Keto Flu: Can Bone Broth Help Prevent It?

The keto diet is a low-carb, high-fat diet that aims to put the body into a metabolic state called ketosis, where it burns fat for energy instead of glucose. While the keto diet can be effective for weight loss and offer other health benefits, it can also cause 'keto flu' symptoms such as headaches, nausea, and brain fog. Bone broth is a nourishing beverage made by simmering animal bones and connective tissue in water, and it is often used in diet programs due to its nutritional content. So, does bone broth prevent keto flu?

Bone broth is a good source of vitamins, minerals and electrolytes

Bone broth is an excellent source of vitamins, minerals, and electrolytes, which can help prevent keto flu. The keto flu is a natural reaction of the body when it is switched from burning glucose to burning fat for energy. It is almost like a feeling of withdrawal from an addictive substance. Bone broth can be a good remedy for this transition period as it is packed with nutrients that can aid cognitive function and digestion.

Bone broth is made by simmering animal bones and connective tissue in water at low heat for a long time. The water is typically seasoned with vegetables and herbs to add extra nutrients, vitamins, and trace minerals. The collagen in bone broth is released from the bones and joints during the cooking process, and it is this collagen that gives bone broth its nutritional benefits. Collagen is the most abundant protein in the human body, accounting for 25-35% of total protein. It is quite literally the glue that holds the body together, forming all connective tissues.

As we age, our bodies produce less collagen, so it is important to replenish it through food and supplements. Bone broth is rich in collagen, which can help heal the gut, preserve memory, and promote healthy skin and nails. The collagen in bone broth can also help to reduce inflammation and boost immunity. In addition to collagen, bone broth contains all four electrolytes: calcium, sodium, potassium, and magnesium. These electrolytes are essential for maintaining proper fluid balance and nerve function.

Overall, bone broth is a nutrient-dense food that can provide many health benefits, including preventing keto flu. It is a good source of vitamins, minerals, and electrolytes, which can support overall health and well-being.

It can help prevent 'keto flu' symptoms such as nausea, fatigue and headaches

Bone Broth to the Rescue!

The keto flu is a natural reaction of your body when you suddenly remove carbs from your diet. It is almost like a feeling of withdrawal, and it can be intense. Symptoms include nausea, fatigue, headaches, dizziness, poor focus and concentration, and difficulty falling asleep.

The good news is that bone broth can help alleviate these symptoms. Bone broth is an excellent way to sneak more water into your diet, and it also provides electrolytes such as sodium and potassium, which can help with fatigue and dizziness. The glycine in bone broth can also help with nausea and headaches by aiding cognitive function and digestion.

Bone broth is also a good transition food when you are starting the keto diet. It offers a few grams of carbs, but still fits within the macros of the keto diet plan. This can make the transition to ketosis easier and help set you up for long-term success.

To get the benefits of bone broth for keto flu symptoms, aim to consume 2-3 cups of bone broth per day. You can sip it on its own, or use it in cooking—the choice is yours!

It can aid cognitive function and digestion

Bone broth is rich in electrolytes and glycine, which can aid cognitive function and digestion. The glycine in bone broth is a neurotransmitter that can stimulate or quiet the brain. Drinking bone broth in the evening can help you get a good night's rest, and it can also help you stay alert during the day. It has been shown to promote sleep, improve mental function and memory, and reduce stress.

Glycine, a key component in bone broth, has been shown to boost memory, help reduce stress, and improve mental clarity. It also protects against neuronal death after strokes and likely plays a large role in brain development. In addition, glycine is an inhibitory neurotransmitter that can decrease anxiety and support feelings of calm.

The gelatin in bone broth supports healthy digestion. It is beneficial for individuals with a leaky gut and inflammatory bowel diseases. It also helps to heal the gut and aids in digestion. An amino acid called glucosamine, found in bone broth, is known to help the body digest food.

It can help the body adjust to burning fat for fuel

How Bone Broth Helps the Body Adjust to Burning Fat for Fuel

The keto diet is a low-carb, high-fat, moderate-protein diet that aims to put the body into a state of ketosis, where it burns stored fat for energy instead of glucose. This metabolic state can be achieved either by fasting or by limiting carb intake. When adapting to the keto diet, the body goes through a transition period where it adjusts to using fat for fuel, which can cause symptoms like headaches, nausea, and brain fog, commonly known as "keto flu."

Bone broth is an excellent remedy for this initiation period, as it is high in electrolytes and glycine, which can aid cognitive function and digestion, helping the body adjust faster. Here's how bone broth can help the body transition to burning fat for fuel:

Electrolyte Balance:

When following a keto diet, the intake of fruits and starchy vegetables, which are sources of electrolytes, is reduced. Bone broth contains all four essential electrolytes: calcium, sodium, potassium, and magnesium. Consuming 1-2 cups of bone broth daily can help maintain electrolyte balance and prevent keto flu symptoms.

Glycine Content:

Glycine, an amino acid found in bone broth, has been shown to promote relaxation and deeper, more restorative sleep. It can help reduce core body temperature, improve cognitive function, and aid in digestion. Drinking bone broth before bed can improve sleep quality and help the body adjust to burning fat for fuel during the night.

Nutritional Support:

Bone broth is rich in bioavailable nutrients, including proteins, collagen, and gelatin, which provide the body with essential amino acids. These nutrients can help the body feel nourished and full without consuming many calories, making it easier to adjust to a high-fat, low-carb diet.

Detoxification:

Bone broth contains amino acids like glutamine, glycine, and lipids, which support the immune system and the liver's natural detoxification process. Glycine, in particular, helps balance harmful methionine levels and contributes to autophagy, or the death of old, damaged cells. This can aid the body's transition to burning fat for fuel by reducing the toxic load.

Appetite Control:

The gelatin in bone broth has been shown to reduce hunger and increase satiety. Drinking bone broth before meals can help control appetite and make it easier to adhere to the keto diet, supporting the body's adjustment to burning fat for fuel.

It can help treat 'leaky gut'

Bone broth is an effective remedy for treating leaky gut. Leaky gut is a condition where the intestinal wall is damaged, allowing food particles to leak into the bloodstream and causing inflammation. Bone broth contains collagen, which helps to repair the gut lining and reduce inflammation. It is also a source of gelatin, an amino acid that aids in maintaining the integrity of the intestinal walls. Additionally, bone broth is rich in glutamine, which has been shown to prevent and treat leaky gut.

The process of making bone broth involves simmering animal bones and connective tissue, releasing valuable nutrients into the liquid. The longer the cooking time, the more nutrients are extracted. Bone broth made from beef bones is particularly renowned for its gut-healing properties, while chicken bone broth is often recommended for skin health and electrolyte content.

To maximise the benefits of bone broth for treating leaky gut, it is advisable to consume it regularly, with some sources recommending 1-2 cups per day. However, bone broth should not be the sole remedy for leaky gut. It should be combined with other interventions such as nutritional supplements and lifestyle changes to address the root cause of the condition.

Bone broth is a nutrient-dense food that can be easily incorporated into one's diet. It can be consumed as a warm beverage or used as a base for soups, stews, and other dishes. The recommended daily intake of bone broth may vary depending on individual needs, but it is generally considered safe and beneficial to include in one's routine.

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