Welcome back! ??♀️ Starting your keto journey is certainly exciting, but it might come with some unwelcome side effects, like the keto flu? . If you’re dealing with it, don’t worry—I’ve got you covered. Let’s dive into what keto flu is, why it happens, and how you can manage its symptoms for a smoother transition into ketosis.
What is Keto Flu??
Keto flu refers to a group of symptoms that some people experience when they first start the ketogenic diet. As your body switches from burning carbs to burning fats for energy, it can cause temporary side effects that resemble the flu. Common symptoms include:
- Headaches
- Fatigue
- Nausea
- Irritability
- Dizziness
- Muscle cramps
It’s very common to feel a general malaise and even difficulty falling asleep. It can also affect digestion, but this varies from person to person. Some people experience constipation, while others have diarrhea. These symptoms typically appear within the first 2 to 7 days after starting keto and usually last up to a week.
Why does it happen?
The exact cause of keto flu is not fully understood, but several factors may contribute. One major factor is your body adjusting to a new source of energy. When you start a keto diet, you shift to new proportions of fat and protein, which your body is not used to. Additionally, you are removing processed products, gluten, and sweets, which are often inflammatory.
The combination of carbohydrate reduction, detoxification, and changes in your gut microbiota can lead to keto flu symptoms.
Tips to Alleviate Keto Flu Symptoms ?
#1 Stay Hydrated ?
One of the first things you should do if you’re starting to feel the keto flu, or even when you start keto, is to drink plenty of water. Normally, our body stores glycogen, which is stored with a lot of water in its cells. When you start keto, you begin to remove this stored glycogen and the accompanying water.
Dehydration can worsen keto flu symptoms, so make sure you drink plenty of water throughout the day.
#2 Boost Your Electrolytes ⚡
You’re losing a lot of water weight, which also flushes out electrolytes like sodium, potassium, and magnesium. Replenish these by consuming:
- Avocados ?
- Leafy greens ?
- Nuts and seeds ?
Extra Tip: Add salt to your foods, or even drink some water with salt and lemon to increase your electrolytes.
#3 Eat Enough Fat and Calories ?
Make sure you’re consuming enough healthy fats to keep your energy levels up. Include sources like avocados, olive oil, coconut oil, and fatty cuts of meat.
Don’t be afraid to add more healthy fats or calories; otherwise, you may feel out of energy and even nauseous.
#4 Get Plenty of Sleep ?️
Rest is crucial when your body is adjusting to a new diet. Aim for at least 7-8 hours of sleep per night to help your body recover and adjust.
If you can’t fall asleep easily, avoid eating big meals before going to bed, and drink some relaxing tea.
#5 Exercise Lightly ?
Gentle exercise like walking or yoga can help your body transition into ketosis more smoothly. Avoid intense workouts until your symptoms subside.
Remember, keto flu is a temporary phase as your body adapts to a new way of eating. By staying hydrated, boosting your electrolytes, and ensuring you get enough rest and nutrients, you can alleviate the symptoms and make your transition to ketosis much smoother. Hang in there—you’ve got this! ?
Talk to you in the next post ?
Didn‘t know completely about Keto Flu. Very informative.