Keto Flu: Cheating And Recurring Side Effects

The keto diet is a low-carb, high-fat diet that encourages ketosis, a metabolic state in which the body burns fat as its primary source of energy instead of carbohydrates. The diet is very strict, and a single cheat meal can easily exceed the daily carb allowance and take the body out of ketosis. As a result, some people may experience keto flu symptoms again, including headaches, nausea, fatigue, stomach pain, body aches, brain fog, and mood swings. However, not everyone experiences the keto flu after a cheat day, and some people may find it easier to get back into ketosis if they have been following the keto diet for a long time.

The keto flu is a real phenomenon

The keto diet is a very low-carb, high-fat diet that is popular for its weight loss effects. The diet encourages ketosis, a metabolic state in which the body burns fat as its primary source of energy instead of carbohydrates. Usually, our bodies run on glucose in the form of foods like flour, grains, vegetables, and fruit. But by dramatically reducing your carb intake, you can force your body to burn stored fat instead.

However, the keto diet is very strict, and you may find yourself tempted by the occasional high-carb food. "Cheat days" or "cheat meals" are common strategies for strict diets, but they are far from ideal for the keto diet. That's because this diet relies on your body staying in ketosis. To do so, you need to eat fewer than 50 grams of carbs per day. Eating more than 50 grams can kick your body out of ketosis. As carbs are your body's preferred energy source, your body will use them over ketone bodies (derived from fats) as soon as a sufficient number of carbs are available.

Because 50 grams of carbs is relatively few, a single cheat meal can easily exceed your daily carb allowance and take your body out of ketosis—while a cheat day is almost certain to surpass 50 grams of carbs. In addition, some research suggests that suddenly reintroducing a high-carb meal to a ketogenic diet may damage your blood vessels.

So, what happens if you do cheat? Well, you will likely fall out of fat-burning mode and experience the dreaded "keto flu." This includes symptoms such as headaches, nausea, fatigue, stomach pain and body aches, brain fog, and mood swings. The amount of time it takes to get back into ketosis after cheating will vary based on the person, but it generally takes one to three days. It's important to note that the longer you stay out of ketosis, the greater the chance that these negative symptoms will return when you attempt to get back into it.

To prevent getting knocked out of ketosis in the first place, it's crucial to limit your net carbs to 25 grams per day. Additionally, you can test your ketone levels to ensure you're burning body fat for energy, which should cut down on carb cravings. Sticking to your low-carb diet in social situations and learning the art of meal prep can also help you stay on track.

In conclusion, the keto flu is a real phenomenon that can occur every time you cheat on the keto diet. The best way to avoid it is to stick to the diet as closely as possible and be mindful of your carb intake.

It can be triggered by cheat days

The keto diet is a very low-carb, high-fat diet that is popular for its weight loss effects. It encourages ketosis, a metabolic state in which your body burns fat as its primary source of energy instead of carbohydrates. As the diet is very strict, you may find yourself tempted by the occasional high-carb food.

Cheat days and cheat meals are common strategies for strict diets. The former allows you to break the diet's rules for a whole day, while the latter lets you have a single meal that breaks the rules. The idea of planned cheating is that by allowing yourself short periods of indulgence, you're more likely to stick to the diet over the long term.

While cheating may be helpful for some eating patterns, it's far from ideal for the keto diet. That's because this diet relies on your body staying in ketosis. To do so, you need to eat fewer than 50 grams of carbs per day. Eating more than 50 grams can kick your body out of ketosis. As carbs are your body's preferred energy source, your body will use them over ketone bodies — the main source of fuel during ketosis, which are derived from fats — as soon as a sufficient number of carbs are available.

Because 50 grams of carbs is relatively few, a single cheat meal can easily exceed your daily carb allowance and take your body out of ketosis — while a cheat day is almost certain to surpass 50 grams of carbs. In addition, some research suggests that suddenly reintroducing a high-carb meal to a ketogenic diet may damage your blood vessels.

It's also worth noting that it's easy to overeat while cheating, which may sabotage your weight loss efforts and promote unhealthy eating habits. Cheat meals or days are discouraged on the keto diet because they can easily break ketosis — the metabolic state that's the hallmark of this diet.

If you do decide to have a cheat day, you may experience keto flu symptoms again. These can include headaches, nausea, fatigue, stomach pain and body aches, brain fog, and mood swings. These should go away quickly as long as you don't bump yourself out of ketosis again.

Symptoms include headaches, dizziness, nausea, fatigue, and mood swings

Symptoms of Keto Flu

Headaches

Headaches are a common symptom of keto flu, which can range from mild to intense. Some people experience headaches when they first start the keto diet, while others only get them after cheating on the diet. Headaches may be accompanied by other symptoms such as irritability and brain fog.

Dizziness

Dizziness is another possible symptom of keto flu, which can make it difficult to go about your daily activities. This symptom is often reported by people who have been on the keto diet for a while and then cheated with a high-carb meal or drink.

Nausea

Nausea is also a common side effect of cheating on the keto diet. It can be mild or severe and may be accompanied by other stomach issues such as constipation or diarrhoea.

Fatigue

Fatigue and low energy are often reported by people who have cheated on the keto diet. This is because the body is no longer burning ketones for fuel and has to adjust to using carbohydrates again. The fatigue can last for a few days until the body readjusts.

Mood Swings

Mood swings and irritability are also common symptoms of keto flu. This is likely due to the body's adjustment to a different fuel source and the resulting changes in hormone levels. Some people also report feeling more moody when they first start the keto diet.

Overall, the symptoms of keto flu can vary from person to person and may depend on how long you have been on the keto diet and how strict you have been. It is important to listen to your body and consult a doctor if you have any concerns or if symptoms persist.

It can last for a few days

It's important to note that the duration of the keto flu varies from person to person. Some individuals may experience keto flu symptoms for just a day or two, while others may endure it for a week or more. However, the majority of people tend to recover from the keto flu within a few days.

When you consume a high-carb meal, your body exits the state of ketosis and starts burning carbohydrates for energy instead of fat. This shift in metabolism can trigger a range of unpleasant symptoms, commonly referred to as the keto flu. The severity and duration of these symptoms depend on various factors, including your metabolism, the amount of carbs consumed, and your level of physical activity.

The keto flu is characterised by symptoms such as headaches, nausea, fatigue, stomach pain, body aches, brain fog, and mood swings. These symptoms typically arise when returning to a ketogenic diet after a period of consuming carbohydrates. The good news is that these symptoms usually subside within a few days as long as you maintain your commitment to the ketogenic diet.

To alleviate the keto flu symptoms and expedite your recovery, there are several strategies you can implement. Firstly, ensure you drink plenty of water and stay well-hydrated. Secondly, increase your consumption of electrolytes, such as sodium and potassium, by snacking on salty keto-friendly foods like roasted almonds, pepperoni, or olives. You can also sip on bone broth, which is rich in electrolytes. Thirdly, engage in physical activity to deplete your glycogen stores and promote ketosis. Finally, consider trying intermittent fasting, where you extend your fasting window by skipping a meal or fasting for a longer duration.

It's worth noting that the keto flu is not an inevitable consequence of cheating on the keto diet. Some individuals may find that they can cheat without experiencing any negative symptoms at all, especially if they have been following the keto diet for a prolonged period. However, for those who are more sensitive to carbohydrate intake, the keto flu can be an unpleasant reality.

There are ways to recover from a cheat day

It's natural to be tempted by the occasional high-carb food when on the keto diet. Cheat days are common strategies for strict diets, and the idea is that by allowing yourself short periods of indulgence, you're more likely to stick to the diet over the long term. However, cheat days are far from ideal for the keto diet. That's because this diet relies on your body staying in ketosis, and a single cheat meal can easily exceed your daily carb allowance and take your body out of ketosis.

If you've cheated on keto, you're likely out of ketosis. Once out, you'll need to strictly follow the keto diet to reenter ketosis. This process takes several days to one week, depending on your carb intake, metabolism, and activity levels. Here are some tips to help you recover from a cheat day and get back into ketosis:

• Intermittent fasting: Combining intermittent fasting with the keto diet may help your body shift its fuel source from carbs to fat.
• Track your carb intake: Taking note of your daily carb intake ensures that you don't underestimate it.
• Try a short-term fat fast: Fat fasts like egg fasts may help expedite ketosis and are very high-fat, low-carb diets meant to last only a brief period.
• Exercise more: Physical activity depletes your glycogen stores, which are your body's stored form of carbs. In turn, this promotes ketosis.
• Try a medium-chain triglyceride (MCT) supplement: MCTs are a rapidly absorbed fatty acid that's easily converted into ketones.
• Drink lots of water: Being hydrated will help flush all the carbs out of your system.
• Meal plan: Having a solid meal plan will help you keep on track and make it less likely that you'll get hungry during the day.
• Sleep and exercise: A good night's sleep and some physical activity will help with your overall energy levels, which will help you burn more fat.

The process of reaching ketosis is a whole metabolic shift for your body. After a little carb slip, with the right strategy, you can get back into it within two or three days.

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