“Keto flu” is very common state during induction phase of Ketosis. This state is also followed by dizziness, nausea, diarrhea, or muscle cramps.
Ketogenic life is real science, but don’t let loose yourself in a whole bunch of numbers. This article is very important for beginners, because they often have higher goals than experience. For some keto beginner’s, “Keto-flu” can be a real challenge for continuing or stopping with keto diet.
Normalize your blood pressure
People who ends up on Keto diet automatically ends up with cutting a lot of processed food rich with sodium. Reduced intake of carbs causing proper leveling of blood sugar, for that reason our body doesn’t need to elevate levels of insulin to stabilize blood sugar. The final effect is, low blood pressure
In normal conditions our kidneys tend to store high levels of sodium. But on low insulin levels, kidneys change their behavior. There are a lot of hormonal activities which the kidneys put in diuretic type mode. In this mode kidneys release stored levels of sodium, potassium, and water through the urine.
The major function of the salt is maintaining blood pressure, but if you do not replace your daily needs of salt as a side effect you can feel dizziness, fatigue, or weakness. For that reason introduce salt and fluids in your diet. Fluids are essential part for right leveling blood pressure. There are certainly kind of beverages that are carb-free or very low in carbs. Check out a few ideas in the link below (Premium Collection of Keto Beverages)
Another easy way to overcome this state is preparing (Natural Sugar-free Ketogenic Electrolyte Drink). This drink refuels your daily needs for sodium, magnesium and potassium.
Prevent nausea and diarrhea
Some people have bad experience with Keto-flu followed by nausea and diarrhea. Most of them are very ambitious beginners that often make giant steps at the initial stage of their Keto life.
All the macro nutrients that are part of our meal are broken down to the most basic constituent parts, such as lipids, amino acids, simple sugars and fiber. Enzymes that are produced by the gallbladder and liver takes time for breaking down fats and lipids into triglycerides, cholesterol and other basic parts. Additionally, it needs extra time for the gall-bladder, liver and pancreas to stabilize production of enzymes in order to reduce the levels of fat. If the level of fat is high and your body can’t produce enough bile and enzymes you probably get very nauseated.
Very possible during the induction phase of the new Keto-ers is getting diarrhea. Our gut has wide range of yeast, bacteria and microorganisms which are important for the digestive system balance. They are very beneficial for digesting of unprocessed food. Sometimes they assist in digestion process but sometimes they are using the free meal for feeding. Undigested food especially sugar is vital for their survival, for that reason if we rapidly decrease amount of carbs most of the bacteria and microorganisms like: Candida A, Escherichia Coli, Helicobacter pylori will die from starvation. This massive genocide will cause huge chemical reaction that can initiate inflammation into your gut. That will be a reason for diarrhea and nausea at the beginning of your Keto diet experience.
If you don’t want bad experience at the beginning of your Keto dieting, it is very important to follow these two guidelines:
- Rule 1: Intake of salt is very important, don’t miss taking salt. The salt maintains blood pressure and prevents dizziness, fatigue, or weakness
- Rule 2: If you are beginner, gradually decrease amount of carbs for preventing diarrhea and nausea
If you are patient during the development of your Ketogenic lifestyle and follow these two very important rules you probably will be a happy keto dieter.
Effects of insulin on renal sodium excretion. Gupta AK, Clark RV, Kirchner KA. Source Department of Medicine, University of Mississippi Medical Center, Jackson 39216-4505.
Gut microbiota: next frontier in understanding human health and development of biotherapeutics Satya Prakash, Laetitia Rodes, Michael Coussa-Charley, and Catherine Tomaro-Duchesneau