Skip Keto Flu: Strategies To Feel Your Best

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. Symptoms include fatigue, irritability, brain fog, muscle soreness, and stomach pain. The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates.

- Gradually eliminate carbs instead of all at once.

- Increase your intake of electrolytes.

- Drink more water.

- Get plenty of rest.

- Eat more fat and calories.

- Cut out carbs slowly over time.

Gradually reduce carbs

Gradually Reducing Carbs to Avoid Keto Flu

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. It is caused by the body adapting to a new diet consisting of very few carbohydrates. Symptoms can include fatigue, muscle soreness, and cravings, and they can range from mild to severe.

One way to avoid the keto flu is to gradually reduce your carb intake over the course of a few days or weeks. This gives your body time to adjust to your new diet and can help you avoid the negative symptoms of carb flu. Here are some tips to help you gradually reduce carbs and avoid keto flu:

Cut Out Refined Sugar First

Start by cutting out refined sugar for a few days or a week. This includes foods like cookies, cakes, and candy. Refined sugar is high in carbohydrates and can cause a spike in blood sugar levels, so cutting it out first can help stabilize your blood sugar and reduce cravings.

Eliminate Starches

After a few days or a week, cut out starches such as wheat, rice, and potatoes. These foods are also high in carbohydrates and can contribute to blood sugar spikes. Eliminating them will further reduce your carb intake and help your body adjust to using fat for fuel instead of carbohydrates.

Progress to a Low-Carb Diet

Once you have cut out refined sugar and starches, progress to a low-carb diet. This means reducing your carb intake to less than 50 grams per day. This will likely be a significant change, so it is important to take it slow and listen to your body. Eat more healthy fats and proteins to help you feel satisfied and reduce cravings.

Increase Healthy Fats and Proteins

As you reduce your carb intake, increase your consumption of healthy fats and proteins. Foods like avocados, nuts, seeds, and fatty fish are high in healthy fats and can help you feel full and satisfied. Eating enough fat and protein will also help reduce cravings and keep your energy levels stable.

Focus on Keto-Friendly Foods

When reducing your carb intake, it is important to focus on eating keto-approved foods. These include healthy fats, low-carb vegetables, unprocessed meats, and eggs. Eating a variety of these foods will ensure you are getting enough nutrients and can help reduce cravings for carbohydrates.

Stay Hydrated

The keto diet can cause increased urine output, so it is important to drink plenty of water to stay hydrated. Aim for at least 8 cups of water per day, and more if you are active or live in a hot climate. Drinking enough water can help reduce symptoms such as headaches, fatigue, and constipation.

Replenish Electrolytes

The keto diet can also deplete electrolytes, so it is important to replenish them. Increase your intake of sodium, potassium, and magnesium. You can get these from salt, bone broth, nuts, seeds, and leafy green vegetables. Staying hydrated and replenishing electrolytes will help reduce symptoms such as fatigue, muscle cramps, and headaches.

Get Plenty of Rest

When reducing your carb intake, it is important to get plenty of rest. The transition to a keto diet can be tiring, and you may experience fatigue and insomnia. Prioritize sleep and create a relaxing bedtime routine to help you get enough rest. This will also help reduce cravings and improve your overall well-being.

Be Mindful of Calories

While it is important to increase your fat and protein intake when reducing carbs, be mindful of your overall calorie intake. Eating too many calories, even if they are from healthy keto-approved foods, can hinder your weight loss goals. Focus on eating whole, unprocessed foods and listen to your body's hunger and fullness cues.

Gradually reducing your carb intake can be a effective way to avoid the keto flu and make the transition to a keto diet more manageable. It is important to listen to your body and make adjustments as needed. Remember that everyone's experience with the keto diet is unique, so find what works best for you.

Increase electrolytes

Electrolyte imbalances are a primary cause of keto flu. Electrolytes are minerals that conduct electricity when dissolved in water, and they are necessary for critical body functions. They regulate the amount of water in your body, pH levels, nutrient transportation into cells, waste removal from cells, and ensure your nerves, muscles, and brain work properly.

When you restrict carbohydrates, your body produces less insulin, causing your kidneys to flush out excess water and sodium. To maintain the balance between sodium and other electrolytes, your kidneys will also release extra potassium, calcium, and magnesium.

• Sodium: Add more salt to your food. Try using Himalayan Pink Salt if possible. Consume bone broth, either as a soup base or drink it on its own.
• Magnesium: Eat more magnesium-rich foods such as seaweed, hemp, flax, pumpkin and chia seeds, almonds, brazil nuts, avocados, and leafy greens. If needed, consider taking magnesium supplements.
• Potassium: Eat more potassium-rich foods such as salmon, avocados, nuts, mushrooms, and leafy green vegetables.
• Calcium: Aim for 1 gram of calcium per day from calcium-rich foods like dairy, bones, and cruciferous vegetables.

It is important to note that you should always consult your doctor before making any significant dietary changes or taking supplements, especially if you have any health conditions.

Drink more water

Drinking more water is one of the most important things you can do to prevent keto flu. The transition into ketosis is thought to encourage diuresis, or increased urine output, which can lead to dehydration and symptoms such as headaches, nausea, lightheadedness, constipation, and brain fog.

To prevent dehydration, it is recommended that women drink 91 ounces of water per day and men drink 125 ounces. However, it is important to listen to your body and not overdo it. The goal is simply to quench your thirst.

In addition to water, you can also drink herbal teas, bone broth, and soups to stay hydrated.

Get plenty of rest

Getting plenty of rest is an important part of staying healthy, and it becomes even more crucial when you're dealing with the keto flu. Here are some detailed tips to ensure you're getting the rest you need during this challenging time:

First and foremost, prioritize sleep. With the keto flu, it's common to experience fatigue and tiredness, so aim for an early bedtime each night. Create a soothing bedtime routine to signal to your body that it's time to wind down. This might include activities such as reading a book, listening to calming music, or practising meditation or deep breathing exercises. Remove distractions and electronics from your bedroom to promote a peaceful sleep environment.

Next, understand that rest encompasses more than just sleep. Incorporate short daily breaks and longer weekly intervals of rest into your routine. Engage in activities that allow your brain to switch from active problem-solving to a daydreaming state. This could be a weekly yoga class, a walk in nature, listening to music, painting, or any hobby that brings you joy and helps you unwind.

Additionally, social connections can enhance the benefits of rest. Invite a friend to join you for a relaxing walk or share a meal together. Resting in the company of loved ones can make the experience more fulfilling and help you feel less isolated during this challenging time.

Finally, be mindful of the activities that deplete your energy. While it's important to stay active, avoid overloading your schedule with demanding tasks or intense exercise. Your body is already working hard to adjust to the keto diet, so give yourself permission to slow down and take it easy.

Remember, getting plenty of rest will not only help you manage the keto flu symptoms but also improve your overall well-being, including better sleep quality, higher life satisfaction, reduced chronic pain, and increased productivity.

Eat more fat

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. It is not an actual flu, but a set of symptoms similar to the flu. The symptoms include fatigue, irritability, brain fog, poor concentration, impaired coordination, muscle soreness, and stomach pain.

The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates. The drastic reduction in carbohydrates can shock the body and cause withdrawal-like symptoms.

Fat is the primary fuel source on a keto diet. Eating enough fat will help reduce cravings and keep you feeling satisfied. It is important to resist the urge to make your diet both low-carb and low-fat, as this will put your body into starvation mode.

You can increase your fat intake by adding more oil to your meals or consuming more naturally fat-rich foods. It is easy to determine how many grams of fat you need on a keto diet by calculating your keto macros using an online calculator or keto-friendly app.

On a typical keto diet, fat will account for 60 to 70% of your total calories. It is important to ensure you are getting enough calories and not just reducing your calorie intake. This will help prevent weight loss from stopping and feelings of hunger, irritability, and lethargy.

If you are feeling the symptoms of keto flu, try fuelling up on some quick keto snacks or adding some clean, healthy, nutrient-dense carbs to your diet.

Other Tips to Avoid Keto Flu

• Start keto slowly by gradually reducing your carb intake instead of cutting them out all at once.
• Stay hydrated by drinking plenty of water.
• Increase your intake of electrolytes, such as sodium, magnesium, and potassium.
• Get plenty of rest and avoid strenuous exercise until you are feeling better.
• Make sure you are eating enough calories and not just reducing your calorie intake.

Frequently asked questions