Tag: Carb flu

Experts recommend transitioning slowly off the ketogenic diet to avoid rapid weight gain and digestive issues. So, can you go back to carbs after keto? Yes, but a strategic and patient reintroduction is vital for long-term health.

Statistics show that a significant percentage of individuals transitioning to a paleo diet experience a temporary but noticeable drop in energy, often dubbed the "paleo flu" or "carb flu". This initial fatigue is a common, though frustrating, symptom for many who ask, "Why am I so tired on paleo?".

While the standard ketogenic diet restricts carbs, with many targeting under 50 grams per day, some people can fall below a healthy minimum, causing unintended side effects like the 'keto flu'. This raises the critical question: Can you have too little carbs on keto and what are the consequences for your health?

According to nutrition experts, carbohydrates are the body's primary and preferred source of energy. When you eat very little carbs, your body shifts its primary fuel source from glucose to fat, a metabolic state known as ketosis, which triggers a cascade of physiological changes.

According to a 2023 study published in the journal Metabolites, low-carbohydrate diets are shown to affect metabolic function by shifting the body's primary fuel source. This change in energy consumption is a core part of what happens to your body when you reduce carb intake, influencing everything from weight and blood sugar to mood and athletic performance.

Water weight accounts for roughly 7-10% of weight loss on a ketogenic diet. After ketosis, the body shifts to glucose for energy, possibly causing temporary bloating, energy dips, and water weight gain.

The time it takes to get back into ketosis if you eat too many carbs can range from as little as 12-48 hours for some people to over a week for others, depending on several factors. This process hinges on your body first depleting its stored glycogen before it can resume burning fat for fuel.

It can be surprisingly easy to unintentionally consume enough carbohydrates to disrupt a state of ketosis. If you've been following a ketogenic diet and suddenly feel different, you may be wondering: 'How do I know if I knocked myself out of ketosis?' and what to do next to re-establish this metabolic state.

According to anecdotal reports, the so-called 'keto flu' often appears within 2-7 days for those transitioning to a low-carb eating plan. Understanding **what are the side effects of the first week of a low carb diet?** is crucial for navigating this temporary adjustment period and staying on track with your health goals.

According to the National Institutes of Health, long-term restriction of carbohydrates has been linked to potential complications including kidney damage and osteoporosis. This article explores the immediate and long-term health impacts of a diet that severely limits carbohydrates, addressing the crucial question: **What are the side effects of not eating carbs?**