Can keto-flu be avoided?

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Can keto-flu be avoided?


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Old 10-13-2016, 20:19   #1
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Default Can keto-flu be avoided?

I'm new, and I'm learning a lot. I believe that a LCHF diet is best for me.
I would like to be in ketosis. But, I am a single mom, a college student and I struggle (don't ask about the last time I dusted. I keep the kitchen and bathrooms clean and sometimes that's as good as it gets). I need and want to lose weight. I'm tired of hurting and having no energy.

On the other hand, I can't imagine coping with keto-flu and midterms.

Can I ease into this? And if so, how? I was thinking about starting with 75g of carbs per day, and making an effort to spread those out. Then reducing to 50g per day after a week and then slowly go down until I'm in ketosis.

I have greatly reduced sugar and grains in the last 10 days and haven't suffered at all, but I'm eating too many carbs at once some meals and I'm still spiking too high.

I was looking at my daily total of carbs (where 100g seems fantastic compared to 300g), but I wasn't testing enough to see that when I eat a pre-made salad with 43g of carbs, 17g of sugars and crispy noodles made with wheat I spike above 140 and that's not what I want or need. A few days ago I thought eating that salad was fine as long as my total for the day was under 100g of carbs.

Must I suffer to switch from a sugar-burned to a fat-burner? And if I must, how badly and for how long? I recognize it's different for everyone, but I'm scared.

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Old 10-13-2016, 20:39   #2
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If you are facing midterms, now may not be the time to go cold turkey with LCHF. A slow decrease over a few weeks time is a good plan. Managing diabetes is a marathon, not a sprint - as we like to remind ourselves.

The usual remedy for "Atkins Flu" is to increase salt intake to compensate for the loss of electrolytes as your body is initially flushing out excess water. (Salty broth is a favorite.) And, of course, keep well hydrated. It also helps to increase fats as you decrease carbs. You don't want to get hungry and be tempted to eat more carbs. (Which brings up the recommendation to have LCHF snacks available at all times.)

The carb cravings usually abate in a few days. It does take some time (can be up to two weeks), however, to become keto-adaptive, even when you get your carb level down to where it is expected to be in ketosis.

You have done a great job in a short time with testing and learning how your body handles carbs. Take the stress off yourself and just work on one thing at a time. Lowering carbs first and getting used to that. If down the road you find that you are naturally going low enough in carbs to approach ketosis, you could explore that (but, let me tell you, it takes a real commitment and a lifestyle of no cheats). And weight loss needn't be something you are actively working toward. it will be the natural outcome of LCHF.

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Old 10-13-2016, 21:27   #3
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Thank you, VeeJay. I haven't struggled with craving carbs since I cut out most sugar and grains 10 days ago. Do you think that means that I haven't cut out enough?

I started out motivated by weight-loss. But then I decided that since that hadn't worked as a motivation for the last 30 years, perhaps I'd be best served by focusing on diabetes. That's a bit like falling down the rabbit hole, once you start there is so much to learn. I ran out of strips yesterday and couldn't decide how to proceed - skip a meal (while hungry) and wait until I get to the store? Eat something with little or no carbs and skip testing that meal?

Oh! And how do you take the show on the road? I needed to test at 6:10pm last night. I was in a class taking a quiz (it started at 6). I was at my desk trying to be fast and discreet but I felt weird, like I should've gone into the restroom or something - I guess because of the blood. It was very awkward when my instructor was standing behind me (passing back graded work) and I thought, "What if he thinks I'm cheating because I have this stuff out (my little case)?"

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Old 10-13-2016, 21:52   #4
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Quote:
Originally Posted by Kimmers1969 View Post
Thank you, VeeJay. I haven't struggled with craving carbs since I cut out most sugar and grains 10 days ago. Do you think that means that I haven't cut out enough?
No, it just means you're probably going to have an easy time with this.

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Originally Posted by Kimmers1969 View Post
I ran out of strips yesterday and couldn't decide how to proceed - skip a meal (while hungry) and wait until I get to the store? Eat something with little or no carbs and skip testing that meal?"
No need to skip a meal just because you aren't able to test. You've tested enough now that you could probably fix a meal low enough in carbs to be a "safe" meal..

Diligence in testing is admirable, but no need to stress over it if you skip now and then in these early days. Eventually, in another couple months, you'll know so much about what you can and can't eat that you won't need to be testing as regularly as you are now.

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Originally Posted by Kimmers1969 View Post
Oh! And how do you take the show on the road? I needed to test at 6:10pm last night. I was in a class taking a quiz (it started at 6)
If it were me, I'd have skipped the blood test. It's not like I'm on insulin and really need to know for an insulin dose.

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Old 10-26-2016, 22:59   #5
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I've found this article about avoiding keto flu: https://www.reddit.com/r/keto/commen...flu_explained/

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Old 10-27-2016, 02:14   #6
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I've found this article about avoiding keto flu: https://www.reddit.com/r/keto/commen...flu_explained/
Thank you. That's a great resource. I found bone broth at the store and when I feel a headache coming on I drink a cup with added salt. Works like a charm!

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