アトキンス・インフルエンザ（ケト・インフルエンザ）

 

一昨日の夜。右目の結膜を爪でひっかき、痛みがなかったので、
そのまま寝たところ、朝に視力が無くなり、その後、痛みが生じて、
左目だけではＰＣ画面の字が判読できなくなりました。
サンテ「メディカルガード」を点眼し、
安静にしていたところ、24時間で完全軽快しました。



ひとつ、気がついたことがあります。
片目で、テレビを見ると、両目よりも立体化、つまり３Ｄのように感じるということです。
もともと、ＴＶ画面は、３Ｄを平面化していること、両目では距離の認識が出来るが、片目では距離認識が出来ないために、モニター画面を平面の画像として認識出来にくいために立体化して認識するのかもしれません。まあ、私だけ、そう見えるのかもしれませんが・・・




Low carb flu：低炭水化物質風邪

fluの意味は、インフルエンザですが、一般的には風邪を意味します。
米国人の患者さんの診察経験では、風邪の人に「cold」と言っても通じませんでした。
「flu：フル―」と言えば、通じました。必ずしも、インフルエンザに限定されているわけではなく、広く風邪（風邪様症状）を意味するようです。

ですから、タイトルのLow carb fluとは、低炭水化物によるインフルエンザという意味ではなく、
低炭水化物による風邪のような症状という意味です。
 

今流行の、低糖質ダイエットには様々ありますが、その究極は、糖質量を極力制限して、脂質を多く摂取するアトキンス・ダイエットです。

そして、アトキンス・ダイエットの開始時に、頭痛やだるさなどの風邪に似た症状を来すことがあり、それを米国ではAtkins fluもしくはKeto flu、Low-carb flu（日本語ではアトキンス風邪、ケト風邪、低炭水化物風邪）

と呼んでいます。

 

これは、低糖質ダイエットが流行している日本では知っておくべきマメ知識です。

 

 

 

http://www.livestrong.com/article/381434-what-is-atkins-induction-flu/

 

What Is Atkins Induction Flu?

by AGLAEE JACOB  Last Updated: Dec 18, 2013

 

The Atkins diet is a low-carb diet to help people achieve and maintain a healthy weight. This diet, which has been around since the 1970s, cuts out almost all sources of carbohydrates, such as breads, pasta, rice, muffins, breakfast cereals, granola bars, potatoes, corn, fruits, milk, yogurts, sugar and desserts. The Atkins diet is based on non-starchy vegetables, meat, chicken, fish, eggs, cheese and fats.

Induction Phase

The induction phase is the first of four phases of the Atkins diet. This phase restricts the daily carbohydrate intake to less than 20 g a day. The objective of this phase is to help your body start burning your body fat for fuel instead of using carbohydrates, in addition to getting rid of your carbohydrate cravings as quickly as possible.

Symptoms

The Atkins induction flu is a term used to describe the side effects sometimes experienced by Atkins dieters when they start restricting their carbohydrate intake to very low amounts. The symptoms of the Atkins induction flu include fatigue, weakness, dizziness, headaches, irritability and nausea.

Causes

There are two main causes of the side effects sometimes experienced when starting on a low-carb diet. The first is carbohydrate withdrawal. Most people are used to eating about 50 percent of their calories as carbohydrates, so drastically switching to a low-carb diet comprising less than 5 percent to 10 percent of the calories as carbohydrates is a big dietary change. When you eat a diet rich in carbs, your body retains a store of glycogen -- a type of carbohydrate -- to use in the future for fuel. When you start to eat a low-carb diet, your body begins to burn this glycogen for energy. This eventually depletes your glycogen stores, and your body begins to burn fat for energy as it enters ketosis. This switch can cause flu-like symptoms. 

The second cause is dehydration. Low-carbohydrate diets tend to be diuretic and help you get rid of unwanted extra water in your body, but if you do not properly replenish the lost fluids and electrolytes, dehydration and the accompanying side effects can occur.

Duration

Atkins dieters can start experiencing induction flu symptoms in as little as 12 hours after cutting their carbohydrate intake. The symptoms usually disappear within four to five days, although they might last up to a week for some dieters.

Precautions

If the symptoms of Atkins induction flu are caused by carbohydrate withdrawal, patience is your only strategy. If you let your body adjust to this new way of eating, you will soon feel like you have more energy. To eliminate the diuretic effect of the Atkins diet, ensure that you stay properly hydrated by drinking plenty of water. Taking 1/2 tsp. of salt, 2 tbsp. of soy sauce or 2 cups of broth a day also is recommended to replenish the lost electrolytes. Talk to your doctor about this recommendation if you have been told to limit your sodium intake.

 

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http://elowcarbfoodlist.org/the-keto-flu-symptoms-and-relief/

 

The keto flu: symptoms and relief

Many people (not everyone!) who start a low carb diet experience what’s called the “keto flu” or the “induction flu” in the first few days while the body is adapting to burning ketones instead of glucose. The basic symptoms are:

§  headaches

§  nausea

§  upset stomach

§  Lack of mental clarity (brain fog)

§  sleepiness

§  fatigue

It’s called the “keto flu” for a reason: you feel sick. I’ve gone through it and it wasn’t a pleasant experience. Fortunately it only lasted 4 days (2 of them were pretty bad) but then suddenly I woke up feeling much better, less hungry and my energy level was really high and consistent throughout the day! While at one point (or three or four) I thought to myself: “what the serious F am I doing? I’m going to die!”  but I plowed through it and when it was over I didn’t regret a thing because what I gained mentally and physically was 100% worth it.

How long will the keto flu last?

It depends. Some people don’t experience any symptoms at all, but some suffer anywhere from a day to a week. Rare cases up to two weeks. Everybody’s bodies are different and some people handle switching over better than others. You might consider starting keto on a weekend or sometime when you’re able to get good rest deal with the symptoms.

For those of you that are going through the keto flu, don’t give up! I know you feel like it’s never going to get better but stick with it and you´ll be so happy you did! I’m telling you, waking up refreshed for the first time in years, not getting the afternoon “blah” feeling and stuffing my face with carbs to try to boost my energy is the best side effect of the lchf/keto diet I’ve experienced. Okay, losing weight while eating good food, feeling full and satisfied is great too 

So what can be done to lessen the symptoms?

First you have to understand why your body is reacting this way. Your body’s been burning glucose for energy so it’s basically full of enzymes that are waiting to deal with the carbs you eat (and probably store them as fat) reference. But now the body needs to make new enzymes that burn fat for fuel instead of carbs, and the transition period causes your flu-like symptoms. There are some things you can do to lessen the symptoms of the keto flu and to make it go away sooner (to force the body to transition sooner) Ok, let’s get to the good part – what to do:

§  First of all – you’re probably dehydrated. Drink PLENTY of water while you’re on the keto diet. And then some more.

§  Watch your electrolytes. When the body is getting rid of excess insulin from your former carb-crazy diet you´ll lose lots of fluids that have been retained in your body. This causes the rapid weight loss most people see in their first few days of ketosis, it’s mostly water, sorry. When you lose all the retained water you also lose electrolytes like sodium, magnesium and potassium. When you’re lacking them you´ll feel like crap so when you’re feeling really ill on the keto flu try things like chicken/beef broth and look for foods rich in these minerals. Take a multi-vitamin and a multi-mineral. I’ve heard good things about

§  Eat more fat – Yup, load up. Butter everything, bacon everything, eat fatty meats and put heavy cream in your coffee. This will force your body to hurry up the transition. You´ll think this is crazy and think you´ll never get skinny eating this way, but you will.

§  Don’t eat too much protein – The body can transform protein into glucose so if you eat too much of it in the first days it will slow down the transition. Go for fatty meat and cheese if you can, add fat to protein shakes etc. The first instinct when you’re on a diet might be to nibble on a chicken breast to lose weight. Don’t do that unless it’s smothered in cheese, wrapped with bacon and has some mayo on the side 

tl;dr: Drink water, replenish electrolytes (sodium, magnesium, potassium) with food and supplements, drink broth, eat fat and not too much protein.

I really hope this helps. I know it helped me getting over the worst of the dreaded keto flu.

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http://paleoleap.com/low-carb-flu/

 

What is “Low carb flu”?

If you’ve ever dramatically reduced your carbohydrate intake, you might have felt it already: it’s that first few days of headaches, brain fog, crankiness, and constant, dragging exhaustion. At some point, you know the magic is going to happen and you’ll start feeling like a human being again, but the transition period is really rough. It feels like having the flu (hence the name), only you’re not sick; you’re just cutting carbs. Low-carb flu can include any of the following:

•            You feel fuzzy and foggy, like your brain just isn’t working right. You might have a pounding or throbbing headache.

•            You’re exhausted, cranky, and irritable for no reason.

•            Going to the gym feels like an insurmountable challenge. If you do make it, your performance is completely down the drain.

•            You’re ravenously hungry, tearing into everything in sight.

•            You’re craving anything with carbs – bagels, pasta, pizza, sandwiches, mashed potatoes, candy…

So what gives? Isn’t Paleo supposed to make you feel better, not worse?

Yes it is – and yes it will, eventually. But for some people, there’s an initial period of adaptation while your body switches tracks. Here’s how it works:

At any given time, your body can be burning either fat or carbohydrates for energy, but given a choice, it’ll start with carbs. If you eat a mixed meal (say, a potato with butter), you’ll burn the carbs first, and then start working on the fat.

Metabolic flexibility is the ability to switch back and forth between carbs and fat for energy without a problem. This is how healthy humans are set up. If you eat a potato with butter, get up, and go along with your day, you’re metabolically flexible. First you burn through the carbohydrates in the potato; then you burn through the fat in the butter. Finally, several hours later, you notice hunger gradually increasing and get up to find something else to eat.

If you eat the potato with butter, and then an hour later you need some crackers because your blood sugar is tanking and you’re snapping at everyone in the room, then you have impaired metabolic flexibility. Your body burned through all the carbs, but the switch to burning fat is difficult – so it stores the fat and demands more carbs for energy. If you eat the crackers and just keep providing those carbs, the cycle keeps repeating (while you gain weight from all that stored fat). Dr. Eades has a good explanation of this here.

This impaired metabolic flexibility is clearly a problem – it’s a hallmark of diabetes and related metabolic disorders. Paleo is all about restoring metabolic flexibility, to avoid these problems, but unfortunately the low-carb flu can sometimes be a side effect of that. Initially, your body is going to throw an “I want carbs” tantrum – that’s the crummy, run-down, “low-carb flu” feeling. Eventually it’ll get the message and switch over to fat-burning mode, but sometimes it takes a lot of tantrum to figure it out.

Make no mistake: this stinks while you’re doing it. It’s not actually starvation, but it’s pretty close. But here’s the good news:

•            Low-carb flu is not inevitable: it doesn’t happen to everyone, and there’s a lot you can do to make it less miserable or even avoid it altogether.

•            It doesn’t last. Yes, it’s awful in the short term. But that short-term pain is a door to long-term gain.

Low-Carb Flu and Paleo

And now for the million-dollar question: do you have to put up with this to go Paleo?

No! For one thing, not everyone will get anything like the low-carb flueven if they do reduce carbs in their diet. Metabolically flexible people can adjust carbs up and down within a wide range and be just fine. It’s only people with impaired metabolic flexibility – people like diabetics, for example – who really get the worst of the “flu.”

Even for the unlucky ones, though, the misery isn’t inevitable. The first thing to remember about Paleo and the “carb flu” is that Paleo is not a low-carb diet. It can be low-carb, but it doesn’t have to be. Paleo is about eating the foods we’re evolutionarily suited to eat, not about any particular macronutrient ratio.

For people who are metabolically unhealthy, a low-carb version of Paleo can be very therapeutic, but you don’t have to go from 0 to 60 overnight. A better strategy is to step down gradually. First, try plugging a day or two of your current diet into any nutrition calculator online, to see how many carbs you already eat. Then start slowly pushing that number down while increasing fat and protein intake. Try to replace grain carbs with Paleo carbs as much as you can, but don’t be afraid to eat those potatoes! This will help your body adjust without the need for a brutal week of “carb flu.”

You can also do all kinds of other things to help make the transition easier, and reduce or avoid the “low-carb flu” altogether.

•            Don’t reduce carbs unnecessarily. There’s no point to being low-carb for the sake of being low-carb! If you’re struggling with low energy and other flulike symptoms longer than a few weeks, maybe it’s not an adaptation period; maybe your body just does better with more carbs. That’s fine too. Don’t try to force yourself into a low-carb mold if you just weren’t cut out for it.

•            Get enough electrolytes. Salt deficiency and potassium deficiency can cause some of the same symptoms (especially exhaustion and exercise apathy); there’s no reason to make things worse!

•            Get enough fat. It is physiologically impossible for protein to be your primary calorie source. Your body will just stop metabolizing it, and you’ll end up starving even though enough calories are technically going into your mouth. Don’t do this! If you’re going to lower carbs, you absolutely must increase fat to match.

•            Exercise if you can. This review found that exercise was a great way to improve metabolic flexibility – but in the throes of carb withdrawal, a trip to the gym is probably the last thing on your to-do list, and that’s fine. Instead of forcing yourself through a workout when you’re falling asleep on the squat rack, put exercise on the back burner, and add it back in to maintain metabolic flexibility once the “flu” is over.

•            Drink plenty of water. Dehydration will just make the headaches worse, and it’s hard on your whole system.

Summing it Up

Not everyone gets the “low-carb flu.” In fact, many metabolically healthy people seem to skip it altogether, or else just get a very mild dip in energy levels for a day or two. So don’t go into Paleo assuming that you’re going to go through a week of horror before you get to the good part: it might not even happen!

On the other hand, people with impaired metabolic flexibility do often get a kind of “flu” from dropping carbs. This really stinks, but you can make it stink less by lowering your carbs slowly, getting plenty of water, salt, and fat, and giving yourself a break until it passes. Remember: Paleo is not a week-long fad diet; you can afford to take 2 weeks to ease into it for the sake of long-term sticking power. You also don’t have to do a low-carb version of Paleo if it doesn’t make you feel good; there’s no carb police hovering over your shoulder ready to pounce if you look sideways at a potato!

Ultimately, a hellish week of “carb flu” shouldn’t be the Paleo price of admission. You shouldn’t have to take vacation time just to change your diet. So if you’re in the throes of the low-carb blues, don’t just suffer through it; take a second to stop and think what you might do differently to make the transition less rocky and more sustainable.

 

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いろいろなことが言われていますが、

脱水になるので、水分を補給するべきであるということが共通しています。

炭水化物の摂取を控えると、体内のグリコーゲンが消費されます。その際に水が放出されるために尿量が増え、それに伴ってナトリウム、カリウムやマグネシウムなどの電解質も排泄されます。そのために電解質や水分を補給する必要があるでしょう。

私の経験からすれば、糖をエネルギー源としていた脳がケトンをエネルギーとする間の移行期の症状であり、その症状があるために糖を補給すると、何度も症状を繰り返すので、きっちりと乗り越えるのがベストだと思います。そして、塩分補給は確かに症状を改善したことを経験しています。