Keto flu: What it is and how to overcome the cold when doing keto

In the quest for a healthy lifestyle, there are countless diets and meal plans with various benefits that cater to each person's needs. One of them is the ketogenic diet, which has grown in popularity in recent years by promising to assist with weight loss. However, sometimes the keto diet is accompanied by symptoms very similar to those of a cold, a phenomenon known as keto flu, which can discourage those trying to adhere to this eating regimen. At kiwilimón, we understand that taking care of your health is one of your priorities, so we will tell you everything you need to know about keto flu so you can combat it if it occurs when you start your keto challenge. What is the keto diet? The ketogenic diet or keto diet is a meal plan that focuses on consuming high-fat foods while restricting carbohydrate intake, according to the Mayo Clinic.With this dietary change, as noted by Healthline, the body enters a metabolic state known as ketosis, in which it burns fat for the energy it needs. Additionally, it also converts fat from the liver into ketones, producing energy for the brain.Besides fat burning, the keto diet helps reduce levels of insulin and blood sugar, which can have health benefits. While it is effective for most people who follow it, the ketogenic diet can cause a range of symptoms known as keto flu, keto cold, or keto flu. You may also read: Keto Diet for Beginners: What it is and how to follow the ketogenic dietWhat is keto flu and what causes it? According to Harvard University, keto flu is a set of symptoms that can appear in the first week of the ketogenic diet. Although keto cold is not an officially recognized condition by doctors, there is plenty of anecdotal evidence regarding it.The symptoms that occur with keto cold are due to changes in eating habits, as stated by Medical News Today. With fewer carbohydrates as a source of energy, the liver begins a process called gluconeogenesis in which it uses its reserves to produce glucose. As the liver's reserves are depleted, the body starts a process called ketogenesis, breaking down fatty acids to produce ketones. The tissues use these ketones to generate energy, and the body enters ketosis.With the lack of carbohydrates, insulin levels in the blood drop, resulting in increased sodium and potassium levels, and more water is lost through urine, leading to dehydration. Furthermore, insulin helps transport glucose to the brain, so while it begins to use ketones as an energy source, it has less fuel temporarily. Fortunately, the symptoms of keto flu are usually short-term and diminish until they disappear as the body enters ketosis and returns to adequate nutrition levels. What are the symptoms of keto cold and how long do they last?According to various experts, the symptoms of keto flu include:nauseadizzinessvomitingheadachefatigueinsomniadiarrheaconstipationstomach painexcessive hungerlow physical performanceconcentration problemsirritabilitycravings for sweetsbad breathcrampsweaknessrashdehydrationhypoglycemialack of energyThe good news is that the symptoms of keto cold are usually mild and short-lived. They appear within the first few days of starting the ketogenic diet and last about a week, although some may experience them for up to a month. You may also read: Eating late may be related to diabetesHow to combat keto flu? The symptoms of keto flu may push you to want to give up on making this dietary change, but there’s no need to worry, as at kiwilimón, we share the best tips to overcome keto cold and continue taking care of your health. The first thing to keep in mind is that keto cold is just a temporary situation that will improve as your body adjusts to the new diet and achieves a healthy state of ketosis. In the meantime, you can follow these expert recommendations to reduce the symptoms of keto flu: Stay hydrated. Drinking enough water will help improve symptoms like fatigue and cramps and is essential to counteract dehydration caused by diarrhea. Exercise less. Lowering the intensity of your physical activity in the early stages of the ketogenic diet will give your body a break as it adjusts to the changes and regains its energy. Balance electrolytes. With the dietary change, an imbalance of nutrients occurs while the body adapts to the new energy sources. Adding salt to your meals and choosing keto foods high in potassium can help decrease symptoms like cramps, insomnia, and headaches. Eat more fiber. Consuming more fiber-rich vegetables or fiber supplements can help with constipation and diarrhea when starting the keto diet. Get good sleep. Avoid fatigue and irritability by ensuring you get enough quality sleep. If you have trouble falling asleep, try consuming less caffeine, reducing your exposure to blue light at night, or trying relaxation techniques. Take vitamins. Supplementing with vitamin D, zinc, calcium, and selenium can help the body maintain optimal nutrient levels, thus reducing the symptoms of keto flu. Eat enough fat. Consuming fat will help combat cravings for sweets as you will feel more satisfied. Another option is to change the type of fat consumed to avoid stomach discomfort, as coconut oil, butter, and palm oil can cause discomfort, so it is suggested to switch them for olive oil. Finally, one alternative is to start the keto diet gradually. That is, introduce the changes and restrictions of the ketogenic diet slowly and not abruptly so that the body does not feel the adjustments too drastically. Now that you know everything about keto cold and how to combat its symptoms, you are ready to embark on your journey towards a healthier lifestyle. Are you excited to join the kiwilimón Keto Challenge? Our 14-day meal plan was specially developed by professional nutritionists and contains recipes for breakfast, snacks, lunch, and dinner. Download the recipe book for free here!