The keto diet, a diet that focuses on fats and minimal carbohydrates, has gained many followers. But starting can be challenging for some people, including what is known as the keto flu. But what exactly is the keto flu, why does it occur, and how can you better manage this phase?
What is the keto flu?
The keto flu is a term that describes the discomfort that can occur when the body switches from using carbohydrates as its main source of energy to using fats and ketones. This process, known as ketosis, requires an adjustment in metabolism.
However, unlike a real flu, this is not an illness, but a temporary reaction to the change in diet.
Why does the keto flu occur?
Switching to a ketogenic diet means that the body has fewer carbohydrates available. In the first few days, this can lead to a breakdown of glycogen stores. This process is often associated with a loss of fluid and electrolytes. At the same time, the body needs time to get used to using fat.
Possible symptoms
Some people report the following while switching to the keto diet:
• Headache
• fatigue
• difficulty concentrating
• muscle fatigue
• malaise
The intensity and duration of these symptoms can vary from individual to individual.
Tips for a more pleasant transition phase
There are several approaches to support the transition phase of the keto diet:
fluids and electrolytes
Drinking enough fluids can help maintain fluid balance. Foods that contain electrolytes can also be a part of the diet.
fats and calories
Since fats play a central role in the keto diet, it makes sense to incorporate high-quality fat sources such as avocados, olive oil, coconut oil or MCT oil into your diet.
Gradual reduction of carbohydrates
A gradual reduction in carbohydrates can ease the transition and prepare the body for the dietary change.
Gentle movement
During the transition phase, light exercise such as walking or stretching exercises can help without putting too much strain on the body.
Patience as the key
The discomfort you may experience during the keto flu is usually temporary, and taking a gradual approach to changing your diet can help make the transition more comfortable.
For many people, the keto flu is a phase of adjustment to a new diet. With careful preparation and a conscious approach to nutrition, the first steps into the keto diet can often be made easier.
