Exercise And Keto Flu: Relief Or Myth?

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. This includes fatigue, muscle cramps, nausea, and headaches. While exercise is important for overall health, strenuous exercise is not recommended when experiencing keto flu symptoms. Light exercises such as walking, yoga, or leisurely biking may improve symptoms. High-intensity interval training (HIIT) can help speed up the adaptation phase, but it is not suitable for everyone. It is important to listen to your body and adjust the intensity of your workouts accordingly. Staying hydrated, replacing electrolytes, getting enough sleep, and eating enough fat can also help alleviate keto flu symptoms.

High-intensity exercises like HIIT can speed up the keto-flu recovery process

The keto diet is a very low-carbohydrate, high-fat, and moderate-protein diet. It aims to put your body in a state of ketosis, where it burns stored fat instead of glucose for energy. While this diet is considered safe and has become popular for weight loss, it is associated with some unpleasant side effects, commonly referred to as the "keto flu."

The keto flu is a collection of symptoms that some people experience when they first start the keto diet. These symptoms, including fatigue, muscle cramps, nausea, headaches, and cravings, are caused by the body's abrupt adjustment to a significant reduction in carbohydrate intake. This transition period can be challenging, and the keto flu typically lasts for a few days to several weeks.

While light exercises such as walking, yoga, and leisurely biking are often recommended during the keto flu, high-intensity exercises like High-Intensity Interval Training (HIIT) can also be beneficial. HIIT involves short bursts of intense activity followed by brief recovery periods.

Here's how high-intensity exercises like HIIT can speed up the keto-flu recovery process:

Faster Depletion of Glycogen Stores:

High-intensity exercises, such as HIIT, deplete glycogen stores in the body more rapidly. Glycogen is a stored form of carbohydrates, and when it breaks down, it releases water, which can contribute to dehydration. By depleting glycogen stores faster, high-intensity exercises can accelerate the transition to ketosis, the state where the body burns fat for fuel.

Enhanced Adaptation to Fat Metabolism:

The keto diet is all about adapting to using fat as the primary energy source instead of carbohydrates. High-intensity exercises like HIIT can help the body become more efficient at burning fat for fuel. During these intense workouts, the body taps into its fat reserves, improving its ability to utilize fat as a fuel source.

Increased Fat Burning and Weight Loss:

High-intensity exercises, in combination with the keto diet, have been shown to increase fat burning. A 2017 study found that athletes on ketogenic diets burned more fat during training compared to those on a standard diet. While the keto diet itself boosts fat metabolism, the addition of high-intensity exercises further enhances this effect, potentially leading to faster weight loss.

Improved Endurance and Athletic Performance:

While keto-adaptation, high-intensity exercises might be challenging at first due to reduced carbohydrate availability. However, as the body adapts, it can lead to improved endurance and athletic performance. Research has shown that keto-adapted ultra-endurance athletes can perform well and even excel in their respective sports. The ability to utilize fat as a primary fuel source can extend endurance and delay the onset of fatigue during prolonged exercises.

Faster Symptom Relief:

The keto flu can be an uncomfortable experience, and high-intensity exercises can help alleviate these symptoms faster. By speeding up the transition to ketosis, high-intensity exercises can reduce the duration of keto flu symptoms. The intense physical activity and increased fat burning can improve energy levels, reduce cravings, and enhance overall well-being.

It is important to listen to your body and adjust the intensity of the exercises accordingly. While high-intensity exercises can expedite recovery from keto flu, they might not be suitable for everyone. Some individuals may prefer a more gradual approach, combining light exercises with other keto flu management strategies, such as staying hydrated, replacing electrolytes, and getting adequate sleep.

Low-intensity exercises are recommended during keto-flu

The keto diet is a very low-carbohydrate, high-fat, and moderate-protein diet. It is designed to put the body in a state of ketosis, where the body burns stored fat instead of glucose for energy. While the keto diet is considered safe for most people, it is associated with some unpleasant side effects, commonly known as the "keto flu." Symptoms of keto flu include fatigue, muscle cramps, nausea, headaches, and constipation, among others. These symptoms are caused by the body's adjustment to a new diet with very few carbohydrates.

Exercise plays an important role in achieving weight loss goals and improving overall health. However, when experiencing keto flu, it is generally recommended to avoid strenuous exercise and opt for low-intensity workouts instead. Fatigue, muscle cramps, and stomach discomfort are common during the first week of the keto diet, so it is advisable to give your body some rest.

Low-intensity sustained-state (LISS) cardio exercises are ideal during this adjustment period. Light jogging, cycling, swimming, hiking, and walking are excellent choices for LISS workouts. Aim for about 50% of your maximum effort or heart rate, and you should be able to sustain these activities comfortably for at least an hour.

In addition to LISS, easy strength training can also be beneficial. Focus on high-rep, low-weight resistance exercises such as bodyweight exercises like push-ups, planks, lunges, and squats. This type of training helps maintain strength while avoiding the anaerobic (glucose-demanding) zone.

Yoga and pilates are also recommended for balance, flexibility, and stability training. Opt for the easier classes during the initial weeks of the keto diet and save the more intense practices for later.

By choosing low-intensity exercises, you can still stay active and reap the benefits of exercise while giving your body time to adjust to the keto diet and recover from keto flu symptoms.

Strenuous exercises are not recommended during keto-flu

Keto-flu is a collection of symptoms experienced by some people when they start a ketogenic diet. It is caused by the body adapting to a new diet consisting of very few carbohydrates. Symptoms can include fatigue, muscle cramps, nausea, and constipation.

While exercise is important for overall health and can help with weight loss, strenuous exercise should be avoided when experiencing keto-flu symptoms. Fatigue, muscle cramps, and stomach discomfort are common in the first week of following a ketogenic diet, so it is advisable to give your body some rest. Activities like intense biking, running, weightlifting, and other strenuous workouts may need to be avoided while your body adapts to new fuel sources.

Instead of strenuous exercises, light activities like walking, yoga, or leisurely biking may improve symptoms. Low-intensity cardio workouts such as cycling, jogging, or swimming can be good options during this time. It is also important to listen to your body and adjust the intensity of your workouts accordingly.

In addition to light exercises, there are other ways to help combat keto-flu. Staying hydrated, getting enough sleep, eating enough fat, and replacing lost electrolytes can also help reduce symptoms.

Yoga and stretching are good exercises to do during keto-flu

Yoga poses that target individual symptoms of the keto-flu can be particularly beneficial. For example, the Child's Pose can help soothe nausea, while the Camel Pose can help clear congestion in the chest. Downward-Facing Dog is another yoga pose that can relieve headaches and support blood flow to the sinuses. In addition, yoga has been linked to reduced inflammation and can help normalise the movement of food through the gastrointestinal tract, further aiding digestion.

Stretching can also help improve circulation, reduce swelling in the legs and feet, and calm stress levels. It is important to listen to your body and adjust the intensity of the yoga or stretching routine as needed.

Overall, yoga and stretching can be gentle and effective ways to support your body during the keto-flu and may help speed up the transition into ketosis.

Staying hydrated is important when exercising during keto-flu

Staying hydrated is important when exercising during keto flu

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. It is caused by the body adapting to a new diet consisting of very few carbohydrates. The symptoms can range from mild to severe and vary from person to person. Some of the most common symptoms include stomach aches, nausea, dizziness, sugar cravings, cramping, muscle soreness, irritability, and fatigue.

When starting a ketogenic diet, it is important to stay hydrated. A keto diet can cause a rapid loss of water stores, increasing the risk of dehydration. This is because glycogen, the stored form of carbohydrates, binds to water in the body. When carbohydrate intake is reduced, glycogen levels drop, and water is excreted. Staying hydrated can help with symptoms such as fatigue and muscle cramping, which are common during the keto flu.

In addition to staying hydrated, it is important to replace lost electrolytes. The keto diet restricts many foods that are high in potassium, such as fruits, beans, and starchy vegetables. Including potassium-rich, keto-friendly foods like leafy greens and avocados can help maintain a healthy balance of electrolytes.

While exercise is generally recommended for overall health and wellness, strenuous exercise should be avoided when experiencing keto flu symptoms. Fatigue, muscle cramps, and stomach discomfort are common in the first week of a ketogenic diet, so it is important to give your body rest. Instead, opt for light activities like walking, yoga, or leisurely biking, which may help improve symptoms.

If you choose to exercise during the keto flu, it is crucial to listen to your body. If you are feeling wiped out and nauseous, reduce the intensity of your workout. Remember to stay hydrated and prioritize rest to give your body time to adjust to the new diet.

Frequently asked questions