Embarking on a high protein low carb diet is certainly a great way to effectively and efficiently lose weight and improve your overall health. However, some people encounter flu-like symptoms during the first week of starting the diet, also known as the ‘keto flu.’
What Causes the Keto Flu and What Exactly is It?
The ‘keto flu’ can be described as a collection of symptoms that some people experience when they first adopt a low carb diet. The symptoms usually include fatigue, nausea, headache, dizziness, irritability, and muscle soreness. Experts believe that this occurs due to the change from burning glucose for energy to burning fat for energy.
Low-Carbohydrate Diet Foods to Avoid
It is important to avoid foods that are high in carbohydrates while starting a new low carb diet. Some of the foods to avoid include grains, sugar, potatoes, and most fruits. Instead, focus on high protein low carb diet foods such as lean meat, fish, and non-starchy vegetables like spinach, kale, and broccoli.
Low Carb Diet Breakfast Foods
Irrefutably, breakfast is an important meal on a low carb diet and as such, it deserves special attention. Some low carb breakfast food alternatives include eggs, bacon, avocado, and Greek yogurt. Here is a low carb breakfast food items list that you can refer to:
- Greek yogurt
- Spinach omelet
Keto Flu Remedies
There are several remedies that can help alleviate the symptoms of the keto flu. One option is to drink plenty of water to stay hydrated. Another option is to supplement with electrolytes, such as magnesium and potassium. Alternatively, trying a keto powder drink can also help.
Some Typical Keto Flu Symptoms
Here are some common signs of the keto flu:
- Muscle soreness
Dealing with Keto Flu Side Effects
Some people may experience diarrhea during the keto flu. This is due to the increased fat intake and the body’s need to adjust to the new diet. Drinking plenty of water and augmenting with electrolytes can help alleviate this symptom.
Ketosis Acidosis: A Dangerous Condition?
Ketosis acidosis is a rare and potentially dangerous condition that can occur in people who follow a very low carb, high fat diet. Symptoms include nausea, vomiting, and confusion. If you experience these symptoms, seek medical attention immediately.
Ketosis and Weight Loss: Is There a Connection?
Ketosis is the state in which the body burns fat for energy instead of glucose and there’s research that suggests that it can lead to weight loss. However, it is important to follow a well-balanced low carb diet to ensure optimal health and weight loss.
Ketosis and Bad Breath: Overcoming the Problem
Some people may experience bad breath during ketosis. This is due to the increased production of ketones in the body. Drinking plenty of water and practicing good oral hygiene can help alleviate this symptom.
The keto flu can be a challenging experience, but by following a well-balanced low carb diet and implementing some of the remedies discussed in this article, you can lessen the severity of the symptoms and continue on your weight loss journey with ease. Always seek the advice of your healthcare practitioner before starting any new diet or supplement regimen.
What Exactly is the Keto Flu?
What Are Some Healthy Low Carb Breakfast Foods?
How Can I Help Alleviate Keto Flu Symptoms?
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