Keto Flu: What It Is and How to Beat It

Congratulations on choosing keto. It is one of the most popular diets among all diets and lifestyle choices. It’s high in fat, low in carbs and sugar. Some studies have shown that the keto diet can help control blood pressure, can help improve cholesterol levels, can help control blood glucose levels and control those pesking cravings.

It’s surprising that even with such health benefits that you can experience something known in the keto community as “keto flu” when you start out. Take heart, yes it isn’t pleasant, but it does not last. 

So what is this “keto flu” we hear you ask, it’s basically your body withdrawing from carbohydrates and going in to ketosis. Instead of using sugar and carbohydrates, your body is turning to fat for fuel and needs to adjust to this new way of burning fuel.

The symptoms can appear as soon as 2 days and last a couple of days or in some cases a couple of weeks.

What are the symptoms? 

  • Food cravings
  • Nausea
  • Dizziness
  • Irritability
  • Tiredness
  • Cramping
  • Constipation or Diarrhea
  • Brain Fog

 

Keto flu symptoms can very unpleasant, but we have several strategies to help reduce their severity and duration:

1. Stay Hydrated:

Drink plenty of water to combat dehydration, which is a common cause of keto flu symptoms.

2. Replenish Electrolytes:

Increase your intake of electrolytes, such as sodium, potassium and magnesium. You can do this by drinking electrolyte-rich beverages, consuming bone broth or taking supplements.

3. Gradually Reduce Crabs:

Instead of cutting carbs drastically all at once, try to gradually reduce your carb intake over a week or two to give your body more time to adjust.

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4. Eat Enough Fat:

Make sure you are consuming enough healthy fats to provide your body with energy and to make you feel full and satisfied.

5. Get Enough Sleep:

Ensure you are getting enough sleep and rest. Sleep deprivation can worsen keto flu symptoms.

6. Eat More Fiber:

Fiber can help with digestive issues that sometimes accompany the keto diet. Include non-starchy vegetables in your diet.

7. Avoid Intense Exercise:

In the first week or two of transitioning to keto, avoid intense exercise. Opt for light activities like walking or pilates instead.

8. Increase Salt:

Yep, increase your salt. Adding extra salt to your meals can help alleviate symptoms like headache and fatigue.

9. Eat Fermented Foods:

Food like sauerkraut, kimchi and yogurt can help support gut health and improve digestion.

10. Stock up on Keto Snacks:

Get a hold of good keto snacks so you don’t reach for the sugary treats. Try our KetoKeto Cherry Bakewell Bar.

11. Patience:

Remember that keto flu symptoms are temporary. They typically subside within a few days to a week as your body adjusts to burning fat for fuel instead of carbs.

If symptoms persist or become severe, consider consulting with a healthcare professional for advice.

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