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 follows the keto diet menu for weight loss reduction does not follow the diet plan for more than one month.

On the other hand If you have planned to quit 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 bread 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 the keto diet. When you reduce your carbohydrates intake in your diet your body produces ketones and use as energy and instead of glucose.

Now Ketones are the main source of energy for the body and they are made in the body by fat breakdown process, now you start using ketones as a 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 their calorie 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 do not feel any side effects while following the ketogenic diet plan

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

  • 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 at 7 am in 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 tablespoon 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-  whatever time you decide at least 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 liters of water every day 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 nutrients.
  • 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?

Even though the ketogenic weight-reduction plan may be useful for plenty of 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 needs 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 and have an allergy to some foods.

How long (keto flu) will this be the last?

When you start taking a keto diet, you cut out lots of processed foods and eat more natural foods. This results in reducing carbs and reducing insulin levels which reduces sodium stored by kidneys. Due to a low level of sodium and electrolytes, Keto Flu happens to keto dieters. This has flu-like symptoms but this is not the same as the other flu as it is not at all contagious and does not actually involve a virus.

If you want to avoid getting Keto flu then add more sodium and electrolytes to your diet.

Here are the most effective ways to treat it:

  • Adding more salt to your food
  • Drinking soup broth
  • Eating plenty of salty foods like bacon and pickled vegetables

My final words:

The keto flu signs and symptoms associated with the ketogenic diet food plan.

Some side effects include are
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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