Keto Flu: Strategies To Feel Better Fast

The ketogenic diet is a popular way to lose weight and improve health. However, it is associated with some unpleasant side effects, commonly known as the keto flu. This is a collection of symptoms experienced by some people when they first start the keto diet, which can include nausea, fatigue, headaches, and muscle soreness. These symptoms are caused by the body adapting to a new diet consisting of very few carbohydrates, and they can last from a few days to several weeks. So, what can be done to help alleviate these symptoms?

Drink lots of water

Drinking lots of water is one of the most important things you can do to help alleviate the sick feeling associated with the keto flu. This is because the keto diet can cause you to rapidly shed water stores, which increases the risk of dehydration.

When you start a keto diet, your body enters a state of ketosis, where it burns stored fat instead of glucose for energy. In this state, your body dumps the water that was stored with glycogen, a molecule that stores extra sugar in your cells. This can lead to dehydration, which can cause symptoms such as fatigue and muscle cramping.

Drinking plenty of water will help to prevent dehydration and reduce these associated symptoms. It is recommended that you set a reminder on your phone or always keep a full glass of water within reach to ensure you are drinking enough. As a general rule, you should drink a minimum of half your body weight in ounces of water every day, and if you are very active, you should drink even more.

In addition to water, you can also try adding lemon and ginger to sparkling water, or adding electrolyte powder to room-temperature water, to further boost your hydration and aid your recovery.

Get enough electrolytes

When starting a ketogenic diet, it is common to experience a set of symptoms known as the "keto flu." This occurs when the body enters a state of ketosis, burning fat for energy instead of carbohydrates (glucose). Symptoms of keto flu include nausea, fatigue, muscle soreness, and headaches, which can range from mild to severe and can last from a few days to several weeks.

One way to alleviate these symptoms is to ensure you are getting enough electrolytes. When you restrict carbohydrates, your body releases insulin, which leads to an increase in the amount of sodium, potassium, and water excreted through urine, causing dehydration. This loss of electrolytes can result in symptoms such as fatigue, muscle cramps, and body weakness.

To combat this, you can add more salt to your food or drink sports beverages that are high in electrolytes. Additionally, including potassium-rich, keto-friendly foods like leafy greens and avocados in your diet can help maintain a healthy balance of electrolytes. These foods are also high in magnesium, which may 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 attention to your electrolyte intake and making necessary adjustments can help your body adjust to ketosis more smoothly and alleviate some of the unpleasant symptoms associated with keto flu.

Consume healthy fats

Consuming healthy fats is an important part of the keto diet and can help alleviate the sick feeling associated with the keto flu. The keto diet is a very low-carb, high-fat, and moderate-protein diet that can lead to weight loss and potential health improvements. When starting this diet, some people may experience a collection of symptoms known as the keto flu, which can include nausea, fatigue, headaches, and muscle soreness.

• Make sure you are getting enough calories from healthy fats. The keto diet is high in fat, and these fats become the primary fuel source for the body. Eating enough fat will help reduce cravings and keep you feeling satisfied. Examples of healthy fats include olive oil, avocado, and nuts.
• Choose the right types of fats. Opt for fats that are high in long-chain triglycerides, such as olive oil, instead of fats high in medium-chain triglycerides, like coconut oil, butter, and palm kernel oil, which have been linked to abdominal symptoms such as cramps, diarrhea, and vomiting.
• If you are struggling with nausea, it is important to ensure you are getting enough calories and healthy fats. Increasing your intake of healthy fats may help improve your energy levels and reduce nausea.
• Snack on healthy fats. Half an avocado, some bacon, or egg yolks are great sources of healthy fats and can help you increase your fat consumption.
• Do not go low-carb and low-fat at the same time. It is important to ensure adequate fat intake, especially when reducing carbohydrates. This will help speed up the transition of burning fat for fuel instead of glucose.

By focusing on consuming healthy fats, you can help manage the sick feeling associated with the keto flu and make the transition to the keto diet more smoothly.

Get plenty of rest

Getting plenty of rest is crucial when you're feeling unwell on a keto diet. Here are some tips to ensure you get the rest you need:

Avoid strenuous activity

When experiencing keto flu symptoms, it's best to avoid strenuous exercises such as intense biking, running, weightlifting, or strenuous workouts. Instead, opt for lighter activities such as walking, yoga, or leisurely biking, which may even help improve your symptoms.

Prioritize sleep

Sleep is essential for your body to recover and adjust to the new diet. Make sure you're getting enough sleep each night. If you're having trouble falling or staying asleep, try some of these tips:

• Reduce your caffeine intake, especially later in the day.
• Create a dark and relaxing sleep environment by turning off electronic devices and using blackout curtains if needed.
• Take a warm bath with Epsom salt or lavender essential oil before bed to relax your body and mind.
• Maintain a consistent sleep schedule by waking up at the same time each day and avoiding oversleeping.

Take breaks and rest during the day

In addition to a good night's sleep, make sure you're taking breaks and resting during the day. Listen to your body and give it the rest it needs. Take a break from your usual activities and allow yourself time to relax and recover.

Ease into the keto diet gradually

If you're finding it difficult to adjust to the keto diet, consider transitioning more slowly. Instead of drastically cutting carbs all at once, try reducing your carb intake gradually over a few days or weeks. This can help your body adjust to the new diet more naturally and reduce the intensity of keto flu symptoms.

Remember, the keto flu is usually temporary and will resolve within a few days to a few weeks as your body adapts to the new diet. If your symptoms persist or become severe, consider consulting a healthcare professional for personalized advice and guidance.

Try light exercise

While it's best to avoid strenuous exercise when experiencing keto flu symptoms, light activities can help improve your symptoms and boost your mood and motivation. Here are some tips to help you incorporate light exercise into your routine when dealing with the keto flu:

• Opt for restorative yoga: Restorative yoga can help loosen muscles and release endorphins, which can boost your mood and motivation. It is a gentle practice that can provide physical and mental benefits without exacerbating your keto flu symptoms.
• Listen to your body: It's important to listen to your body and not push yourself too hard. Start with gentle movements and see how your body responds. If you feel up to it, you can gradually increase the intensity and duration of your workouts.
• Take a walk: Walking is a great form of light exercise that can help you get some fresh air and improve your circulation. It can also help clear your mind and boost your mood.
• Try leisure biking: Leisure biking is another excellent option for light exercise. It can help you get some moderate physical activity without being too strenuous.
• Incorporate stretching: Stretching can help improve your flexibility and range of motion. It can also aid in muscle recovery and reduce tension. Consider yoga or simple stretching routines that you can do at home.
• Consider light strength training: Light strength training or bodyweight exercises can help improve your strength and muscle tone without being too taxing on your body.
• Be mindful of your energy levels: It's important to monitor your energy levels and adjust your activity accordingly. If you're feeling particularly fatigued, take a break or opt for a lighter activity.
• Combine with other treatments: Light exercise can be combined with other treatments for the keto flu, such as staying hydrated, increasing your electrolyte intake, and getting plenty of rest. This holistic approach can help improve your overall well-being.

Remember, it's always a good idea to consult with your doctor or a healthcare professional before starting any new diet or exercise routine, especially if you have any concerns or underlying health conditions. They can provide personalized advice and guidance based on your individual needs.

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