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Ketogenic Diet Side Effects: Keto Flu Explained (With Remedies)

Becoming Fat Adapted

In the beginning, the body may not be well equipped to convert. We all have fat converting enzymes, but the amount of them drastically increases when first entering keto – the supply of glucose falls before the body has adapted to burning fat for fuel

Hypoglycemia occurs because the body quickly burns through stored sugars and hasn’t yet learned to burn fat, leaving you with an energy deficit*

Going from little fat a day to eating all the fat you can consume results in people’s body’s not being able to digest all the fat right away, this leaves a large portion of fat undigested and built up and makes some people understandably nauseated

The liver and gallbladder need time to up-regulate the number of fat-burning enzymes to burn larger amounts of fat efficiently

Loss of Minerals/Electrolytes

When we restrict carbohydrates, we remove from our diet the one macronutrient that triggers the most insulin release

While insulin is letting the cells know that there is excess energy, it also triggers the kidneys to hold onto sodium and water.

Together, glycogen loss and low insulin levels cause enough water and sodium to cause dizziness, nausea, cramping, headaches, and gastrointestinal issues

Increase Salt and Mineral Intake

When you go low carb, your insulin levels will tend to go down, which in turn means you don’t hold on to as much sodium as before. You also get rid of excess water that you’ve been holding on to (no carbs to hold water as well)

So, to combat this decrease in sodium, the simple answer is to take in a bit more salt as to retain more water

Bone broth – has electrolytes and helps the gut

Bone broth is easily digested and soothing to the digestive system – it provides essential minerals, including electrolytes, all provided in an easy-to-absorb form

Electrolytes found within bone broth include calcium, magnesium and potassium (not to mention many other minerals, such as phosphorus), which are important for supporting healthy circulation, bone density, nerve signaling functions, heart health and digestive health

Gut Health

Certain bacteria prefer to consume protein, sugars, or carbs, while some prefer fats and fat is most commonly correlated with an increase in the bacteria that produce endotoxins – so on a keto, endotoxins are more likely to thrive

– can result in nausea

Collagen

The main structural protein found within the human body that helps form connective tissue and “seals” the mucosal lining of the GI tract

Glutamine

Bone broth also contains glutamine, which has protective effects on intestinal mucosa by decreasing bacteremia and epithelial cell apoptosis, enhancing gut barrier function, and influencing gut immune response – glutamine can fight against bad gut flora by protecting against mucosal breakdown in the gut

Stay Hydrated

Dehydration can often give you headaches, nausea, and fatigue so make sure you also drink plenty of water during this period is critical

References

1) Keto Flu: An In-depth Guide to Beating It – Nutrition Advance. (n.d.). Retrieved from http://nutritionadvance.com/keto-flu/

2) Keto Flu: What It Is and How to Beat It the Healthy Way. (n.d.). Retrieved from https://thrivestrive.com/keto-flu/

3) 7 Ways To Prevent Keto Flu – DrJockers.com. (n.d.). Retrieved from http://drjockers.com/7-ways-prevent-keto-flu/

4) Bone Broth Benefits and Uses | Wellness Mama. (n.d.). Retrieved from https://wellnessmama.com/23777/bone-broth-benefits/

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