Keto Flu Remedies For Beginners

The keto flu is a collection of symptoms that some people experience when starting a ketogenic diet. The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates. Symptoms can include headaches, fatigue, nausea, and constipation, and they can range from mild to severe. The good news is that there are ways to reduce these symptoms and help your body adjust to the new diet. Staying hydrated by drinking plenty of water is one way to stave off keto flu, as a keto diet can cause a rapid loss of water stores in the body, increasing the risk of dehydration. Replenishing electrolytes is another way to reduce symptoms, as the keto diet can cause a loss of electrolytes in the body. Getting enough sleep, avoiding strenuous exercise, and eating enough fat are also recommended to help reduce keto flu symptoms.

Drink more water

Drinking plenty of water is a simple yet effective way to combat keto flu symptoms. The keto diet can cause a rapid depletion of your body's water stores, increasing the risk of dehydration. This is due to the reduction in glycogen, a stored form of carbohydrates that binds to water in the body. When you cut down on carbs, glycogen levels drop, and water is excreted. Therefore, it is crucial to replenish lost fluids by drinking ample water.

Additionally, the keto diet can have a diuretic effect, increasing urine output and further contributing to dehydration. By drinking more water, you can counter this effect and ensure your body stays hydrated.

Staying hydrated is especially important if you are experiencing diarrhea, a common symptom of keto flu. Diarrhea can lead to significant fluid loss, so drinking enough water helps to replace lost fluids and prevent dehydration.

Moreover, dehydration can cause fatigue and muscle cramping, which are also common symptoms of keto flu. By increasing your water intake, you can help alleviate these symptoms and improve your overall energy levels.

In addition to water, you can also include no-calorie flavoured water or sugar-free sports drinks in your fluid intake. These can provide variety and help you stay hydrated while enjoying different flavours.

Remember, when starting the keto diet, make sure to pay extra attention to your water intake to prevent dehydration and mitigate keto flu symptoms effectively.

Get enough sleep

Sleep issues are a common symptom of keto flu, with many people experiencing difficulty falling asleep or staying asleep. This is often caused by an electrolyte imbalance, which can be addressed by adding more salt to your food or drinking sports drinks that are high in electrolytes.

To get enough sleep while experiencing keto flu, there are several strategies you can try. Firstly, reduce your caffeine intake as caffeine is a stimulant that can negatively impact your sleep. Instead, opt for herbal tea with calming herbs like chamomile, which can promote deeper sleep. Taking an Epsom salt bath before bed can also help relax your muscles and improve sleep. Creating a dark environment by turning off electronic devices in the bedroom can promote a restful sleep.

Additionally, maintaining a consistent sleep schedule by going to bed and waking up at the same time every day can improve sleep quality over time. Relaxation techniques such as muscle relaxation exercises, reading, listening to music, or taking a shower can also help prepare your body for sleep by lowering your heart rate and reducing tension.

It's important to note that everyone's body deals with the keto diet differently, and these strategies may not work for everyone. Consult with your doctor or seek nutrition counselling if you have concerns about the diet or your sleep patterns.

Eat keto-friendly foods

Eating keto-friendly foods is essential when following a ketogenic diet. The keto diet is high in fat, moderate in protein, and very low in carbohydrates, typically limiting carbs to 20-50 grams per day. Here are some keto-friendly food options to include in your diet:

Animal Proteins

Fish and shellfish are excellent choices on the keto diet. Salmon, sardines, mackerel, and other fatty fish are rich in B vitamins, potassium, and selenium and also help lower insulin levels and increase insulin sensitivity. Meat and poultry are also staple foods on the keto diet, as they contain no carbs and are rich in B vitamins and minerals.

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, and cottage cheese are great keto-friendly options. They are low in carbs and high in fat and protein. Additionally, dairy products like cream, butter, and cheese can be consumed in moderation. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly choices.

Green Leafy Vegetables and Other Non-Starchy Vegetables

Dark leafy greens like spinach, kale, and collard greens are packed with vitamins and minerals. Other non-starchy vegetables such as summer squash, peppers, avocados, and olives are also excellent keto-friendly options. These vegetables are low in calories and carbs while being full of nutrients.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases. Examples include almonds, walnuts, pecans, Brazil nuts, and macadamia nuts.

Berries

Berries, especially raspberries and strawberries, are lower in carbs and high in fiber compared to other fruits. They are rich in antioxidants, which may reduce inflammation and protect against diseases.

Healthy Oils

Coconut oil and olive oil are recommended on the keto diet. Coconut oil has zero carbohydrates per tablespoon, while olive oil is high in oleic acid, which is associated with a lower risk of heart disease.

Dark Chocolate and Cocoa Powder

Dark chocolate with a minimum of 70% cocoa solids can be consumed in moderation on the keto diet. Cocoa is rich in antioxidants, and dark chocolate may help reduce the risk of heart disease.

Unsweetened Coffee and Tea

Coffee and tea are carb-free and can provide an energy boost. They have also been linked to a reduced risk of diabetes.

Replace lost electrolytes

Replenishing Electrolytes to Stave Off Keto Flu

The keto flu is a group of symptoms reported by people starting a ketogenic diet, which is very low in carbs but high in fat and protein. The keto flu is caused by your body's transition into ketosis, where it burns stored fat instead of glucose. Symptoms include achiness, headaches, nausea, and constipation, and usually last a week. While your body transitions into ketosis, you can take steps to alleviate these symptoms.

One of the most important things to do is to replace lost electrolytes. Electrolytes are minerals that conduct electrical charges in your body, allowing nerve cells to communicate and enabling important functions like thinking, moving, and heart function. When you start the keto diet, your body can quickly lose water and electrolytes, leading to dehydration and electrolyte imbalances. This loss of electrolytes is further exacerbated by a decrease in insulin levels, which signals your kidneys to activate "diuretic mode", resulting in increased urine production and the loss of more water, sodium, and potassium.

To replace lost electrolytes, you can:

• Add more salt to your food. Sodium is the main electrolyte found in extracellular fluid, and it's crucial for maintaining blood volume. Bumping up sodium intake can help resolve many cases of keto flu. Aim for around 2 teaspoons of salt per day, either by salting your food or consuming broth or bouillon.
• Consume electrolyte-rich foods. Include avocado, fish, beef, eggplant, leafy greens, and low-carb nuts in your diet. These foods are rich in potassium, magnesium, and calcium, which are essential for maintaining healthy nerve and muscle function. For example, leafy greens like spinach and Swiss chard are high in potassium and magnesium.
• Take supplements. If you're unable to meet your electrolyte needs through diet alone, consider taking supplements. Potassium supplements are typically available as 99 mg tablets. Magnesium supplements can help with muscle cramps and are generally safe for most people when taken with meals. However, be cautious with potassium supplements as taking too much in concentrated form can be dangerous. Always consult your doctor before taking any supplements, especially if you have any medical conditions.

By ensuring adequate electrolyte intake, you can help alleviate many of the symptoms associated with keto flu and make your transition into ketosis smoother and more comfortable.

Ease into the diet

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. Symptoms can include headaches, fatigue, nausea, insomnia, and constipation. The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates.

If you are experiencing keto flu, you may want to ease into the diet more slowly, rather than stopping carbs 'cold turkey'. Here are some tips to help you ease into the keto diet:

Transition Gradually

Start by slowly cutting back on carbs while increasing your fat and protein intake. This can help you ease into the diet and make the transition smoother. Eating more fat can also help reduce cravings for high-carb foods such as bread and pasta.

Stay Hydrated

The keto diet can quickly deplete your water stores, putting you at risk of dehydration and electrolyte imbalances. Drinking plenty of water can help reduce keto flu symptoms such as fatigue and constipation. Aim to drink more fluids in general, including water and no-calorie flavoured water, to aid in rehydration.

Adjust Your Workout Routine

While exercise is important for staying healthy, it is recommended to avoid strenuous exercise if you're experiencing keto flu symptoms. Focus on lighter activities such as walking, yoga, or leisurely biking instead.

Get Enough Sleep

It is common to experience a temporary decrease in energy levels when starting the keto diet. Make sleep a priority during this time to help combat fatigue. Aim for a consistent sleep schedule and remove distractions before bedtime to improve both the quantity and quality of your rest.

Manage Your Electrolytes

When you reduce your carb intake, your body may also lose electrolytes, which can contribute to keto flu symptoms such as fatigue, muscle cramps, and body weakness. Adding more salt to your food or drinking sports drinks high in electrolytes can help your body adjust to the diet more smoothly.

Frequently asked questions