20 LOSE IT! VOLUME 31
BY CHRISTINA PITT
HEALTH
Going into ketosis – when your body
starts using fat for fuel instead of
glucose – is your main aim when it
comes to the keto diet. But while it’s
adjusting to its new energy source,
the side effects can be pretty
off-putting. Here’s what to do!KETO FLU
KETO
Keto flu is called that because
the symptoms feel similar
to flu. Your body is still
adjusting to burning ketones
for energy instead of glucose.During this transition,
you may experience:- Nausea
- Headaches
- Poor concentration
- Insomnia
- Diarrhoea
Dehydration can make the
flu-like symptoms worse, so
drinking water is imperative.
‘Ensuring adequate fluid
and electrolyte intake can
help counter some of these
symptoms,’ Kirby says. The
stored form of carbohydrates
is called glycogen, whichAND HOW TO COMBAT THEM
side effects
hile many
are prepared
to give up
their favourite
foods to go
into ketosis,
the side effects can be more than
they bargained for – even with the
excellent weight-loss results.
These range from the usual
suspects you’d expect when adjusting
to a new lifestyle, such as the
most common: keto flu (probably
the first side effect), food cravings
and constipation; to a few other
somewhat embarrassing ones. But
these are mostly easily resolved and
short-lived, says registered dietician
Kirby Hendricks from Alex Royal
Dietetics in Cape Town.
Here’s how to get over those
minor hurdles faster than you can
say KETOGENIC!W
binds water in the body. This
function is compromised once
you embark on a low-carb diet
and your glycogen levels drop.
As a result, your body quickly
excretes water.
‘Maintaining proper
electrolyte levels is key to
optimal body function, and if
you do that, there’s less of a
risk of experiencing keto flu,’
Kirby says. Electrolytes are
necessary for cellular and organ
function such as maintaining
hydration and acidity levels in
your body and to help maintain
muscle and nerve function.
Electrolytes come into
play as insulin decreases: your
kidneys then release excess
sodium from your body, and
it’s this loss of sodium that
impacts the balance of other
key electrolytes.
Symptoms of an electrolyte
imbalance, such as diarrhoea
and nausea, are closely related
to the symptoms of keto
flu. To avoid them, Kirby
recommends adding more salt
to your food as well as eating
more keto-friendly vegetables
such as broccoli, spinach,
courgettes, cauliflower,
mushrooms or avos.
‘If you have diabetes
and are taking insulin or
oral hypoglycemic agents,
you must only ever go keto
if you’re being properly
supervised by your doctor
and your dietician. Insulin-
dependent diabetics can suffer
severe hypoglycemia if their
medication is not appropriately
adjusted beforehand,’ she warns.