A friend of mine recently decided to try out a paleo diet after witnessing my success with it. However, after two weeks, she complained of sluggishness, lack of energy, and poor focus, which she blamed on the diet. I then realized I’d forgotten to warn her about the “low-carb flu.”
The low-carb flu isn’t an actual flu-like illness, but some individuals may experience symptoms such as:
- Digestive distress
- Impaired fat burning
- Low energy
- Mood swings
- Carb and sugar cravings
- Increased sluggishness
While the paleo diet isn’t meant to be a low-carb diet, it can resemble one due to the elimination of grains, legumes, and sugars. As a result, the body’s energy source shifts from carbs to fats and protein. However, this transition takes time and involves a change in gene expression related to metabolism. The body needs a few weeks to efficiently convert protein and fat into the liver’s glycogen stores that provide glucose for essential functions.
Switching to a low-carb, paleo diet is a superior weight loss method compared to a low-calorie/low-fat diet. To overcome the low-carb flu and stick to the paleo diet, try the following tips:
Eat more fat
Many people find it difficult to accept that they should consume more fat, but saturated fats provide a clean, stable energy source. Including more fatty meals can help your body transition from a glucose-burning engine to a fat-burning one.
- Opt for fattier cuts of meat: Instead of lean meats, try organ meats or chicken with skin. Grass-fed beef, bison, and lamb have a better omega-6/omega-3 ratio in their fat than pork or chicken. Also, consider wild Alaskan salmon as a sustainable source of fat.
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Include more saturated fats: Cooking with butter, lard, and tallow can help increase your fat intake. Adding a few spoonfuls of coconut oil to your daily meals can also help you overcome the low-carb slump by providing essential fuel.
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Use heavy cream: Paleo Leap suggests that those struggling to get enough fat at first try heavy cream from grass-fed and pastured cows or goats.
Transitioning to a paleo diet can be challenging at first, but staying committed can lead to noticeable improvements in your health. Stick to the basic principles, and in time, you’ll likely experience the benefits of this diet approach.
