Tuesday, October 2, 2018

What is keto diet flu and how to overcome ketogenic diet menu flu?

Keto diet flu means when you eat only fat for 3 months for weight loss reduction, and you feel the ketogenic diet flu symptoms like headache and nausea and dizziness and low blood pressure and numbness in your legs and muscle. As a nutritionist I would suggest anyone who follow the keto diet menu for weight loss reduction do not follow the diet plan for more than one month.

On the other hand If you have planning to quitting your keto diet and plans to start your carbs again, then you need to watch your carbohydrates calories intake and do not start with grain and wheat chapati and breads and full carbs meals, do you know its a body tendency when you switch the keto diet with carbs most of the people gain weight again because of the insulin spark in the blood and you will gain 5-6 kg weight again after switching the keto diet plan.

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How to overcome with keto diet flu?

A simple diet plan can help to overcome with keto diet. When you reduce your carbohydrates intake in your diet your body produce ketones and use as energy and instead of glucose.

Now Ketones are the main source of energy for body and they are made in the body by fat breakdown process, now you are start using ketones as fat burning machine with no blood glucose is reaming in your liver and stomach for fuel and instead of ketones on your body.

In India women do fasting for weight loss and fat loss by reducing there calories intake and you don't know when you fasting your body make  ketones to survive.

Moreover some people feel keto diet most common side effects and some are not feel any side effects while following the ketogenic diet plan

Here is the list of most  common side effect of ketogenic diet which include - 

  • Sugar craving
  • Constipation
  • Irritability
  • Muscle cramp
  • Feel dizziness
  • Feel stomach pain
  • Feel weakness
  • Soreness in muscle
  • Feel depressed
  • Increase in anxiety
  • Poor concentration

Now I will give you the 1600 calories beginner keto diet plan to overcome with keto flu.

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Keto diet flu Diet plan

  • Wake up 7 am on the morning.
  • Meal-1 breakfast -  1 apple medium/1 pear fruit large+sprouted beans medium bowl+curd 100gm
  • Mid-meal-lemon juice 1 cup +1 table spoon honey
  • Meal lunch-kidney beans boiled 60gm+vegetable salad + curd 100gm+50gm piece of paneer+1 multivitamin centrum men or women.
  • Mid-meal-10-15 almonds +one cup of green coffee
  • Meal pre-workout-1 banana medium and glass of water
  • Workout time-  what ever time you decide at lest one hour 
  • Meal-post workout whey scoop serving 30 gm with water and glucose 1-table spoon
  • Meal-dinner-boiled chickpeas 60 gm+50 gm piece of paneer/3 whole egg boiled +vegetable salad
  • At night one cup of green tea only.


  • Drink at least 4 litres of water everyday for proper digestion and absorption of nutrients in the body.
  • Take a good multivitamin whenever follow the weight loss diet plan and fat loss programs.
  • Make a gap at least 2.5-3 hours between every meal for proper Nitrogen balance of nutrient.
  • If you feel any keto symptoms and see your doctor or nutritionist in your area for discussing the side effects of keto.

Who should keep away from Ketogenic Diets?

Despite the fact that the ketogenic weight-reduction plan may be useful for plenty human beings, it’s not appropriate for absolutely everyone.

For instance, the ketogenic weight loss program may not be suitable for pregnant or breastfeeding ladies, youngsters and young adults, unless it’s getting used therapeutically under clinical supervision.

Moreover, this weight-reduction plan need to be avoided by using people with certain health conditions like kidney disorder, liver ailment or pancreatic situations.

Also, people with diabetes who're inquisitive about following a ketogenic meal plan need to consult their health practitioner to determine if this weight loss plan is safe and appropriate for his or her particular wishes.

Lastly, this food plan may not be appropriate for folks that are hypersensitive to nutritional cholesterol, who account for round one-zone of the arena’s population.

How lengthy Will It ultimate?

Happily, the uncomfortable signs and symptoms of the keto flu best ultimate about every week for most of the people.

But, some people may have a greater tough time adapting to this excessive-fats, low-carb weight-reduction plan.

For those people, signs may additionally remaining numerous weeks.

Luckily, these signs will gradually lower as your body gets used to converting ketones into energy.

At the same time as keto-flu signs and symptoms are normally reported by means of the ones moving to a ketogenic weight loss plan, in case you are feeling in particular ill and experiencing signs like prolonged diarrhea, fever or vomiting, it’s best to see your doctor to rule out different reasons.

My final words:

The keto flu is a group of signs and symptoms associated with the frame adapting to a ketogenic food plan.

Nausea, constipation, complications, fatigue and sugar cravings are common in a few folks who are adapting to a high-fat, low-carb weight loss plan.

Stay hydrated, replacing lost electrolytes, getting sufficient relaxation and making sure you're ingesting right amounts of fat and carbohydrates are approaches to lessen keto-flu signs.

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