Keto Flu Recovery: What To Expect After The Storm

The keto flu is a collection of symptoms that occur when the body enters ketosis and begins burning fat for energy instead of carbohydrates. Symptoms include headaches, fatigue, nausea, dizziness, and constipation, and can last from a few days to several weeks. To alleviate these symptoms, it is recommended to increase water and salt intake, consume more healthy fats, and slowly transition into the keto diet by gradually reducing carbohydrate intake. While the keto flu is not dangerous, it can be unpleasant, and consulting a doctor or dietitian is advised before starting any new diet.

Drink more water

Drinking water is a simple yet effective way to combat the keto flu. The keto diet is very low in carbohydrates, and this drastic reduction can shock the body. The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. The symptoms can include fatigue, muscle cramps, and headaches.

The keto diet can cause a rapid loss of water stores, increasing the risk of dehydration. This is due to the body flushing out glycogen, the stored form of carbohydrates, which binds to water. Drinking plenty of water can help to prevent this dehydration and reduce symptoms like fatigue and muscle cramping. It is especially important to stay hydrated if you are experiencing diarrhea, as this can lead to further fluid loss.

Drinking more water can also help with rehydration and make you feel more full, reducing hunger and supporting your weight loss goals. It is recommended to drink at at least half of your body weight in ounces of water every day, and to increase this amount if you are very active.

In addition to water, it is beneficial to consume other fluids such as no-calorie flavored water. This can improve hydration and make it easier to consume enough fluids throughout the day.

While drinking water is a crucial step in managing the keto flu, there are other important considerations as well. Replacing lost electrolytes, getting adequate sleep, avoiding strenuous exercise, and gradually reducing carb intake can also help alleviate the symptoms of the keto flu.

Eat more fat

Eating more fat is one of the best ways to combat keto flu and speed up the transition to burning fat instead of glucose.

Healthy fats like avocado can help curb cravings and encourage ketosis. Eating more fat provides the liver cells with acetyl-CoA, which is used to make ketones. However, most fats need to pass through the lymphatic system before they can be used by the liver to produce ketones. This is where MCTs (medium-chain triglycerides) come in. MCTs, such as MCT oil, go straight to the liver after digestion, just like carbohydrates, and can be converted into ketones more quickly and efficiently.

• Add a tablespoon of coconut oil to your coffee or tea.
• Snack on half an avocado and some bacon.
• Eat more egg yolks.
• Add grass-fed jerky or eggs as a snack.
• Try fat bombs—check out comprehensive guides online for ideas.

Remember, while increasing your fat intake can help alleviate keto flu symptoms, it's important to listen to your body and adjust your diet accordingly. Some people may find they need to increase their fat intake gradually. Additionally, if you're experiencing intense carb cravings, try increasing your fat intake first, and if that doesn't provide relief, then consider adding a few more carbs to your meals.

Take an electrolyte supplement

Taking an electrolyte supplement is a great way to combat the keto flu. The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. These symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very few carbohydrates.

When following a ketogenic diet, levels of insulin, an important hormone that helps the body absorb glucose from the bloodstream, decrease. When insulin levels decrease, the kidneys release excess sodium from the body. The keto diet also restricts many foods that are high in potassium, including fruits, beans, and starchy vegetables.

Therefore, taking an electrolyte supplement can help to maintain a healthy balance of electrolytes. Electrolytes are minerals that carry an electric charge. In the human body, these electrolytes include sodium, potassium, magnesium, chloride, calcium, phosphate, and bicarbonate.

The most convenient way to get electrolytes is to consume an electrolyte drink. While there are plenty of electrolyte drinks to choose from, stick to sugar-free and keto-friendly options. You can also obtain electrolytes by consuming whole foods that are high in electrolytes, such as coconut water, avocados, beef, chicken meat, eggs, spinach, clams, salmon, lettuce, tomatoes, yogurt, and almonds.

It is important to note that taking an electrolyte supplement may not be suitable for everyone. If you have certain medical conditions, such as hypertension, kidney disease, or congestive heart failure, you may need to be cautious about the amount of sodium you consume. It is always a good idea to speak with your doctor before starting any new supplement.

Get plenty of rest

The keto flu is a collection of symptoms that some people experience when starting a ketogenic diet. The symptoms can range from mild to severe and vary from person to person. They are caused by the body adapting to a new diet consisting of very few carbohydrates.

If you are experiencing keto flu, it is important to get plenty of rest. Here are some tips to help you get the rest you need:

• Take an Epsom salt bath: An Epsom salt bath can help soothe and relax your muscles. It can also improve electrolyte absorption, which is important when following a ketogenic diet.
• Drink a keto-friendly herbal tea: Opt for a blend of herbs that calm your nervous system and promote deeper sleep. Chamomile is an excellent choice.
• Improve your sleep hygiene: Make sure your bedroom is dark and free of distractions like cell phones, computers, and televisions. Also, try to wake up at the same time every day and avoid oversleeping to normalize your sleep patterns and improve your sleep quality.
• Reduce caffeine intake: Caffeine is a stimulant that can negatively impact your sleep. If you must have a caffeinated beverage, limit it to the morning so that it doesn't affect your sleep.
• Consult a doctor: If you are having persistent difficulty falling or staying asleep, consider consulting a doctor. They may be able to provide additional advice or recommendations to help you get the rest you need.

By following these tips and giving your body plenty of rest, you can help alleviate the symptoms of keto flu and make the transition to a ketogenic diet more manageable.

Try light exercise

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. This is because the body is adapting to a new diet consisting of very few carbohydrates. Symptoms can include fatigue, muscle cramps, and stomach discomfort. While strenuous exercise is not recommended during this time, light exercises like walking, yoga, or leisurely biking may help improve symptoms.

If you're considering starting the ketogenic diet and want to try some light exercises, here are some options:

• Low-intensity cardio workouts: Opt for endurance over speed with activities like cycling, jogging, or leisurely swimming.
• Strength training: Try light weightlifting with fewer reps and lighter weights.
• Restorative yoga: This can help loosen muscles and release endorphins to boost your mood and motivation.

It's important to listen to your body and not over-exert yourself. If you're feeling wiped out or nauseous, reduce the intensity of your workout. Remember to stay hydrated, as dehydration can be a concern when starting a ketogenic diet.

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