Keto diet

Side effects of keto diet that you need to know

If you start off on a keto diet with enthusiasm, but then after a few days you start to feel worse, want to stop. You suffer from fatigue, headaches, irritability and loss of concentration…. Oh yeah, and all of that would be called the keto flu or “keto flu.”

It's called the flu, but it's not contagious, it's not the flu, and it doesn't do us any harm. All they bring is discomfort.

However, this is not just about you. Most people start to feel these symptoms during the first weeks of this weight loss diet. It usually appears on the 3rd to 5th day when you start the keto diet, and of course, this is only a temporary symptom.

And to better understand the keto flu - keto flu, let's find out the symptoms and how to overcome them!

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Keto flu – Keto flu

This is a common symptom so you don't need to worry too much. This happens because the body is getting used to the change we make.

And here are the symptoms of the keto flu that you should know:

Tired

Headache

Irritability

Difficulty concentrating

Lack of motivation

Dizzy

Sugar cravings

Nausea

Muscle cramps

If these symptoms are bothering you and you are looking for ways to overcome them, here are some great ways that can help you improve your symptoms of keto flu!

How to cure keto flu

Increase salt and water

Loss of salt and water is usually the cause of most problems with the keto flu. And increasing salt, water can help our body significantly reduce the above symptoms.

Usually, during the first few weeks of the keto diet, whenever you feel lethargic, tired, dizzy and nauseous, make yourself a cup of salt water (use half a teaspoon of salt). Or increase your appetite, you can drink soup from meat and bones is also effective!

In addition, you need to make sure that your body is drinking enough water in your 1 day already.

Eat a lot of fat

If increasing salt and water still makes you feel uncomfortable, try eating more fat! Because the keto diet is a high-fat diet so you don't get hungry and get more energy when you are doing a significant reduction in carbs.

Slow down the process of ketosis

Since carbs are the body's favorite source of energy, a sudden drop in carbs can make you tired. If that happens, you can fix it by consuming more carbs, and although this will slow your ketosis more slowly. But you can limit carbs gradually like using 20-50g of carbs a day!

And for good health, you should cut down on sugar and processed foods.

When your body has gradually adapted to reducing carbs, eat less carbs and start your journey towards ketosis!

Gentle exercise

Try walking, yoga, or the gym with gentle exercises to help you feel better and get over your keto flu symptoms quickly. Don't try to exercise as much as your body is getting used to the new fuel system that comes from fat.

Do light exercise for the first few weeks and slowly increase your fitness level as you get used to the keto diet.

Add food to reduce symptoms of keto flu

Many people claim that they do not feel hungry when they start with the keto diet, because they feel nausea and headaches, so they have reduced their appetite.

Others say that they often feel hungry and worry that they will eat too many calories and that it will affect their weight loss.

However, starving yourself or stressing about food intake can also make keto flu symptoms worse. So don't be too hard on yourself with food when you've just started the keto diet! Rest assured that, after the first week our bodies get used to the keto diet and new sources of energy from ketones, we will easily enter a state of ketosis. When you enter a state of ketosis, you will suppress the feeling of hunger and that means you will eat less!

If you don't experience the above symptoms of keto flu, but have other signs in your body, is that a side effect of the keto diet? Well, then we will come to other symptoms that the keto diet leaves for those who are just starting out!

Common side effects of the keto diet

There are a number of other side effects that can also occur to those who are just starting out with the keto diet, not just the keto flu! You may experience one of the following symptoms:

Constipation

Cramp

Reduced physical performance

Heart beat fast

Bad breath

Reduced ability to drink alcohol

Other rare side effects of the keto diet

Danger while breastfeeding

Gallstone problem

Temporary hair loss

Increase cholesterol

Keto rash

Gout

Fasting blood sugar goes up

The above are 2 common and rare side effects that occur with those who are just starting with the keto diet.

Keto diet and frequently asked questions

Here, join me for frequently asked questions when you're starting or doing a keto diet!

#1, How many kilos will I lose on the keto diet?

The results are not the same. But most people will lose about 1-2kg for their first week when starting with the keto diet! This is mainly the weight of the water. And after that, our body will lose 0.5kg of excess fat weight per week. However, some people will lose more, mostly in young men. And some will be slower in those women over 40, you guys.

And for effective fast weight loss, you can put your body into the state of ketosis that we have learned above!

#2, How can I track my carbs?

If you use a sample recipe for the keto diet, you'll need less than 20 grams of carbs per day and no calculations.

But when you're crafting your own keto meal plan, you need visualization and keto guidelines to help you estimate how many carbs you need each day.

And if you want to accurately calculate your carb intake, the most popular way is to use this Myfitnesspal app!

#3, What happens after I reach my health and weight goals on the keto diet?

When you follow the keto diet, you have reached your normal body weight, your weight loss will slow down. And you can still continue to follow the keto diet to maintain your health and weight results! However, now you can load a little more carbs for your body, it's okay. The amount of carbs is divided into 3 keto diet groups that I mentioned in this article.

However, you need to keep in mind that, if you return to your old eating habits, your weight and health will gradually return to the way it was before. This is completely understandable, it's like we exercise. You need to exercise regularly and persistently to receive the benefits to your health and perfect weight.

Summary

After a long article on the keto diet, I hope you can better understand what a keto diet is and who is it suitable for. You can also grasp the foods that you need to use and should avoid when starting with the keto diet!

Keto diet is a diet that dates back to the 1920s and is still favored today because of the benefits it brings to our health. I also hope that, through this article on keto diet, you will no longer hesitate to fat and label her as the culprit of being overweight!

Starting now, try experimenting with your body with this keto diet. Let's work with me to have an ideal body!

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