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When Does Keto Flu Start

What Is Keto Flu? (plus 6 Ways To Cure It)

What Is Keto Flu? (plus 6 Ways To Cure It)

You’re tired and dizzy, you crave sugar, bread, pasta, and your mind wanders like crazy. You just started a ketogenic diet (or a Paleo or other low carb diet) and you’re suspicious if your new diet is making you feeling this crappy. Removing carbohydrates from your diet all of a sudden may well be the reason why you’re barely able to concentrate on this sentence! This can happen even on a Paleo diet if you remove too many carbs from your diet. And all this feeling of crappiness is due to something people call Keto Flu (or Carb Flu). Read on to find out what is keto flu, how long keto flu lasts, and of course, how to cure keto flu. (CARB FLU = KETO FLU) KETO FLU INFOGRAPHIC – please pin! Please feel free to pin and share this infographic about the keto flu. WHAT IS KETO FLU? Keto flu describes the flu-like symptoms that people starting a low-carb diet often experience. These symptoms are caused by your body being too used to receiving carbohydrates from the food you eat and not being able to change your body’s energy source when you stop eating carbs. (If you’re interested in the science, then this article provides a very detailed explanation of why keto flu happens.) Some people explain keto flu as symptoms resulting from withdrawal from carbohydrates (think drug addiction here). And indeed, there are studies showing that sugars (which are a form of carbohydrates) can cause drug-like additions. But don’t panic if you think you have keto flu. I’ve listed several ways to shorten that period of feeling crappy below. WHAT ARE THE SYMPTOMS OF KETO FLU? If you just started a low carb or ketogenic diet, then you might experience keto flu symptoms like: Fatigue Sugar cravings Dizziness Difficulty focusing (or Brain Fog) Nausea Difficulty Getting To Sleep Irritab Continue reading >>

Keto Flu: Symptoms And Remedies

Keto Flu: Symptoms And Remedies

As a health conscious and fitness enthusiast, you might be interested in Ketogenic diet aka Keto diet. Keto is very effective to reduce the extra fats in your body. But leaving the lifelong habit of having carbohydrate on a daily basis can have some initial disturbance. You might be feeling nausea, irritation or maybe mental blurriness on the first few days of the Keto diet. Some think of it similar to leaving a drug addiction! Don’t worry, these unwanted symptoms will go away in no time! So, What is this Keto Flu Actually? As you start avoiding the usual rich in carbohydrate food habit, your body thinks that there is a problem. It will rebel at first and cause flu-like symptoms. This particular situation is termed “Keto flu”. Our body is very receptive and soon will fill new source of energy, in our case find it from the fats. The body will start to burn the fats and work like a fat-burning machine. The symptoms last for about 2-5 days. In some cases, people face these symptoms for up to 15 days. Normally the flu will visit you between day 3 and day 7, and leave between day 5 and day 15. Some people experience the flu while others don’t. It depends on how carb-dependent you were before starting the keto diet. The more carbs your body used to consume, the worse the symptoms. The Symptoms of Keto Flu The symptoms are pretty common; almost like the common flu. Maybe your symptoms are like: Fatigue or constant feeling of weakness Dizziness or headaches Extreme cravings for carbohydrates i.e. sugar Irritation Diarrhea Mental fogginess or blurry focus Nausea Sleep deprivation So, if you facing these situations after starting the Keto diet, you might be having normal Keto flu. Here are simple treatments for this: The Cure: How to Get Relieved from Keto Flu? As we have Continue reading >>

8 Ways To Blast Through Low-carb Flu And Dive Into Ketosis

8 Ways To Blast Through Low-carb Flu And Dive Into Ketosis

Have you just started a low-carb diet? Do you find yourself feeling exhausted and overcome by tiredness? Perhaps you are thinking that going low-carb wasn’t a good idea after all… You might already know that these symptoms are not uncommon, especially if you are doing low-carb for the first time. Also known as “low carb flu” or “Atkins flu”, this phase is completely normal – although by no means pleasant. This condition occurs when you cut your carb intake sharply, to about 20-30g a day, in order to induce ketosis. What is low-carb flu? Your body is used to running on carbs. It’s been operating this way for decades. Cutting carbs in favour of fat is a huge change for your metabolism. Your body needs some time to adjust to this change. This period of adjustment can sometimes cause flu-like symptoms. Fatigue is the most common one, but you could also get muscle cramps, headaches, dizziness and mental fog. Some of these symptoms are markers of sugar withdrawal. Sugar addiction is real and common, so trying to break away can be difficult. Low-carb flu is not actual flu Please note that “low carb flu” does not include fever or respiratory cold-like symptoms such as coughing or sneezing. If you are experiencing any of these, it means that you might have actually caught an infection! So it would be a good idea to postpone starting your diet until you are all clear. How can you fight tiredness and other symptoms of low-carb flu? First of all, remember that it won’t last forever. Low-carb flu usually lasts around 3-5 days (although could be 1-2 weeks for some unlucky people with high metabolic resistance). Here are some simple tips on making this transition easier. 1) Eat more fat Fat is the key to this whole issue. You must eat lots of it – a lot more th Continue reading >>

Day 3: Keto Flu Strikes!

Day 3: Keto Flu Strikes!

Ugh. Day 3 on a new low carb challenge is the pits! That’s when the Keto Flu always hits me. Screaming headache, leg cramps, irritability, etc. NOT fun! On top of that, my abs AND arms were sore from my killer workout on the Ab Carver Pro, lol. Double Whammy! I love that feeling though, because it means it’s working. I have lost 3.6 pounds in the first 3 days of this challenge. Yay! Yesterday was an odd day though, given I had the keto flu. I intentionally knocked myself out of ketosis before this challenge started on Monday (I had ONE off-plan meal Saturday night) because I like to kick off a new challenge on the same track with everyone else. (You’re welcome! lol) I was miserable all day yesterday. I got up at 5am, worked a full day, and totally crashed by 5pm. I slept a solid six hours, which is my norm, which meant I woke up at 11pm last night ready for coffee. lol. Oh well! Fortunately I work from home so I can do that. The great thing though, is that I woke up weighing less! I’m down to 151 pounds today. How to track meals when you’re off schedule? I have this rule that “it’s not tomorrow until I’ve slept.” Since I woke up at 11pm (after a full sleep) I decided it was officially “tomorrow” (today) for me, so I started a new food log. I didn’t actually eat until after midnight anyway. That makes sense, right?! I guess some people go by the 24 hour clock, some people go by their own clock (day), depending on your work schedule and such. Whatever works! Day 3: Wednesday’s Low Carb Meals I woke up early (before sunrise) and did NOT feel like eating. That’s when you know ketosis is setting in, as it’s a natural appetite suppressant. I had coffee and got some work done, then finally grabbed breakfast when I went out for errands. I stopped b Continue reading >>

Keto Flu 101: Everything You Need To Know

Keto Flu 101: Everything You Need To Know

In Keto Flu 101 my goal is to answer the questions I get asked on a daily basis about the Keto Flu. Many people who are interested in going into ketosis are afraid that they will get the keto flu and are looking for ways to avoid getting it all together. While every person’s experience is different, knowledge is power, so prepare to arm yourself with as much information about the keto flu as possible before you start the diet, so you know what to expect. ~ This post contains affiliate links to help you find the products we use. Already started Keto? Don’t worry; this post will still give you the tools you need to prepare yourself as well. Look, this is the rest of your life we are talking about. As my favorite author, C.S. Lewis said “Hardship often prepares an ordinary person for an extraordinary destiny.” and that is true even in the case of the keto flu! Keto Flu 101: Everything You Need To Know The “keto flu” is what we commonly call carbohydrate withdrawal symptoms. These symptoms usually occur in people who start a low carb diet that alters their hormones and causes and electrolyte imbalances. Don’t let this alarm you; this is a GREAT thing. In other words, it describes a cycle in the body adapting to a newly started low carb diet. Think about the keyword here, which is withdrawal. The same way an addict withdrawal from any drug. Your body is so used to living off of carbs that both your body and your mind think you need these to survive. On most diets you’ve tried in the past, your mind was probably much harder to fight than your body. Maybe you’ve never been on a diet that caused you to go through any form of withdrawal, and that’s where you’ll find the greatest source of power when it comes to Keto! With Keto, once your body goes through w Continue reading >>

The Dreaded Keto Flu

The Dreaded Keto Flu

For all the excellent benefits of the ketogenic lifestyle, getting there can be a physically rough road. The primary reason for this is what is known as the “keto flu”. Almost everyone who has changed their life to the healthy ketogenic lifestyle has had to deal with the keto flu, and some have had a worse deal than others. Background The keto flu is the common name for the induction phase of ketogenesis. That means it’s the period of time when your body is getting used to the changes you have made to what you eat. When you change what you eat, you change everything about how your body operates and functions. Inside your gut (where close to 70% of your immune system lives) are billions of bacteria, and they are all battling for dominance. If your diet consists of highly refined carbs, the types of bacteria that thrive in your gut (e. coli, h. pylori, candida a, etc.) will be inflammatory and detrimental to your immune system. By changing your diet to be high in fat, those same bacteria die off rapidly, because they don’t have their preferred energy source. This massive bacteria death has consequences. These consequences are typically: Diarrhea Headaches Nausea Lack of mental focus and clarity Fatigue In short: You feel like you have the flu. That’s because, in a way, you do. Your immune system is taking a beating when you make the change, because it has grown accustomed to the way things have been. But once you get through the induction phase, and you start to feel better, your immune system will be several times stronger and more efficient. That’s one of the reason that Ketovangelists don’t get sick (and when they do, it’s not nearly as bad as it could have been). Changing Fuel Sources The best way to think about what you’re doing to your body is to i Continue reading >>

What Is The Keto Flu Or Low Carb Flu And What To Do About It?

What Is The Keto Flu Or Low Carb Flu And What To Do About It?

Keto flu symptoms, mitigation and getting over excess carbohydrates Any major dietary or lifestyle change has the potential to cause discomfort or lets face it, even mess you up for a bit. This is sometimes referred to as a ‘flu’. It’s the most common time during which people will quit their dietary or lifestyle shift as many simply feel they are unable to function without significant carbohydrates and snacking throughout day. Here we’ll discuss the major downside to starting a ketogenic diet or a low carb one, and how to minimize the discomfort often accompanying this adaptation period. Like most people you’ve probably spent 20 – 60 years feeding your body a significant amount of carbohydrates and much of them from poorly chosen overly processed sources. Your cells, organs, central nervous system and brain have all adapted to it through hormonal and metabolic responses normally running in the background. Switching fuel sources, like eating less carbs and more fat, is likely to throw your body and brain for a loop. To be clear, the “keto flu” label is a bit of a misnomer. It’s more akin to carbohydrate withdrawal symptoms resulting from a shifting hormonal states and imbalanced electrolyte adjustments that are along for the ride. Regardless, this buzz term is in the general consciousness now so we might as well keep using it for now. Before diving into the details, keep in mind that the following four books should teach you nearly everything you need to know about low carb and ketogenic diets, including how to handle the keto flu. The rest of the relevant science is dispersed amongst hundreds if not thousands of papers only a search away on PubMed. If you want to ask questions about it or be part of our community please visit Ask BreakNutrition. Sympto Continue reading >>

Low-carb Side Effects & How To Cure Them

Low-carb Side Effects & How To Cure Them

Are you struggling while starting out on a low-carb or keto diet? Do you get headaches, leg cramps, constipation or any of the other more common side effects? Use the information on this page to avoid them – and feel great while losing weight. The main solution to most common problems when starting low carb is to increase the intake of water and salt. It’s even better to do it preventatively during the first week. If you do, you’ll most likely not experience any of these problems, or they’ll only be minor. Use one of the shortcuts below for specific problems – or just continue reading for all of them. Top 6 common problems when starting Less common issues on low carb Low-carb myths Leg cramps Leg cramps are not uncommon when starting a strict low-carb diet. It’s usually a minor issue if it occurs, but it can sometimes be painful. It’s a side effect of the loss of minerals, specifically magnesium, due to increased urination. Here’s how to avoid it: Drink plenty of fluid and get enough salt. This may reduce loss of magnesium and help prevent leg cramps. If needed, supplement with magnesium. Here’s a suggested dosage from the book The Art and Science of Low Carbohydrate Living by Drs. Jeff Volek and Stephen Phinney: Take 3 slow-release magnesium tablets like Slow-Mag or Mag 64 a day for 20 days, then continue taking 1 tablet a day afterwards. If the steps above are not enough and the problem is bothersome, consider increasing your carb intake somewhat. This should eliminate the problem. The more carbs you eat though, the weaker the impact of the low-carb diet. Bad breath On a strict low-carb diet some people experience a characteristic smell from their breath, a fruity smell that often remind people of nail polish remover. The smell is from acetone, a ket Continue reading >>

Keto Flu: What It Is And How To Beat It The Healthy Way

Keto Flu: What It Is And How To Beat It The Healthy Way

You Don't Have to Get Keto Flu to Get Into Ketosis So you’re starting a keto diet. You have a lot to look forward to. A lot of fat loss is in your near future, however, there is something else that might come along with this diet. That something else is the keto flu. The keto flu is something that you may experience in the first stages of your keto diet. Your body will be going through a lot of changes and it’s going to need some time to adjust. Be prepared for your body to breakdown a little before it’s able to start feeling strong. Keto Flu: What Is It and How to Beat It When you start the ketogenic diet, your body is going to go through a lot changes. Depending on what your diet was before you started, this might be a complete shock to your system and with that shock comes some after effects. Symptoms There are some symptoms that are almost sure signs of the keto flu once you start the diet. They are: Fatigue Headaches Cough Irritability Nausea If all of these symptoms look like regular flu symptoms, that’s because they are. Try not to be alarmed when you start getting these symptoms after beginning the diet. Your body just needs to adjust to what you’re starting to put it through. I can tell you from personal experience that having these symptoms is no fun at all. It sucks. It makes you wonder if starting this diet is even worth it. These feelings and symptoms will eventually go away once your body starts to enter ketosis. Getting these symptoms shows how dependent your body is on carbs. You’ll soon come to realize that when you start having very few carbs, these symptoms will on longer exist. Why You Will Get Keto Flu If for some reason you haven’t been paying attention, a keto diet significantly limits your carbs. I’m going to assume that you’ve Continue reading >>

Common Ketosis Side Effects And Treatments

Common Ketosis Side Effects And Treatments

There are many awesome benefits with come with adopting a low-carb ketogenic diet, such as weight loss, decreased cravings, and even possibly reduce diseases risks. That being said, it’s also good to talk about possible ketosis side effects so you know fully what to expect as you start this new health journey. Not everyone experiences side effects when starting a ketogenic diet, and thankfully, those who do don’t usually experience them for very long. It varies with the individual, but just to make sure all your bases are covered, we’re going to breaking down each possible side effect and go over ways to manage and alleviate them if needed. KETOSIS SIDE EFFECT 1 – Frequent Urination As your body burns through the stored glucose in your liver and muscles within the first day or two of starting a ketogenic diet, you’ll be releasing a lot of water in the process. Plus, your kidneys will start excreting excess sodium as the levels of your circulating insulin drop. Basically, you might notice yourself needing to pee more often throughout the day. But no worries; this side effect of ketosis takes care of itself once your body adjusts and is no longer burning through the extra glycogen. KETOSIS SIDE EFFECT 2 – Dizziness and Drowsiness As the body is getting rid of this excess water, it will also be eliminating minerals like potassium, magnesium, and sodium too. This can make you feel dizzy, lightheaded, and fatigued. Thankfully, this is also very avoidable; all it takes is a little preparation beforehand. Focus on eating foods that are rich in potassium, such as: Leafy greens (aim for at least two cups each day!) Broccoli Dairy Meat, poultry, and fish Avocados Add salt to your foods or use salty broth when cooking too. You can also dissolve about a teaspoon of regu Continue reading >>

First Week: Top 3 Keto Conundrums

First Week: Top 3 Keto Conundrums

The low carb lifestyle is known to sculpt some serious fat off your body. Many followers of the keto diet experience rapid weight loss, low hunger levels, and good energy levels. Since you cut out most of the high sugar foods, controlling your calories becomes a breeze. Sounds like an easy plan to success, right? Those who joined the ketogenic army can attest that the early weight loss comes with a toll. The first week of low carb living can be daunting, both mentally and physically. As your brain and body are adapting to a life without glucose, you may become outright miserable. Don’t go shoving cake down your neck just yet – the misery passes. To have an idea what you’ll go through, check out these common side effects that most go through when switching to a keto diet. Usually they only last for the first few days to a week, but preparing yourself for what might come will always help. Mental and Physical Fogginess The first major sign – coming 2 or 3 days into your ketogenic transition – will be the fogginess. You’re brain likes to take it easy and it if had a choice, would run on only glucose. As your body is switching from glucose to ketones as its main source of energy, your body will continue to burn the last stores of glycogen. This results in a foggy haze that might make it hard to concentrate. You might find yourself staring into space or feeling lethargic, but have no fear – it will pass. Headaches might pound at your door, nausea can pit in your stomach, muscle cramps can ruin your day and irritability can spark arguments, but knowing this can help you plan. Switch your diet in the middle of the week, so you will have the weekend to fully rest and recover from your transition. What we suggest is to go super low carb for the first week, which mea Continue reading >>

Lchf – What To Expect For The First Couple Of Days

Lchf – What To Expect For The First Couple Of Days

Keto flu or carb crashing. There are many names for what happens when you stop eating carbohydrates and start fueling your body with dietary fat instead. On this page I will tell you what to expect for those first couple of days and also give you my best tips for an easy transition. If you’ve been eating the standard Low Fat High Carbohydrate diet for your entire life, it’s safe to say that your body is probably a sugar burner. This also goes even if you’ve managed to keep your diet healthy in terms of low in sugar and junk foods. Grain products, potatoes and starch in general are all converted to glucose (blood sugar) in the body. And your body is a clever machine that tries its best to adjust to whatever you provide it with. By feeding it plenty of carbohydrates, it has enough fuel and never really have to rely on fat for energy. Over time your body has slowly downregulated the hormones and enzymes used for fat burning, for the simple reason that they weren’t all that necessary. And then, all of a sudden you stop eating carbohydrates! For the first couple of days, your body relies on stored carbohydrates (glycogen) for energy but after 3-4 days, the storage is empty. You’re feeding your body dietary fats but your body isn’t familiar with what to do with it, so now it starts complaining. Or even crashing! Also called the keto flu. This is how you feel: COMMON SYMPTOMS OF KETO FLU – CARB CRASH ¤ Headaches ¤ Fatigue, feeling exhausted, heavy legs ¤ Dizziness, nausea, feeling lightheaded ¤ Problems concentrating ¤ Mood swings, feeling irritable ¤ Constipation or diarrhea ¤ Bad breath – metallic taste in the mouth ¤ Crazy appetite or cravings or no appetite at all These symptoms are all your body telling you that it does not have access to enough fu Continue reading >>

Keto Flu Symptoms: Do This Before Starting A Keto Diet

Keto Flu Symptoms: Do This Before Starting A Keto Diet

I remember when I first started on my keto diet journey almost 2 years ago. I never heard anything about a keto flu until I was in the mist of going through it myself. Some things were not that bad, others were kinda strange…lol… But when it’s all said and done, you may experience a couple or maybe even multiple keto flu symptoms when starting out. So I wanted to touch on a few symptoms that I went through as well as those that I’ve worked with. I also want to give you a few tips on what you can do before starting a ketogenic diet or if you’re already experiencing keto flu symptoms to minimize the affects. What is Keto Flu? The keto flu is when you’re going through withdrawals from not eating carbohydrates. When you first start a ketogenic diet, you’re body will be in sort of a shock stage. Being that we are conditioned from birth to depend on glucose as a fuel source, our body is kinda confused on what’s happening. So when we become carb depleted, it’s natural to feel weary or have brain fog. Because we’ve depleted our glycogen storage, our body is forced to use fat as its primary source of fuel but it has to learn how to do it. You’re not going to keto adapt overnight and if you have any serious metabolic derangement, It can take months before you keto adapt. Never the less you’ll be surprised with the fat loss and the health benefits that you’re going to experience even before you “actually” keto adapt. So don’t rush it, take your time and be patient… I’m mainly talking to you “Ladies”…lol… Because you are the ones sending me emails everyday trying to lose 10 pounds in three days…smh… So just relax! Keto Flu Symptoms Okay, now we’re getting to meat of the article (why you’re here) and I want to do by best to help yo Continue reading >>

Keto Flu Symptoms + 7 Remedies (low Carb Diet Beginners Guide)

Keto Flu Symptoms + 7 Remedies (low Carb Diet Beginners Guide)

I thought going low carb was meant to be good for me, but I feel like Sh#&t! Don’t worry I’ll try help you feel better ASAP with the tips below. First off though – Congrats, you did it! You finally took the leap & started a low carb, ketogenic, LCHF or Atkins diet. However, are you feeling sick and horrible only a couple of days into your new way of healthy eating & you think that you might have caught some kind of cold? The truth is, you have caught something- it’s called keto flu (a.k.a induction flu, ketosis flu, Atkins flu) Now you’re probably wondering: “What is it?” “Is it contagious?” “Is it fatal?”, and of course, “How do I get rid of it?” Not to worry; it’s neither contagious nor life-threatening. I’m going to explain exactly what is keto flu, what are the common symptoms, and my top recommended fixes to get you feeling normal again ASAP. What is Keto Flu? Keto flu is also commonly known as the ketogenic flu, carb flu or induction flu. In simple terms, it is a carb withdrawal response. That means, it is your body’s way of changing from using carbohydrates as a primary fuel source (glucose) & converting across to using fat for fuel (ketones). What Causes Low Carb Flu? There are probably two primary reasons for most people. #1 Electrolyte Imbalance The first is that the sudden change in your diet has caused an electrolyte imbalance. When you switch to a ketogenic diet, you are cutting out processed fortified foods in exchange for more organic, wholesome, real foods. This can lead to an electrolyte deficiency. (see which ones commonly below) #2 Keto-Adaptation Period The second issue is that your body is trying to become keto-adapted. The easiest way to look at it is that you are trading one source of fuel (carbohydrates) for anothe Continue reading >>

What Is Keto Flu & How To Help!

What Is Keto Flu & How To Help!

Symptoms of Keto Flu: Keto flu is the name given to a set of symptoms some people experience when first starting keto. It’s not actually a flu and definitely not contagious, but it can become quite tiring. Keto flu symptoms are very similar to that of your regular flu and can last anywhere from a day to a few weeks! You may experience fatigue headaches cough sniffles irritability nausea Many people who experience these symptoms in the beginning of their ketogenic diet will believe the diet is to blame and carbs are good after all. Ironically, seeing these symptoms is a sign that you were very dependent on carbohydrates! Your body is going through withdrawal from sugar and carby foods. Subscribe for a FREE copy of our 14-Day Keto Meal Plan Withdrawal from Carbs There are studies that have shown sugar has the same effect on our bodies and brains as cocaine and heroine!1 The same areas of the brain are activated when one eats sugar as when one ingests cocaine. In addition, when we eat sugar, our brain sends messages for the release of dopamine, the “feel good” hormone. After some time, the release of dopamine is more or less regulated and less is sent out each time we eat sugar. The absence of large amounts of dopamine triggers our need to want more sugar, to get that same “feel good” feeling back. Coincidentally, drug addiction is exactly that. The brain remembers what made it feel good, even if you don’t- cravings aren’t random. When we stop eating sugar (or carbs altogether) our bodies can go through withdrawal. Many people report irritability and mood swings from the hormone surges, or lack thereof. Our bodies are recalibrating themselves without the influence of heavy factors such as carbs. Readjusting to Fat Headaches and fatigue can come from the sudde Continue reading >>

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