Keto diet- "keto flu" and adjustment to exercise?

[yrulj]

Hi. Has anybody done a strict low carb/keto diet and can advise me on these issues:
When you started did you get any kind of "keto flu" or side effects?
Did you get to a stage where when you did exercise your body kept your Blood Glucose up and you did not get hypos? and if you did, how long did it take you to get to this stage?
Ive been trying a strict keto diet (like in the "Zero Five 100" project on the type 1 keto website) but I felt fatigue and stomach ache, so Ive stopped it for a while.
Thanks in advance.

 

[HSSS]

Broadly speaking keto flu is largely either adaptation to lower but more normal glucose levels (ie false hypos) or a lack of electrolytes due to higher fluid levels and carbs not holding water in the body.

There is a thing called adaptative glucose sparing or physiological insulin resistance whereby fasting levels remain a little higher due to limited intake of carbs helped by liver dumping. It’s quite different to pathological insulin resistance.

Exercise has variable effects depending on intensity etc but longer term is beneficial to levels but short term may cause either a drop or rise. Keto tends to allow longer, less intense activity without “bonking” or hypos once fat adaption takes place after a few weeks of ketosis but higher intensity efforts might struggle and cause lows. Have a look at Volek and Phinney “the art and science of low carb performance” perhaps.

Specifically in regards to type 1 I can’t comment as my knowledge is type 2 based. I’d assume greater awareness of the difference between nutritional ketosis and DKA would be essential in this case. I’ve heard mention of the insulin dosing requirements for protein changing in type 1 when very low carb as a consideration. Dr Ian lake is another person to look up perhaps as a type 1 that does some intense exercise on keto

 

[yrulj]

Broadly speaking keto flu is largely either adaptation to lower but more normal glucose levels (ie false hypos) or a lack of electrolytes due to higher fluid levels and carbs not holding water in the body.

There is a thing called adaptative glucose sparing or physiological insulin resistance whereby fasting levels remain a little higher due to limited intake of carbs helped by liver dumping. It’s quite different to pathological insulin resistance.

Exercise has variable effects depending on intensity etc but longer term is beneficial to levels but short term may cause either a drop or rise. Keto tends to allow longer, less intense activity without “bonking” or hypos once fat adaption takes place after a few weeks of ketosis but higher intensity efforts might struggle and cause lows. Have a look at Volek and Phinney “the art and science of low carb performance” perhaps.

Specifically in regards to type 1 I can’t comment as my knowledge is type 2 based. I’d assume greater awareness of the difference between nutritional ketosis and DKA would be essential in this case. I’ve heard mention of the insulin dosing requirements for protein changing in type 1 when very low carb as a consideration. Dr Ian lake is another person to look up perhaps as a type 1 that does some intense exercise on keto

Thanks again HSSS.

 

[MissMuffett]

I started keto 4 years ago and had ‘keto flu’ for about 7-8 days (bad headaches and felt very tired and cold) I then took electrolytes everyday in a large glass of water and this really helped. I fell off keto for a couple of years but if I’m strict with myself and toe the line I don’t get any bad symptoms now and my weight drops successfully So I know it’s working.

 

[jpscloud]

I understand salt and electrolytes are really important when in nutritional ketosis - I've heard it said that if you need electrolytes they taste great, but if you don't need them they taste awful - I did find this to be the case with me and when I took them I think they also suppressed cravings for carbs.

 

[yrulj]

I experienced "keto flu" for a week, with fatigue and headaches. My blood glucose stabilized during exercise after about 3 weeks. Stay hydrated and ensure electrolytes intake to ease symptoms.

Thanks to all for your comments. much appreciated.