Strategies To Combat Keto Flu Symptoms

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. The symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very few carbohydrates. While the symptoms are usually mild and short-term, they can be distressing and include nausea, fatigue, muscle soreness, and cravings. Luckily, there are ways to reduce these symptoms and help your body get through the transition period more easily.

Stay hydrated

Staying hydrated is one of the most important things you can do to feel better during the keto flu. The keto diet is very low in carbohydrates, and when you cut down on carbs, your body releases the water that was stored with glycogen, a molecule that stores extra sugar. This can lead to dehydration, which can cause symptoms such as fatigue and muscle cramping.

To stay hydrated, drink plenty of water. If you were consuming 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.

To determine how much water you should be drinking, divide your current body weight by two. This will give you the minimum number of ounces of water you should be drinking per day. If you're very active, be sure to drink more than the minimum amount.

In addition to water, you can also try drinking sports drinks that are high in electrolytes. Electrolytes can help your body adjust to ketosis more smoothly, and they may be especially helpful if you're experiencing symptoms like fatigue, muscle cramps, or body weakness.

By staying hydrated, you can help reduce the unpleasant symptoms of the keto flu and make the transition to ketosis easier on your body.

Consume electrolytes

When starting a ketogenic diet, some people may experience a set of symptoms known as the "keto flu." This is caused by the body adapting to a new diet that consists of very few carbohydrates. One way to alleviate the symptoms of keto flu is to consume electrolytes.

When you start a keto diet, your body enters a state of ketosis, where it burns stored fat for energy instead of glucose. This can cause a drop in insulin levels, leading to the release of excess sodium and other electrolytes from the body. As a result, you may experience keto flu symptoms such as fatigue, muscle cramps, and body weakness due to low electrolyte levels.

To combat these symptoms, it is essential to replace the lost electrolytes. You can do this by adding more salt to your food or drinking sports drinks that are high in electrolytes. Including potassium-rich, keto-friendly foods like green leafy vegetables and avocados in your diet is also an excellent way to maintain proper electrolyte balance. These foods are also high in magnesium, which can help reduce muscle cramps, sleep issues, and headaches.

It is important to note that the keto diet restricts many foods that are high in potassium, such as fruits, beans, and starchy vegetables. Therefore, paying extra attention to your electrolyte intake during this dietary transition can help alleviate the uncomfortable symptoms of keto flu.

Get plenty of rest

Getting plenty of rest is an important part of managing keto flu symptoms. The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet, which is very low in carbohydrates. The symptoms can be flu-like and are caused by the body adapting to a new diet.

• Take breaks and avoid strenuous activities: It is important to listen to your body and give it the rest it needs. Avoid heavy exercise for the first week of starting a ketogenic diet. Instead, opt for lighter forms of exercise such as yoga or stretching. Activities like intense biking, running, weight lifting, and strenuous workouts may need to be avoided while your body adjusts to new fuel sources.
• Improve your sleep habits: Lack of sleep can cause levels of the stress hormone cortisol to rise, which can negatively impact your mood and make keto flu symptoms worse. To improve your sleep, consider reducing your caffeine intake, especially in the latter part of the day. Creating a dark and peaceful sleep environment by turning off electronic devices in the bedroom can also help promote better sleep. Additionally, taking a warm bath with Epsom salt or lavender essential oil can help you relax and prepare for sleep.
• Listen to your body: Fatigue is a common symptom of keto flu. If you are feeling tired, allow yourself to rest and take breaks throughout the day. Make sure to get up early and stick to a consistent sleep schedule to help regulate your sleep patterns and improve sleep quality over time.
• Ease into the ketogenic diet: The keto flu is often caused by a sudden and drastic reduction in carbohydrate intake. To minimise its impact, consider transitioning to the ketogenic diet gradually. Start with a typical low-carb diet for a week to give your body time to adjust before fully committing to the keto diet. This gradual approach may help your body adjust more naturally and reduce the negative symptoms of keto flu.

Avoid strenuous exercise

Exercise is an important part of staying healthy and keeping your body weight in check. However, when experiencing keto flu symptoms, it is advisable to avoid strenuous exercise and give your body some rest. Fatigue, muscle cramps, and stomach discomfort are common in the first week of following a ketogenic diet, and intense physical activity can exacerbate these issues.

Strenuous exercises like intense biking, running, weight lifting, and strenuous workouts should be avoided while your body adapts to new fuel sources. Instead, opt for light activities like walking, yoga, or leisurely biking, which may help alleviate symptoms.

While some people may be tempted to push through the discomfort with intense workouts, it is important to listen to your body and give it the rest it needs during this transition period. This doesn't mean you have to stop exercising altogether; simply adjust the intensity and type of exercise to match your body's needs.

Remember, the keto flu is a temporary condition, and the duration and severity of symptoms can vary from person to person. By avoiding strenuous exercise, you can help your body adjust to the ketogenic diet more comfortably and reduce the negative impacts of the keto flu.

Eat more vegetables

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet, which is very low in carbohydrates, high in fat, and moderate in protein. The symptoms, which can feel akin to the flu, are caused by the body adapting to a new diet.

One way to feel better during the keto flu is to eat more vegetables. The keto diet restricts many foods that are high in potassium, including fruits, beans, and starchy vegetables. However, getting adequate amounts of potassium is essential for maintaining a healthy balance of electrolytes in the body.

• Include potassium-rich, keto-friendly vegetables like green leafy vegetables in your meals. Spinach, kale, Swiss chard, and collard greens are excellent sources of potassium and can be added to salads, smoothies, or cooked dishes.
• Avocados are another potassium-rich fruit that is allowed on the keto diet. They are also high in healthy fats, which can help increase satiety and provide essential nutrients.
• If you are missing starchy vegetables like potatoes, sweet potatoes, or squash, try substituting them with cauliflower, broccoli, or cabbage. These vegetables have a similar texture and can be prepared in similar ways, but have a much lower carbohydrate content.
• Explore different varieties of low-carb vegetables to add to your meals. Options like eggplant, zucchini, asparagus, green beans, or bell peppers can provide important vitamins, minerals, and fibre while keeping you in ketosis.
• Be mindful of your vegetable preparation and cooking methods. Steaming, roasting, or stir-frying with healthy oils can enhance the flavour and nutrient retention of your vegetables.

Remember, it is always a good idea to consult with a healthcare professional or a registered dietitian before starting any new diet, including the ketogenic diet. They can provide personalized advice and help ensure you are meeting your nutritional needs.

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