Strategies To Combat Keto Flu Symptoms

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. This occurs as the body adapts to a new diet consisting of very few carbohydrates. Symptoms can include fatigue, muscle soreness, nausea, and constipation, and can last from a few days to several weeks. To combat keto flu, it is recommended to stay hydrated, replenish electrolytes, get enough rest, and eat enough fat and calories.

Drink lots of water

Drinking lots of water is one of the most important things to do when experiencing keto flu. This is because the keto diet can cause you to rapidly shed water stores, increasing the risk of dehydration.

Glycogen, the stored form of carbohydrates, binds to water in the body. When you start a keto diet, your body dumps the water that was stored with the glycogen. This can lead to dehydration, which can cause symptoms such as fatigue and muscle cramping.

Drinking enough water can help reduce these symptoms. It is recommended to drink at least half of your body weight in ounces of water every day. For example, if you weigh 150 pounds, you should drink 75 ounces of water. If you are very active, be sure to drink even more water.

Staying hydrated is especially important if you are experiencing diarrhea, as this can cause additional fluid loss.

In addition to drinking water, it is also important to replace lost electrolytes, as your body may dump electrolytes along with water when entering ketosis. Drinking sports drinks or taking supplements can help with this.

Consume electrolytes

When you start a keto diet, it is important to consume enough electrolytes to prevent dehydration. This is because when you enter ketosis, your body gets rid of the water that was stored with glycogen, which can lead to dehydration. Additionally, when your body dumps water, it also tends to dump electrolytes, especially when insulin levels decrease. Therefore, it is crucial to consume enough electrolytes to avoid electrolyte imbalances, which can cause problems ranging from headaches to muscle cramps and even convulsions.

To combat this, you can add more salt to your food or drink sports beverages that are rich in electrolytes. You can also consume keto-friendly electrolyte supplements, which are a convenient way to ensure you're getting enough electrolytes. Eating a variety of whole foods, such as natural foods like meat, poultry, seafood, avocados, broccoli, nuts, and seeds, can also help you maintain adequate electrolyte levels.

It is also important to pay attention to your thirst and drink water or an electrolyte drink when you feel thirsty. As you age, your sense of thirst diminishes, so older individuals should be particularly mindful of staying hydrated.

Furthermore, a slow transition into the keto diet may help prevent keto flu symptoms and electrolyte imbalances. Instead of drastically reducing your carbohydrate intake, try gradually reducing it over a few days or weeks to give your body time to adjust.

By ensuring adequate electrolyte intake and staying hydrated, you can help alleviate keto flu symptoms and support your body's overall functioning.

Eat more fat and calories

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. This is because the body is adapting to a new diet consisting of very few carbohydrates. As a result, the body is forced to burn ketones for energy instead of glucose.

Eat More Frequently

Eat more often and include plenty of colourful vegetables in your meals. This is a significant change from the standard American diet, which is high in simple carbs, trans fats, and saturated fat. Food is not just about calories and energy; it's also about communicating with your body's cells.

Eat More Fat

When on the keto diet, the intake of healthy fats is crucial, as low calories can lead to keto flu symptoms. Do not reduce your calorie intake too much, and try not to go low-carb and low-fat at the same time. Ramping up your fat consumption can help speed up the transition of burning fat instead of glucose for fuel. Try snacking on half an avocado and some bacon, or loading up on egg yolks at dinner.

Transition Slowly

Many of the symptoms of keto flu are the result of a sudden dietary shift. If you find that keto flu makes it difficult to stick to a keto diet, you can ease into it instead of immediately and severely limiting your carbohydrate intake. Reducing your carb intake over a few days or weeks can help your body adjust to your new diet naturally and without the negative symptoms of carb flu.

Focus on alkalizing foods

Focusing on alkalizing foods is one of the best ways to combat keto flu. The keto diet is a high-acid diet, and the animal proteins and dairy that make up the bulk of the diet are broken down into acidic compounds that can have a corrosive effect on the body's tissues. The body neutralizes the acid, but this can lead to mineral depletion and slow metabolism, causing flu-like symptoms.

Alkalizing foods help to counter the harmful effects of high acid levels. These foods are rich in alkalizing minerals, such as potassium and calcium, which are essential for the body's functioning. Here are some tips to focus on alkalizing foods:

• Increase your intake of fresh vegetables: Especially green vegetables such as leafy greens, avocados, mushrooms, radishes, artichokes, cucumbers, kale, broccoli, celery, and cabbage. These vegetables are packed with essential vitamins, minerals, antioxidants, and fiber. Try to include some raw or lightly steamed vegetables in your diet to boost your enzyme intake.
• Drink apple cider vinegar: Apple cider vinegar is known for its alkalizing properties and can help balance the body's pH level.
• Opt for alkaline water: Alkaline water has a pH of 9 to 11 and can help neutralize acid in the body. You can also add lemon or lime to your water for extra alkalinity.
• Try green drinks: Green drinks made from powdered green vegetables and grasses are loaded with alkaline-forming foods and chlorophyll, which can help reduce inflammation and restore nutrient balance.
• Limit caffeine and alcohol: Caffeine and alcohol can be acidic and inflammatory, so it's best to avoid or limit their intake. Instead, opt for herbal teas or alkaline drinks.
• Avoid processed and inflammatory foods: Stay away from processed meats, refined vegetable oils, processed cheeses, and other inflammatory, processed foods filled with additives and synthetic ingredients. These foods can disrupt the alkaline balance in the body and increase inflammation.

By incorporating these alkalizing foods into your diet, you can help reduce the side effects of the keto flu and promote a healthier body pH balance.

Get plenty of rest

Getting plenty of rest is an important part of managing keto flu symptoms. The keto flu can cause fatigue and irritability, and a lack of sleep can increase levels of the stress hormone cortisol, which can negatively impact your mood and make keto flu symptoms worse.

If you're having trouble falling asleep or staying asleep, there are several things you can try. Firstly, consider taking an Epsom salt bath, which can help soothe and relax your muscles and improve electrolyte absorption. Drinking a keto-friendly herbal tea with calming herbs, such as chamomile, can also promote a deeper sleep. Additionally, reducing caffeine intake by limiting caffeinated beverages to the morning can help improve your sleep. Creating a dark environment by cutting out ambient light from electronic devices in the bedroom can also encourage more restful sleep.

It is also important to avoid heavy or strenuous exercise during the first week of the keto diet while your body is adjusting. Instead, opt for lighter forms of exercise, such as yoga or stretching, and return to your normal exercise routine once you're feeling better.

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