When you approach your normal body weight, the weight loss will slow. Just remember, a “normal” body weight differs from person to person depending on our genetics and environmental exposures and may not fit what we see in the popular media. The weight loss won’t go on forever. As long as you follow the advice to eat when you are hungry, you will eventually stabilize your weight.
There’s no scientific definition of keto flu, but it’s often described as flu-like symptoms that start soon after a person cuts carbohydrates largely out of their diet. (To enable “ketosis,” a sort of starvation mode in which the body burns fat rather than glucose, the ketogenic diet allows for only 2% to 5% of a person’s daily calories to come from carbohydrates.)
Why the heck does it happen? Normally, the body uses glucose—or sugar—as its main source of energy. When you cut your carbs below 50 grams per day (the typical threshold for a ketogenic diet), you enter a metabolic state called ketosis: Instead of burning carbs for fuel, your body begins burning ketones—an alternative fuel source that the liver makes by breaking down fat. In turn, this can make you feel run down.
A short-lived increase in seizure frequency may occur during illness or if ketone levels fluctuate. The diet may be modified if seizure frequency remains high, or the child is losing weight. Loss of seizure-control may come from unexpected sources. Even "sugar-free" food can contain carbohydrates such as maltodextrin, sorbitol, starch, and fructose. The sorbitol content of suntan lotion and other skincare products may be high enough for some to be absorbed through the skin and thus negate ketosis.
At the start, do not deny yourself fat. Eat enough so that you are satisfied and you do not feel hungry. That way you will soon become what is called “fat adapted” — burning fat for fuel efficiently. You will know that you are fat adapted when you do not need to eat every few hours and you no longer feel the highs and lows (“hangry” episodes) of the blood sugar roller coaster.
Keatley has some…thoughts about those. “Dirty keto is a waste of your time since good habits have not been developed and it is simply too easy to fall back into a high-calorie diet,” he says. If you’re trying to do a lazy keto diet, he recommends following the USDA’s MyPlate instead and monitoring your meals based on proportions vs. macros. “It’s easier, more flexible, and has shown, when combined with moderate exercise, to be effective over the long term,” he says.
Insulin is a hormone that lets your body use or store sugar as fuel. Ketogenic diets make you burn through this fuel quickly, so you don’t need to store it. This means your body needs -- and makes -- less insulin. Those lower levels may help protect you against some kinds of cancer or even slow the growth of cancer cells. More research is needed on this, though.
Walking, stretching, or doing gentle yoga or other mind-body exercise should be fine and may even help you feel better. But when your body is already under stress from trying to adapt to a new fuel system, don’t place an additional burden on it by attempting any type of strenuous workout. Take it easy for the first few weeks and then slowly increase your exercise intensity.
If you feel as if you’re starving, you’re likely to feel tired and want to give up your diet. But a ketogenic diet should not result in hunger, making it sustainable and possibly making you feel great. So eat enough protein foods and low-carb veggies, with enough added fat to feel satisfied. If you’re hungry all the time, check that you are getting adequate amounts of protein at most meals and, if so, add more fat to your meals (like more butter, more olive oil, or some delicious sauces). Our keto recipes have plenty of fat included, but you can adjust up or down, according to your own needs.