired and lifeless.
      
  • Moderate exercise – One must exercise moderately, and practice yoga to remain calm during this phase. One must refrain from strenuous exercising, and keep it light on the physical movements.
  • Increase electrolyte supplements – Take electrolyte supplements in your daily diet as starchy fruits & vegetables get eliminated on switching to Ket Diet. These are essentials minerals that the body requires to function properly. 

So, now that you know the in & outs of Keto Flu, take informed decisions with your diet transition, and Keto on!

By Anirudh Kacker