Strategies To Overcome 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, high in fat, and moderate in protein. Symptoms can include headaches, fatigue, nausea, and constipation, and can last from a few days to several weeks. To push through the keto flu, it is recommended to increase water and salt intake, eat more fat, and get plenty of rest.

Drink more water

Drinking more water is a simple yet effective way to alleviate keto flu symptoms. The keto diet is a very low-carbohydrate diet that can cause a range of flu-like symptoms, including headaches, nausea, constipation, and fatigue. These symptoms are often caused by dehydration, as the body sheds water stores when it enters ketosis.

Drinking plenty of water is crucial to prevent dehydration and reduce these symptoms. Water helps to replenish the fluids lost during the keto diet, especially if you previously consumed sugary drinks. It's important to prioritise hydration, especially if you're experiencing diarrhoea, to avoid further fluid loss.

In addition to water, drinking no-calorie flavoured water or sugar-free sports drinks can also aid in rehydration. These drinks can provide electrolytes, such as sodium, which are often depleted during ketosis. The loss of electrolytes can lead to symptoms like fatigue, muscle cramps, and body weakness. Therefore, staying hydrated and ensuring adequate electrolyte intake are crucial to managing keto flu symptoms effectively.

While increasing your water intake is essential, it's also beneficial to listen to your body and respond to its needs. Getting enough rest, avoiding strenuous exercise, and gradually reducing your carbohydrate intake can also help ease the transition into ketosis and alleviate keto flu symptoms.

Get more sleep

Sleep is an important part of recovery from keto flu. The transition to a ketogenic diet can be a shock to the body, and ensuring you get enough rest is vital to combatting the symptoms of keto flu.

Firstly, the transition to a ketogenic diet can cause hormonal fluctuations, including in cortisol, the stress hormone. This can negatively impact your mood and make keto-flu symptoms worse. Getting enough sleep can help to reduce these symptoms and give your body time to adjust to its new fuel source.

Secondly, fatigue is a common symptom of keto flu. This is caused by a number of factors, including dehydration, electrolyte imbalances, and the body adapting to a new fuel source. Getting more sleep will help to combat this fatigue.

It is recommended that you get at least seven hours of sleep per night when on a keto diet. If you are struggling to get enough sleep, you can try taking a power nap during the day.

There are a number of ways to improve your sleep when suffering from keto flu:

• Reduce your caffeine intake. Only drink caffeinated beverages in the morning so that your sleep is not affected.
• Cut out ambient light. Turn off phones, computers, and televisions in your bedroom to create a dark, relaxing environment.
• Take a bath. Adding Epsom salt or lavender essential oil to your bath is a great way to wind down and get ready for sleep.
• Get up early. Waking up at the same time every day and avoiding oversleeping can help to normalise your sleep patterns and improve your overall sleep quality.

It is also important to note that keto flu is usually temporary and will go away within a few days to a few weeks. If your symptoms last longer than ten days, or they are causing you severe pain or debilitation, you should contact your doctor.

Eat keto-friendly foods

Eating keto-friendly foods is a great way to push through the keto flu. Here are some tips and food options to help you stay on track:

High-Fat, Low-Carb Foods

The keto diet is all about consuming high-fat, low-carb foods. Here are some delicious options to satisfy your cravings:

• Animal proteins: Fatty fish like salmon, shellfish, meat, and poultry are excellent choices. They are low in carbs and provide essential nutrients like B vitamins, potassium, selenium, and high-quality protein.
• Dairy: Cheese, plain Greek yogurt, and cottage cheese are perfect keto-friendly options. They are high in fat and protein while being low in carbs.
• Eggs: With less than 1 gram of carbs per large egg and about 6 grams of protein, eggs are a fantastic addition to your keto meals.
• Avocados and olives: These fruits are unique among vegetables due to their high-fat content. They are also excellent sources of fiber and low in net carbs.
• Nuts and seeds: Almonds, walnuts, pecans, Brazil nuts, and macadamia nuts are just a few examples of nutritious, high-fat, and low-carb options.
• Dark chocolate and cocoa powder: Indulge in some dark chocolate with at least 70% cocoa solids. Cocoa is also a great antioxidant-rich addition to your keto diet.

Stay Hydrated

Drinking plenty of water and staying hydrated is crucial when dealing with keto flu. The keto diet can lead to increased urine output, so make sure to replenish your fluids. Water and no-calorie flavored water are excellent choices to keep you hydrated and satisfied.

Electrolytes

Replenishing electrolytes is essential to combat keto flu symptoms like fatigue, muscle cramps, and body weakness. Increase your sodium intake by adding more salt to your food. Potassium-rich, keto-friendly foods like green leafy vegetables and avocados are also excellent sources of electrolytes. Additionally, consider sugar-free sports drinks or magnesium supplements to ensure adequate electrolyte intake.

Calorie Control

While the keto diet focuses on high-fat, low-carb intake, it's important to be mindful of your overall calorie consumption. Eating an excessive number of calories can lead to weight gain, regardless of whether you're following a keto diet. Allow yourself an adjustment period to focus on following your recommended keto macros without worrying too much about calorie counting. As your body adapts, you can gradually incorporate your calorie goals.

Drink electrolytes

Drinking electrolytes is an important way to combat the 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 into ketosis, a metabolic state where it burns stored fat for energy instead of glucose. This transition can lead to a decrease in insulin levels, which can cause your body to excrete water and electrolytes, leading to dehydration and electrolyte imbalances.

Symptoms of electrolyte imbalances include fatigue, muscle cramps, body weakness, insomnia, brain fog, dizziness, digestive issues, and skin rashes. These symptoms can be alleviated by increasing your electrolyte intake.

So, how can you ensure you're getting enough electrolytes? Here are some tips:

• Increase your sodium intake by adding more salt to your food. Just make sure to consult your doctor first, especially if you have certain health conditions like high blood pressure.
• Consume potassium-rich, keto-friendly foods like green leafy vegetables and avocados. Potassium-rich foods that are not keto-friendly include fruits, beans, and starchy vegetables.
• Include magnesium-rich foods in your diet, such as nuts, seeds, dark chocolate, avocado, fish, and leafy greens.
• Aim for 1 gram of calcium per day from calcium-rich foods like dairy, bones, and cruciferous vegetables.
• Consider taking electrolyte supplements, such as magnesium supplements or electrolyte capsules.

Remember, it's important to monitor your electrolyte intake and adjust it as needed. While increasing your electrolyte intake can help alleviate keto flu symptoms, it's also crucial to stay properly hydrated by drinking enough water.

Eat more fat

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. This happens because the body is adapting to a new diet consisting of very few carbohydrates. To push through the keto flu, it is important to eat enough fat. Here are some tips to ensure you are eating enough fat:

Eat More Healthy Fats

Firstly, it is important to understand that eating more fat does not mean eating unhealthy fats. The keto diet should include healthy fats, such as those found in avocados, eggs, and olive oil. Eating plenty of healthy fats is necessary for the keto diet to be effective.

Understand the Role of Fat in the Keto Diet

The keto diet is a very low-carb, high-fat diet. This means that fat becomes the primary fuel source for the body, instead of carbohydrates. Ketones, which are byproducts of fat breakdown, become the main source of energy. Therefore, eating enough fat is crucial to provide the body with the energy it needs.

Calculate Your Fat Macros

You can use an online calculator or a keto-friendly app to determine how many grams of fat you need per day while on the keto diet. Typically, fat will account for 60 to 70% of your total calorie intake on a keto diet.

Focus on Fat During the Transition

When you first start the keto diet, you may experience strong cravings for carbohydrates. Instead of giving in to these cravings, try to eat more healthy keto-approved foods to satisfy your hunger. Over time, as your body adjusts to using fat for fuel, these cravings will decrease.

Be Mindful of Calories

While it is important to eat enough fat, you should also be mindful of your overall calorie intake. Eating an excessive number of calories, even if they are from healthy fats, can still lead to weight gain. Therefore, it is important to balance your fat intake with your calorie goals.

By following these tips and ensuring you are eating enough fat, you can help alleviate the symptoms of the keto flu and make the transition to the keto diet smoother and more manageable.

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