Exercise Lightly But Dont Over Do It
Strenuous exercise will sap your body of much-needed energy and make you more vulnerable to Keto Flu.
When initiating the Keto Diet, you want to allow your body to take on one change to the system at a time.
Like I said earlier, be kind to yourself.
Shocking your body with a bunch of changes all at once is bound to make you feel ill and suffer keto flu, you wont sustain it for long.
To this day one of my favorite exercises is just walking briskly. Walking is easy on your joints, feels good to get out and ramps up your metabolism.
Use a cheap pedometer to count your steps if you want something more techy get a Fitbit or if youre the type that want the works splash out on one of the Garmin Fitness Watches I have one and it does everything, even GPS.
Just walk and move, one thing at a time.
Take It Easy With Physical Activity
Although many people find that their energy and stamina improve on a keto lifestyle, trying to do too much in the early stages can worsen keto flu symptoms.17
Well-known ketogenic researcher Dr. Steve Phinney has conducted studies in endurance athletes and obese adults demonstrating that physical performance decreases during the first week of very-low-carb eating.18 Fortunately, his research also shows that performance typically recovers and often improves within 4 to 6 weeks.
Walking, stretching, or doing gentle yoga or other mind-body exercise should be fine and may even help you feel better. But when your body is already under stress from trying to adapt to a new fuel system, dont place an additional burden on it by attempting any type of strenuous workout. Take it easy for the first few weeks and then slowly increase your exercise intensity.
How To Avoid The Keto Flu
This is a guest post by Louise Hendon, co-host of The Keto Summit and author of The Essential Keto Cookbook.
The keto diet is a powerful way to improve your health. But it isnt all sunshine and roses.
Many folks experience keto fluwhen they first go keto –
And its exactly what it sounds like: headache, brain fog, fatigue, irritability.
But there are ways you can prevent keto flu .
Well be running through ways to avoid keto flu in this article . Plus well also recap what keto is and share a few tips for starting your keto diet.
Recommended Reading: Does Blue Cross Blue Shield Cover Flu Shots At Walgreens
A Final Word On What To Expect From The Keto Flu On The Ketogenic Diet
After your body has transitioned to burning ketones for energy you need, the side effects will likely dissipate. I felt very energetic. I didnt have energy dips throughout the day, says Mancinelli, who says she lost 9 pounds while on the diet.
Still, not everyone is convinced that keto is worth the trouble for people who want to lose weight and keep it off.
There isnt good scientific evidence that a keto diet leads to long-term weight loss, and there is a wealth of evidence on the importance of eating whole grains, fruit, vegetables and legumes, says Grieger, who does not recommend the diet. Indeed, the two best diets on U.S. News & World Reports 2018 list, the Mediterranean diet and the DASH diet, both maximize whole grains, fruit, vegetables and legumes, while minimizing saturated fat, which is in keto-friendly foods such as butter and coconut oil. If youre looking for a regimen you can stay on for the long-haul, they may be better options for you.
Why Does Keto Flu Happen
Modern medicine doesnt really provide any solid answers as to why some people feel so terrible with keto flu while making the switch to a ketogenic diet, while others may have mild or no symptoms.
But like a juice cleanse, some symptoms of the keto flu are probably related to general detox and making a dramatic dietary change.
This can shock the gut a little bit, but shouldnt be anything the body cannot adapt to relatively quickly, in a matter of days to be more specific.
Followers of the keto diet maintain that after your body has shifted to burn ketones instead of sugar, the keto flu will no longer be an issue.
Once they get to the other side of the keto flu, most people report feeling better than ever. Like any good detox, you can deal with keto flu symptoms with a little strategy and easy natural remedies.
Also Check: Does Cvs Do Flu Shots For Minors
Tools For Recovering From Illness
Youre showing signs of getting sick. Youre already in ketosis, which means that your body is producing many of the ketones that can help you get healthy again faster. Whether or not youve decided to fast through your illness, there are several natural strategies you can use to help you heal faster. Note that you dont have to follow all of these suggestions instead, try the ones that seem to be the most effective for your body or the ones that are most appealing to you.
Do Ketone Pills Work Without Exercise
Yes, ketone pills work without exercise if you follow the diet correctly. Eating low-carb and high-fat foods is the most important part of staying in ketosis. If you follow this nutritional intake and take the supplements, you should see results.
We recommend exercising to maximize your results and lose weight faster. Hitting the gym helps you burn more calories, shed fat, and build lean muscle mass. You dont have to exercise to make keto diet pills work, although doing so amplifies the effects.
You May Like: Can You Get Prevnar And Flu Shot Together
Tips For Managing The Symptoms Of Keto Flu
The keto flu can leave you feeling pretty miserable. We dont have research on the keto flu, so most of the information on helping with the keto flu comes from reports from people who have tried the diet themselves.
These tips could help lessen keto flu symptoms, and they may help your overall health.
When Does Keto Flu Start
For the average person, keto flu hits within the first 1-3 days of starting a ketogenic diet.
So even though how soon does keto flu start? is one of the most common questions I get about this temporary side effect of keto, the good news is youll know pretty quickly if youre going to get keto flu or not.
Don’t Miss: Universal Flu Vaccine Clinical Trials
Other Keto Side Effects
If you havent started Keto yet, then this post can sound rather off-putting! But honestly, these symptoms typically go away quickly . And then youll be left to enjoy all the benefits of a Keto diet like fat-loss, more energy, less hunger, and more focus.
However, if you do find yourself experiencing some of the side effects of Keto, then make sure to consult your medical professional. Also note that not all side effects might be due to your dietary change!
Adjusting To A New Way Of Eating
First, it could be that those who suffer from Keto flu are simply more sensitive to the changes that occur in their bodies when they switch to a Ketogenic diet. It is, after all, a major shift from the way most Americans eat, and the more carb-heavy a dieters previous food choices were the more likely it is that they will have to experience this adjustment period.
Also Check: Best Daytime Cold Flu Medicine
How To Beat Keto Flu
Are you looking to make the switch to a ketogenic lifestyle but afraid of feeling depleted and drained due to the dreaded keto flu? Fear notthere are several easy ways to prevent and beat keto flu!
Whether you are new to keto or you kicked yourself out of ketosis by having too many carbs and are restarting your journey, youll want to learn how to avoid the symptoms of the keto flu.
A Bump In Cortisol The Stress Hormone
The T3 hormonal change is linked to another shift in hormonesspecifically, your cortisol levels will start to rise.
Youll know when this happens because youll notice your friends and coworkers wont want to be around you. Just kidding. But you might feel more irritable and have trouble sleeping. Youll balance out as your body adjusts to using ketones as a new fuel source.
Recommended Reading: Do All Cvs Do Flu Shots
How Long Does Keto Flu Usually Last
This is a tough one as it varies from person to person.
According to Dr. Andreas Eenfeldt, M.D., Most people feel one or more of these symptoms during the first week of a keto diet, especially days 3-5. Fortunately, its temporary, and youll soon feel fine again. In fact, youll likely have more energy than before you started the diet.
Generally, most people find the issues are worst in the first week of ditching carbs from their diet.
Some people will find symptoms linger into the second week. A few people report symptoms of feeling weak lasting 3-5 weeks.
It sounds rough, but dont worry thoughwhile Keto flu is inconvenient, its thankfully temporary.
As Registered Dietician Kristin Kirkpatrick, RD says: At one point, during a heated discussion about dog food, suggested, in a very loving and compassionate manner, that perhaps I eat a piece of bread. It was a rough start. And then, it wasnt. The cloud lifted. I went from irritable and hangry to feeling great.
So if youre feeling under the weather, dont panic. Ive listed several ways below to shorten that period of feeling crappy below.
How Do Exogenous Ketones Help You Get Into Ketosis
The human body naturally produces ketones when burning fat for energy rather than glucose. Exogenous ketones are supplements that you ingest to supply your body with extra ketones so you can enter ketosis faster.
When you follow a keto diet, increased ketone levels are key. Typically, most people reduce their carb intakes to force their bodies to produce extra ketones, though this takes time and causes unpleasant effects. Keto diet pills include ingredients that naturally boost the level of ketones in your body to help you enter ketosis more quickly and easily.
Each keto pill does this differently. Some use MCTs, which supply your body with healthy fats to nourish your new energy source. Other keto weight loss supplements use salts that convert your electrolytes into ketones.
Aside from producing ketones, keto supplements frequently include other necessary nutrients to help you feel your best while dieting. Typically, any reduced-intake diet leaves you moody, tired, and hungry. The best keto diet pills nourish your mind and body with essential nutrients so that you can feel great without tacking on extra weight.
Related Content:
Recommended Reading: Can I Get A Flu Shot While On Steroids
Good Examples Of Carb Keto Diet Foods:
- Approximate grams of carbs per day based on a 2,000-calorie diet: 70
Protein is essential to build muscle cells and burn calories. As a result, if you eat too little protein on the keto diet , then your body will turn to muscle tissue as fuel. This, in turn, will lower your overall muscle mass and the number of calories you burn at rest. Likewise, eating too much protein puts undue strain on your kidneys. Plus, your body will convert the excess protein to carbohydrates for fuel, and that’s the exact opposite goal of the keto diet.
Experts say to shoot for around 15% of calories from high-fat protein sources like those below. Some protein sources also provide important vitamins to keep your hair, eyes, and immune system strong, while others should only be consumed in small doses. “While processed meats like sausage and bacon are technically permitted on the keto diet, I’d recommend limiting them since they’re high in sodium,” Hyman says. Instead, opt for organic, pasture-raised, and grass-fed meat and poultry, if possible.
What Is The Keto Flu And How Do You Cure It
The keto flu: Yes, its a real thing.
And it can happen when you drastically and suddenly remove carbs from your diet.
Also known as the carb flu, the keto flu is a natural reaction your body undergoes when switching from burning glucose as energy to burning fat instead.
In fact, some people say the keto flu symptoms can actually feel similar to withdrawing from an addictive substance.
If youve recently switched to the keto diet and youre feeling:
dont worry.
These symptoms are your bodys natural reaction to removing carbs from your diet, and while it may have you second guessing your keto diet decision, we promise you these keto flu symptoms will pass.
Stick with it, and soon youll be reaping the energizing, fat-burning rewards that come with ketosis.
In the meantime, there are many things you can do to reduce the symptoms of the keto flu.
Well tell you exactly which remedies you can start using today, but first, lets take a quick look at why the keto flu happens when you go low carb.
You May Like: Kaiser Flu Shot Drive-thru 2021
Common Ingredients Inside Keto Diet Pills
The best keto pills usually rely on the same few key ingredients. While the results should be similar, these ketogenic diet supplements target your body differently, creating varying chemical reactions, side effects, absorption speeds, and long-term weight loss results. Depending on the keto supplement you choose, you might experience different reactions.
The top two ingredients found in keto dietary supplements are MCTs and BHB. Usually, a keto pill features one of the other. Aside from MCT or BHB, youll usually also find electrolytes, vitamins, and minerals to help support a healthy lifestyle while dieting.
Continue reading to learn more about MCTs and BHB so you can pick which is right for your keto diet.
What Exactly Is The Keto Flu
First of all, its not really the flu , but the symptoms are similar: headache, fatigue, body aches, dizziness, and nausea.
More From Women’s Health
These symptoms occur because your body is getting used to the effects the diet is having on you,”says Amy Gorin, RDN, owner of Amy Gorin Nutrition in the New York City area.
Also Check: How Much Time Between Flu Shot And Pneumonia Shot
How To Avoid Keto Diet Pill Scams
The weight loss industry is notorious for scam products. Hundreds, maybe even thousands, of products clutter the internet, making false claims and taking dieters hard-earned cash. Unfortunately, these fake ketone supplements usually sound legit, so its challenging to learn what you can or cant trust.
If youre looking for a quick answer, we recommend selecting a keto supplement from our list since weve already screened all the top options for inauthenticity. If you want to research independently, use our tips below to avoid ketogenic diet pill scams.
Cut Back On Carbs Gradually Not Immediately
Its so easy to dive right into the keto diet and prioritize fat over carbs in your very first keto-friendly meals. However, jumping in rather than easing into these new habits can also lead to unpleasant keto flu symptoms.
The keto flu is typically brought on because keto essentially shocks your body by taking away its usual fuel source. To avoid this, make the transition from your current eating habits into the keto approach a slow one. Ease your body into the change by slowly cutting back on carbs. You can gradually reduce your intake day by day until youve fully adopted keto habits.
You May Like: Safeway Cold And Flu Medicine
Eat More Fat Especially Mct Oil
To help minimize keto flu symptoms, eat more quality fats as you start the keto diet. On your keto food list, youll want to eat quality fats like coconut oil, avocado oil, butter and Bulletproof Grass-Fed Ghee.
But youll also want to make sure you add a key fat to your meal plan: MCT oil.
Bulletproof Brain Octane C8 MCT oil is the most ketogenic MCT oil. That means it quickly converts into ketone energy, which your body can use for fuel. Brain Octane C8 MCT Oil gives you four times more ketone energy than coconut oil. Its an essential part of getting fat-burning, brain-powering energy on the keto diet.
Wondering how to use MCT oil? Bulletproof MCT Oils are flavorless, so theyre really easy to add to your diet. Try Brain Octane C8 MCT Oil in Bulletproof Coffee, mixed into salad dressings or drizzled over meals.
Related: 33 MCT Oil Recipes That Can Fit Any Diet
Do You Get Keto Flu Every Time You Start Keto
Hopefully, if youre starting a keto lifestyle, it will be for the long term. That being said, were all human and things happen, so people often ask me whether theyll experience keto flu again if they re-start after a period of not being in ketosis.
This varies from person to person. Some keto dieters become very efficiently fat adapted and dont get keto flu again if they cheat and then resume keto. This depends on your metabolic flexibility, as mentioned above.
Often times, people restarting keto may experience mild signs of keto flu, but they are not as severe as the first time. Or you might not experience them at all as your metabolic flexibility improves.
I highly recommend that you read my tips below for how to avoid keto flu altogether. Why go through it when you dont have to? You can avoid keto flu the first time and every time if you do have a slip-up.
Also Check: Can High Dose Flu Shot Be Given To Under 65
Eat Different Dietary Fats
If a person on the keto diet experiences abdominal symptoms, dietitians may recommend changing the types of fats in the diet.
High levels of medium chain triglycerides, from foods such as coconut oil, butter, and palm kernel oil, can cause cramps, diarrhea, and vomiting.
Eating fewer of these foods and more of those with long chain triglycerides, such as olive oil, may help prevent abdominal symptoms in people on the keto diet.