Keto Flu: What Is The Keto Flu And How To Avoid It

What is the keto flu and how to avoid it? Learn the basic mechanisms so that you

understand why it happens and you can avoid it and comfortably transition into

that healthy keto lifestyle so a lot of people they get all excited about

ketogenic lifestyle they want to lose the weight they want to feel better

they've heard so many stories and then they jump head in and three to five days

later they feel terrible and some of the symptoms can be headaches fatigue nausea

cravings dizziness brain fog muscle cramps irritability the list is pretty

much endless and a lot of these things are often associated with a flu so

that's why they call it the keto flu but of course it's not a flu at all there is

no infectious agent it's just that you're feeling as if you had the flu so

you're not going to contaminate anybody and there is no bug involved but what's

really going on why do you feel so bad well there's really two reasons it's not

rocket science it's very very simple first is that you are doing a change

okay so for decades you have taught your body how to get energy out of

carbohydrates you've taught your body to install a machinery that can use

carbohydrates but it doesn't know how to use fat it knows how to convert

carbohydrates into fat and put it on your body but it doesn't know how to use

that fat so its main source of fuel is carbohydrate and now you're pulling the

rug out from under your machinery literally overnight and it only knows

how to use a carbohydrate and you just took it away so now your body has no

source of energy and it's scrambling and it's changing but it doesn't really know

where to get it so you

get hypoglycemia and you get all these different things so realize that you

built a machinery to do one thing and now you have to build a machinery to do

something else namely to learn how to use fat again so all your cells are

going to change the enzymes they're gonna have to up regulate production of

enzymes and receptors and it doesn't happen overnight some people can do it

in a week or two some people are gonna be more like several weeks or maybe even

months before they're fully adapted before they've established a machinery

that can use fat instead of carbs so that's the first reason you're feeling

so terrible you just change so fast that your body has no idea where to get the

energy or you're starving it in a sense the second reason is fluids so

carbohydrates are stored in the bone in the form of glycogen and glycogen is

sort of like a sponge that it holds on to a lot of water so imagine that you

have a bucket of saltwater and you dip the sponge into it and then you take it

out and you squeeze the sponge and all the water runs out well when the water

runs out it's going to take the salt with it and that's what happens in the

body as well so glycogen holds on to water and then you burn up the glycogen

because you're not adding any more carbs and then the water that the glycogen

held on to is going to leave the body that's the first three to four pounds of

weight loss that you experience within the first couple of days it's fluid loss

and when you lose that fluid it takes your minerals with it and these minerals

are crucial for your brain for your nervous system for your metabolism there

you even need more minerals to handle the transition from carbs to fat because

your body goes through many changes so you're increasing the demand

on the body but at the same time you're robbing it of minerals because it's the

change that it hasn't it's it's too fast to change anytime you change something

your body is gonna have to adapt and if it's too fast it's not gonna be able to

cope you're losing fluids and it has minerals so it's as simple as that so

how do we get into a ketogenic lifestyle without feeling terrible well here are

the steps that you do first you increase the water intake you increase salt and

you increase minerals don't be afraid of salt make sure it's a good salt not the

sterilized industrial table salt but a sea salt or a pink salt minerals come in

vegetables okay so salt table salt or rather pink

salt has primarily sodium in it and you're also losing potassium and

magnesium and calcium so you want to try to get plenty of all of those and

vegetables is the top source vegetables have tons of potassium and magnesium

then you want to increase your fat because part of the reason is that maybe

you're not eating enough a lot of people will start just cutting out the carbs

but they're not in the habit of eating anything else so now they don't know

what to eat and they haven't put enough fat in to make up for the carbs that

they're taking out so now if you're trying to turn your body from burning to

stop burning carbs and instead burn fat but you're not adding enough in the diet

and your body hasn't learned to use the fat on your body

now you're low on both carbs and fats you're literally starving so therefore

you want to make it gradual okay a lot of people they're so ready they so want

to get into this and and we as humans were impatient we want instant results

we want to do it now and I would advise to not do it all at once

for all the reasons that we talked about but when you do it gradual when you take

some carbs out you want to put something else in and there's so many diets out

there where people jump in and then they get off the doesn't matter what you call

them and one that comes to mind is whole xxx which it's a great diet it teaches

you how to eat Whole Foods but the very idea of 30 days gives people the idea

that you get on it and you get off it and it's such a sudden change that you

feel terrible and you can't wait to get back to eating the way that you used to

so gradual means two things first it gives you the chance to change habits it

gives you the chance to learn new foods so you take something out that's high in

carbs and you put something else in that's low in carbs and higher in fat

and as you change this may be a few things per week you gradually transition

into a lifestyle that you can maintain and as you do it gradually and you teach

yourself some new habits you also teach your body some new habits you give it a

chance to gradually go from using carbs as the primary fuel to using fat as the

primary fuel okay so there's two things it's your cellular habits and it's your

own human personal habits so I think that you should start cutting it back

maybe - if I want to give you some numbers this isn't necessarily right for

everybody but if you start cutting it down to maybe 80 grams a day of net

carbohydrates and then you go down gradually from there maybe reduce it by

1015 grams a week and that way you can gauge how you're feeling if it's too

fast you can back off a little bit and don't be in a hurry you have the rest of

your life to do this number four exercise you want to be really careful

with exercise but you do want to do exercise so what

my videos on aerobic versus an aerobics and and videos on exercise that I've

done so you understand these principles but exercise is great because it reduces

insulin resistance and when the body needs more energy it tends to burn more

fat and increase ketone production so that's a good thing what's bad about it

is if you do exercise too intense because now when you're short of fuel

your body will start screaming for carbs it will make cortisol it will raise your

blood sugar and it will make you feel really bad it'll make you feel a lot

worse than if you didn't exercise but if you do very gentle exercise like walking

or yoga or stretching then the exercise will actually help you instead so low

intensity exercise to activate the body but not so intense that you start

producing lots of cortisol don't count calories because a lot of people they

get into it they're gung-ho they want to make it happen right now I cut back the

carbs oh yeah I can do this but again they don't put the fat in and they think

oh well I can do this if I don't eat so much I can lose the weight even faster

that's not what this is about it's about finding a lifestyle you can do for the

rest of your life take your time and don't count calories let your body find

the balance so as you cut back the carbs as your body learns to use fat instead

you will stay full longer you won't get hungry you won't need snacks between

meals you can go eight hours between meals but don't push it let it happen

let it just develop the way your body wants it to and then you can get through

all of these with no discomfort no deprivation and no hunger so please

share this video with everyone you care about because we want to get this

information out so more people can get healthy please leave your comments and

questions below let me know you've experienced some Kido flu or what

how your experience has been if you have at any additional tips please feel free

to share those as well and thanks for watching