Keto Day 2: Energy, Cravings, And The Keto Flu

If you're feeling tired and sleepy on day 2 of your keto diet, you're not alone. Many people experience what's known as the keto flu during the first few days of starting the keto diet, with symptoms including fatigue, headaches, muscle aches, nausea, brain fog, and irritability. This is caused by your body transitioning from burning sugar to burning fat for energy, and it usually passes within a few days. To help alleviate these symptoms, make sure you're drinking enough water and consuming enough salt, as the keto diet can lead to dehydration and loss of electrolytes. You may also want to consider increasing your fat intake, as cutting down on carbs without upping your fat intake can make you feel hungry and tired.

You might experience the 'keto flu

You Might Experience the Keto Flu

The keto flu is a common experience for people starting a keto diet. It is not an actual flu, and it is neither contagious nor dangerous, but it can be very unpleasant. Symptoms include tiredness, headaches, irritability, difficulty concentrating, and wild sugar cravings. These symptoms usually occur during the first week of starting the keto diet, particularly on days 3 to 5, and they can last for a few days to a few weeks.

The keto flu happens as your body transitions from burning sugar to burning fat for energy. When you switch to a very-low-carb diet, your body lowers insulin levels, and your liver starts converting fat into ketones, which your body uses for energy instead of glucose. While this transition is one of the primary goals of a ketogenic diet, your brain and other organs need time to adapt to using this new fuel source.

The keto flu is caused by the loss of salt and water from your body. As your insulin levels drop, your body excretes more sodium in your urine, along with water. This leads to increased urination, which is responsible for some of the rapid weight loss that occurs in the early stages of a keto diet. However, the loss of water and sodium also causes many of the unpleasant symptoms of the keto flu.

To alleviate the symptoms of the keto flu, it is recommended to increase your salt and water intake. Drinking a glass of water with half a teaspoon of salt stirred into it can help reduce symptoms within 15 to 30 minutes. Consommé, bouillon, bone broth, or chicken/beef stock with a spoonful of salted butter can also help. Additionally, make sure to drink plenty of water, at least 2.5 litres per day during the first week of keto.

Another way to manage the keto flu is to increase your fat intake. A well-balanced keto diet includes enough fat to ensure you feel satisfied after meals and have ample energy. By increasing your fat intake at the start of the keto diet, you can help your body adapt to using fat and ketones for energy.

While the keto flu can be unpleasant, it is only temporary, and there are simple steps you can take to alleviate the symptoms. Remember to be gentle with yourself during this transition period, and don't push yourself too hard with physical activity.

You may feel sluggish and tired

Feeling sluggish and tired is a common side effect of starting the keto diet, often referred to as the "keto flu". This is because your body is transitioning from burning sugar to burning fat for energy. As your body adjusts to this new fuel source, you may experience fatigue, mental fogginess, irritability, and even nausea.

The good news is that these symptoms are temporary and usually last only a few days to a couple of weeks. To help alleviate these symptoms, it is recommended to increase your salt and water intake. Drinking a glass of water with half a teaspoon of salt stirred in can help relieve keto flu symptoms within 15 to 30 minutes. Consomme, bouillon, bone broth, or chicken/beef stock with a spoonful of salted butter are also good alternatives.

Additionally, make sure you are staying properly hydrated by drinking a minimum of 2.5 litres of fluid per day during the first week of keto. While this doesn't have to be plain water, it's important to keep caffeine intake modest as high amounts may increase water and sodium loss.

Another way to combat the sluggishness is to eat more fat. A well-balanced keto diet includes enough fat to ensure you feel satisfied after meals and have ample energy.

Finally, be gentle with yourself during this transition period. Take it easy with physical activity and don't push yourself too hard. The keto flu is a normal part of the process, and it will soon pass!

You may have more cravings

It is very common to experience cravings during the first week of the keto diet. This is due to the body's transition from burning sugar to burning fat for energy. As a result, your body will be adapting to the new fuel system and you may experience symptoms such as fatigue, headaches, irritability, and difficulty concentrating.

The keto diet involves a huge drop in carbohydrates, which can lead to intense sugar cravings. It is important to remember that these cravings are normal and will subside as your body adjusts to the new diet. In the meantime, there are some strategies you can use to manage your cravings.

Firstly, it is crucial to increase your salt and water intake. The keto diet causes an increase in sodium excretion, which can lead to dehydration. Drinking a glass of water with half a teaspoon of salt stirred into it can help alleviate symptoms within 15 to 30 minutes. Bone broth or salted butter can also be good alternatives.

Secondly, ensure that you are consuming enough fat. A well-balanced keto diet includes enough fat to keep you satiated and provide ample energy. Adding more fat to your meals will help your body adapt to using fat and ketones for energy.

Finally, if you are still struggling with cravings, you can try keto-friendly alternatives. For example, if you are craving something sweet, there are many keto-friendly dessert options available. Additionally, finding keto-friendly alternatives to your favourite high-carb foods can help you stay on track.

Remember that the intensity of cravings will vary from person to person, and it is normal to experience stronger cravings during the initial stages of the keto diet. By increasing your salt and water intake, consuming enough fat, and finding keto-friendly alternatives, you can effectively manage your cravings and stay committed to the diet.

You might have digestive issues

Digestive issues are common when starting the keto diet. This is because your body is transitioning away from a whole-grain and bean-based fiber diet. As such, constipation and diarrhea are often experienced during the first two weeks of keto.

To combat these issues, it is recommended that you stay hydrated by drinking plenty of water. You should also try to eat more low-carb, high-fibre vegetables, such as avocado, cauliflower, broccoli, and asparagus. Additionally, increasing your magnesium intake can help with constipation.

If you are experiencing digestive issues, it is important to be gentle with yourself. Avoid strenuous workouts and minimise your workload if possible. The transition period can be tough, but it will pass.

It is worth noting that not everyone experiences digestive issues when starting the keto diet. Staying hydrated and ensuring adequate fibre intake may help prevent these issues.

You may have less of an appetite

It is common to experience a decrease in appetite when starting a keto diet. This is because the keto diet is high in fat, which is very satiating, so you may feel fuller for longer.

However, it is important to note that this may not happen immediately. In the first few days or even the first week of the keto diet, you may experience the "carb flu" or "keto flu", which includes symptoms such as fatigue, headaches, muscle aches, nausea, irritability, and brain fog. This is because your body is transitioning from burning sugar to burning fat for energy, and it can take time for your brain and other organs to adapt to this new fuel source. During this transition period, it is normal to feel hungrier as your body thinks it is starving.

To combat this, it is important to increase your intake of healthy fats, especially at the start of your keto journey. This will ensure that you feel satisfied after meals and can go for several hours without eating. Good sources of fat include tree nuts (e.g. macadamia nuts), avocados, coconut oil, eggs, and fatty cuts of meat.

Additionally, make sure you are staying adequately hydrated and are getting enough electrolytes, especially sodium, as the loss of water and sodium is responsible for many of the unpleasant symptoms of the keto flu. Aim to drink a minimum of 2.5 litres of fluid per day during the first week of keto, and consider drinking water with a teaspoon of salt stirred into it to replace lost sodium.

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