Keto Flu: Quick Tips To Feel Better Now

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. The keto flu can cause symptoms such as stomach or intestinal pain, diarrhea, fatigue, muscle soreness, and cravings, which can be distressing and last from a few days to several weeks. However, there are ways to reduce these symptoms and help your body adjust to the diet more easily. Staying hydrated by drinking enough water and replacing lost electrolytes through dietary changes or supplements are important steps to alleviate keto flu symptoms. Getting adequate rest, avoiding strenuous exercise, and gradually reducing carbohydrate intake over time can also help ease the transition. While the keto flu is typically temporary and not dangerous, it is important to consult a doctor if symptoms persist, become severe, or if there are concerns about other health issues.

Drink lots of water

Drinking lots of water is one of the most important things you can do to alleviate keto flu symptoms. When you start a keto diet, your body enters a state of ketosis, burning stored fat instead of glucose. This metabolic switch causes your body to dump water that was stored with glycogen, which can lead to dehydration.

• Keep a reusable water bottle with you at all times, so you can drink water wherever you are.
• Drink water when you feel thirsty, but also try to drink before thirst strikes.
• Drink most of your water during the day to avoid frequent trips to the bathroom at night.
• If you were drinking a lot of sugary drinks before starting the keto diet, it's even more important to increase your water intake, as you're cutting out a significant source of hydration.

By staying properly hydrated, you can help reduce keto flu symptoms such as headaches, fatigue, and nausea.

Replenish electrolytes

Replenishing electrolytes is an important step in combating keto flu. Electrolytes are essential minerals that regulate water distribution to the cells, keeping you hydrated. They also play a role in regulating muscle contractions, controlling nervous system function, balancing blood pressure, rebuilding damaged tissue, and carrying messages to cells.

When you start a keto diet, your body goes through a transition period where it adjusts to burning fat for energy instead of carbohydrates. This shift can lead to a decrease in insulin levels, which triggers the kidneys to release excess sodium and potassium. As a result, you may experience a deficiency in electrolytes, which can contribute to the symptoms of keto flu.

To replenish electrolytes and alleviate symptoms, you can:

• Increase your sodium intake by salting your food.
• Consume magnesium-rich foods such as avocados, pumpkin seeds, cooked spinach, halibut, cashews, salmon, macadamia nuts, and dark chocolate.
• Eat potassium-rich keto-friendly foods like avocados, Brussels sprouts, mushrooms, zucchini, and pumpkin seeds.
• Include calcium-rich keto foods such as broccoli, leafy greens, chia seeds, sardines, and salmon in your diet.

Additionally, you can take an electrolyte supplement to quickly replenish your levels. It is important to monitor your electrolyte intake and adjust it according to your activity levels and nutritional intake.

Eat more fat

The keto flu is a collection of flu-like symptoms some people experience when starting a ketogenic diet. This is because the body is adapting to a new diet that consists of very few carbohydrates. As a result, the body switches from burning glucose for energy to burning fat, which can cause withdrawal-like symptoms.

To combat the keto flu, it is important to eat enough fat, the primary fuel source on the ketogenic diet. Eating enough fat will help reduce cravings and keep you feeling satisfied. Here are some tips to ensure you are eating enough fat:

• Make sure you are getting plenty of healthy fats in your diet, such as fatty meat, salmon, butter, olive oil, coconut oil, avocados, and nuts.
• Increase your fat consumption while reducing your carbohydrate intake. This will help ease your transition into ketosis.
• Eat plenty of keto-friendly fats, such as grass-fed butter, extra virgin olive oil, avocados, pecans, macadamias, and walnuts.
• Supplement with MCT oil, which can help increase your ketone levels and make the switch from carbs to fat more comfortable.
• If you are struggling to eat enough fat, consider adding some healthy fats to your diet, such as ghee, avocado oil, or nut butter.

It is important to note that transitioning to a very low-carb diet can be challenging, and it is normal to experience some discomfort during this time. However, by ensuring you are eating enough fat, you can help reduce the severity of keto flu symptoms and make the transition to a ketogenic diet smoother.

Transition slowly

Transitioning slowly to a ketogenic diet can help alleviate the symptoms of keto flu. This involves reducing your carb intake over several days or weeks, rather than all at once. This gives your body time to adjust to burning ketones for energy instead of glucose, which is the main source of energy on a standard diet.

During this transition period, it is important to ensure you are still eating enough calories. Include plenty of healthy fats in your diet, such as fatty meat, salmon, butter, olive oil, coconut oil, avocados, nuts, and seeds. This will help reduce cravings and keep you feeling satisfied.

It is also crucial to stay hydrated during this time, as a keto diet can cause a rapid loss of water stores, leading to dehydration. Drink plenty of water and consider adding electrolytes, especially sodium, as these are often lost along with water.

While your body is adjusting, avoid strenuous exercise. Light activities such as walking, yoga, or leisurely biking are better choices and may even help improve symptoms.

Finally, get enough rest. The transition to a ketogenic diet can be tiring, so make sure to get at least seven hours of sleep per night. If you struggle to sleep at night, try taking a power nap during the day.

Get plenty of rest

Getting plenty of rest is one of the most important things you can do to combat the keto flu. The keto flu is a collection of flu-like symptoms that some people experience when they start a ketogenic diet. This happens because the body is forced to burn ketones for energy instead of glucose, which is the default source of energy. The transition to burning fat for energy can be a shock to the body, and may take some time.

The keto flu can cause fatigue and irritability, which are common complaints of people adapting to a ketogenic diet. Lack of sleep can worsen these symptoms, as it causes the stress hormone cortisol to rise, which can negatively impact your mood. Therefore, it is important to get plenty of rest when experiencing the keto flu.

If you are having trouble falling or staying asleep, there are several things you can try. Firstly, reduce your caffeine intake. Caffeine is a stimulant that may negatively impact your sleep, so it is best to only consume caffeinated beverages in the morning. Additionally, you should cut out ambient light by shutting off cell phones, computers, and televisions in your bedroom to create a dark environment that promotes restful sleep. Taking a bath with Epsom salt or lavender essential oil is another way to relax and prepare your body for sleep. Finally, try to wake up at the same time every day and avoid oversleeping, as this can help to normalise your sleep patterns and improve your overall sleep quality.

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