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Starting from a low-carb or keto diet can be a challenging transition for many people. It’s not uncommon to experience what’s commonly known as the “keto flu” or “low-carb flu” during the first few days or even weeks on the diet. But don’t despair, this is a normal bodily response to a change in dietary habits and can be overcome with a few simple remedies. Firstly, to better understand what is happening in the body during this transition, it’s important to know that a ketogenic or low-carb diet is one that is very low in carbohydrates, moderate in protein, and high in fat. By reducing carbohydrate intake, the body is forced to turn to fat stores for energy, leading to a state of ketosis. This shift can cause several symptoms in the body, including fatigue, headache, nausea, and brain fog, leading to a condition commonly called the keto flu. But don’t worry, this is only temporary, and being well-prepared can ease the symptoms. Staying hydrated is key; increased water and electrolyte intake will help flush out toxins and replenish minerals lost during the initial stages of the diet. Drinking plenty of water is also crucial to help reduce headaches and fatigue. Adding a pinch of salt to your water or having some broth can also be beneficial as it replenishes the electrolytes in your body. It’s also a good idea to increase your fat intake at this time. The body is used to burning carbohydrates for energy, but on a low-carb or ketogenic diet, fat becomes the preferred fuel source. Eating more healthy fats like avocado, olive oil, nuts, and seeds can help your body get used to its new energy source and shift into ketosis more smoothly. In addition to these tips, there are several other remedies that may help alleviate the symptoms of the keto flu. One of the most popular remedies is to take exogenous ketones, which are supplements that help increase ketone levels in the body, thus reducing the symptoms of the keto flu. Other natural remedies like ginger, turmeric, and lemon can help reduce inflammation and improve digestion, two common symptoms of the keto flu. So how long does the keto flu last? This can vary from person to person, but typically the symptoms last anywhere from a few days to a couple of weeks. The key is to be patient with your body and give it time to adjust. It’s also important to remember that the benefits of a low-carb or ketogenic diet far outweigh the discomfort of the keto flu. This type of diet has been shown to improve weight loss, blood sugar levels, and overall health. In conclusion, the keto flu is a normal response to a change in dietary habits and can be overcome with a few simple remedies. By staying hydrated, increasing fat intake, and adding natural remedies, you can help alleviate the symptoms and smoothly transition into ketosis. And always remember, the key to success is patience and persistence.
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