The Ketogenic diet has become one of the most popular diets for weight loss. But not many people know that those new to it may experience an initial challenge known as “Keto flu”.
“The term Keto flu describes a set of symptoms that some people have during the first few days of starting a ketogenic diet owing to a sudden reduction in carbohydrate intake among other factors,” said Rahul Kamra, founder of Ketorets. “As the body gets used to burning fat for fuel rather than glucose, an abrupt drop in carbohydrate intake may result in withdrawal symptoms,” added Kamra.
Symptoms
One of the most common symptoms is fatigue, which individuals can experience in the starting days of a ketogenic diet. “Another symptom of the keto flu is headaches. These headaches may last a few days and can be minor to severe,” Kamra shared. During this time, mood fluctuations, irritability, and overall discomfort are also typical. “Sleep patterns can be disturbed by variations in hormone and energy levels. Some people may feel dizzy, which happens because of changes in fluid balance and electrolyte imbalances,” said Kamra.
Can there be other causes?
According to Kamra, the lower consumption of carbohydrates may result in lower insulin levels, which raises the amount of salt excreted by the kidneys. “The equilibrium of other electrolytessuch as potassium and magnesium, is subsequently impacted by this. The increased excretion of water can cause electrolyte imbalances as well as dehydration,” said Kamra.
But low carb diets are less stressful on the pancreas and insulin production compared to high-carb diets. “If the body runs out of stored carbsthe liver produces ketones, a type of fat that can be converted into energy,” elaborated Vibhuti Jain, nutritionist, Lo! Foods.
What can help?
*Drinking plenty of water is crucial, as dehydration can exacerbate symptoms.
*Replenishing electrolytes such as sodium, potassium, and magnesium is vital to counteract the loss that occurs when carb intake is reduced. “To maintain the right balance, eat foods high in electrolytes, such as leafy greens, avocados, nuts, and seeds,” said Kamra.
*Easing into carb restriction can help your body adjust more comfortably. “A well-rounded diet supports your body’s needs during this metabolic transition,” said Kamra.
While Keto flu is temporary, managing it effectively can help smoothen your fitness goals. It is always essential to consult a healthcare professional before starting the diet, or seeking guidance from a Keto-trained coach. “Educating yourself about the Ketogenic process is also crucial if you’re pursuing this change independently,” said Kamra.
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First uploaded on: 10-06-2024 at 09:30 IST
