How To Overcome These Symptoms
Some individuals suggest utilizing exogenous ketones to assist enhance ketone levels in the body until the liver becomes accustomed and produces enough ketones on its own. When the keto flu strikes, exogenous ketones may be able to provide some relief. They should be stopped after day 4 or so, after the body becomes used to them and your blood sugar has stabilized itself.
Staying hydrated, having enough salt in your diet, and taking electrolyte supplements to compensate for the loss of potassium and magnesium are the most important things you can do to prevent dehydration. If you’re following a ketogenic diet, your kidneys will become more efficient and you’ll need to consume more salt since more sodium gets flushed out.
Avoid Too Much Exercise
If you exercise regularly and have a habit, it might be hard to stop completely, even when you are down with the keto flu. However, during this time, it might not be the best idea to involve yourself in any dreadful exercise.
It is crucial that you avoid as much exercise as you can. At best, maybe walk or spend time on the treadmill for half an hour or 15 minutes.
How Long Does The Keto Flu Last
Symptoms of the keto flu generally begin within the first day or two of removing carbs. For an average person, the keto flu can last a week or less but in extreme cases the keto flu can last up to a month. However, depending on your genetics, you may never experience the keto flu. Some people are naturally metabolically flexible, meaning they can shift metabolic states easily without experiencing health symptoms.
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Are There Any Risks Associated With The Keto Flu
Yes, there are some risks associated with the keto flu. These include dehydration, electrolyte imbalances, and constipation. If you experience any of these symptoms, it is important to seek medical attention right away.
Dehydration can be a serious condition and should not be taken lightly. Symptoms of dehydration include extreme thirst, dry mouth, dark urine, and fatigue. If you experience any of these symptoms, it is important to drink plenty of fluids and seek medical attention if necessary.
Electrolyte imbalances can also be dangerous. Symptoms of electrolyte imbalance include muscle cramps, irregular heartbeat, and confusion. If you experience any of these symptoms, it is important to seek medical attention and replenish your electrolytes.
Constipation can also be a problem on the keto diet. This is because a diet high in fat and low in fiber can cause constipation. If you experience constipation, it is important to increase your intake of fluids and fiber. You may also need to take a laxative or stool softener.
Dont Deliberately Limit Calorie Intake
Many people find that they dont feel very hungry in the first few days of keto. This may be due to the headache or nausea that lowers appetite for food. However, some people may be starving but worry that they are consuming too many calories to achieve a quick weight loss.
For example, the popular Atkins diet starts with the induction phase, which is the strictest phase that makes you burn a lot of fat and slip into the ketosis state fast. People on this diet can take as much of the permitted foods needed to feel full as long as they limit their carb intake to 20 or fewer grams per day.
Its not good to place too much importance on calories when trying to adapt to a ketogenic diet. The keto flu symptoms may even worsen if you allow yourself to get hungry or worry about how much food you are consuming.
After you have fully adapted to ketosis, your appetite may reduce, and you will eventually be eating less food.
Consume as much of the permitted foods as you need to feel full and keep keto-snacks, such as hard-boiled eggs, in the house in case you feel hungry between meals. Plus, ensure that you are not getting too full by eating slowly and looking out for hunger and fullness signals.
While a ketogenic diet grants many benefits, its important to do it under expert supervision for healthy weight loss.
Keto diets have come a long way and there are many modified versions that offer even greater and faster results .
Feel free to get in touch.
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Managing Keto Flu Symptoms
Its always important to seek expert medical advice before starting any new diet, especially if you are experiencing other concerning symptoms outside of the common keto flu symptoms listed above. The important thing to remember is that the side effects of starting the keto diet arent long-term. Many people that push through this phase report feeling better than they ever have in ketosis. And in the meantime, there are a few keto flu remedies you can try to help manage your keto flu symptoms.
Heres your ultimate keto flu remedy guide to make this transition as smooth as possible and get your off on the right foot.
What Exactly Is The Keto Flu
First of all, its not really the flu , but the symptoms are similar: headache, fatigue, body aches, dizziness, and nausea.
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These symptoms occur because your body is getting used to the effects the diet is having on you,”says Amy Gorin, RDN, owner of Amy Gorin Nutrition in the New York City area.
100+ Amazing Low-Carb, High-Fat Recipes
100+ Amazing Low-Carb, High-Fat Recipes
Shes referring to a process called ketosis, which happens when the body starts burning fat for energy instead of using carbs. Carb withdrawal is what makes you feel so miserable during this time period, says Beth Warren, RD, founder of Beth Warren Nutrition and author of Living A Real Life With Real Food.
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How To Manage Keto Flu Symptoms
1. Start slowly
When making harsh diet changes, its always helpful to ease into it. The best approach would be to start with a typical low-carb diet and give your body time to adjust. Try that a week, and then you can go the full extent into the keto diet.
2. Stay hydrated
Hydration and loss of minerals is a huge factor of the keto flu. Make sure youre drinking lots of water. Staying hydrated helps with headaches and boosts your energy levels. One way to help yourself remember to drink water is to set a reminder on your phone, or always keep a full glass of water within reach. Most people dont know how much water to drink every day, but its easy to determine just take your current body weight and divide it by two. Thatll give you the minimum ounces of water to drink every day. If youre very active, make sure you drink a little extra on top of the minimum ounces you need.
3. Take an electrolyte supplement
Along with hydration, be sure to add plenty of electrolytes like salts, potassium and magnesium to your diet. Doing this can stop cramps and nausea. An extremely low carb keto diet means you end up cutting out some of the richest natural resources of electrolytes, such as starchy fruits and vegetables. Ensure that youre getting enough salt and electrolytes by drinking sports drinks or taking supplements.
4. Consume more fat
5. Get plenty of rest
6. Try light exercise
Ease Out Of Your Sugar Addiction
If you’re having a tough time adapting to the ketogenic diet, you may have to eliminate carbs gradually instead of all at once.
Instead of immediately cutting back to 25g of carbs per day, try easing into a more moderate low-carb diet of 50g carbs per day, while increasing your protein and fat intake .
Choose healthier “clean” carbs and not the usual junk found in processed foods. Good carbs and essential micronutrients from fruits and vegetables can help relieve your symptoms as your body adjusts.
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What Are The Common Keto Flu Symptoms
Although the symptoms vary greatly from person to person, these are some of the commonly experienced ones:
Also, make sure to take plenty of water.
The bigger you are, the more water you may lose in the beginning days of a keto diet, and the more you will have to replace. Generally, its advisable to drink at least 2.5 liters of fluid per day during the first week of keto.
This does not mean you should drink a minimum of 2.5 liters of ordinary water plus other fluids. While it is important to drink a lot of water, tea and coffee are also part of your fluid intake.
Remember to take caffeine moderately, as drinking it in high amounts can make you lose more salt and water.
Intake of adequate amounts of sodium, water, and other electrolytes, such as potassium and magnesium, can also help relieve constipation, which is another issue most people complain about in the early days of keto dieting.
Top Tip: Increase Your Salt And Water Intake
Since loss of salt and water is responsible for most keto flu issues, increasing your intake of both can help reduce your symptoms significantly and often eliminate them altogether.9
During the first few weeks of your keto lifestyle, whenever you develop a headache, lethargy, nausea, dizziness or other symptoms, drink a glass of water with half a teaspoon of salt stirred into it.
Or for a tasty alternative, drink consommé, bouillon, bone broth, chicken stock or beef stock and stir in a spoonful of salted butter, if you like. Or, if youre using low-sodium bone broth or stock, add a pinch or two of salt.
In addition, make sure youre drinking enough water. The larger you are, the more water youll probably lose in the early stages of keto, and the more youll need to replace. A good rule of thumb is to drink a minimum of 2.5 liters of fluid every day during your first week of keto.10
This doesnt mean you must drink at least 2.5 liters of plain water in addition to your other beverages. Although drinking plenty of water is important, coffee and tea will contribute toward your fluid intake as well.11 Still, try to keep your caffeine intake modest , as high amounts may potentially increase loss of water and sodium.12
Getting enough water, sodium and other electrolytes like magnesium and potassium can also help with another issue people often experience in the early stages of a keto diet: constipation.
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What Is The Keto Flu Everything You Need To Know About This Condition
The keto flu is a condition that many people experience when they start the ketogenic diet. It can be quite unpleasant, but you can minimize its effects with a few simple tips. In this blog post, we will discuss what the keto flu is, its symptoms, and how to deal with it. We will also provide some helpful advice on how to stick to your keto diet during this difficult time. So if you are feeling a bit under the weather, keep reading!
How To Reduce The Effects Of The Keto Flu
Keto flu can be a total pain in the butt and everywhere else, it is also sometimes a necessary evil. However, there are some things that can be done to reduce the symptoms if they appear.
Electrolytes: Lack of electrolytes in the body is one of the leading causes of keto flu. Electrolytes are the minerals found in the body, and they affect its water content, acidity, of the blood and functionality of the muscles.
Low carb diets feature lower insulin levels that can signal the kidneys to discard excess water, making you drink more, and this results in flushing out electrolytes, where sodium, potassium and magnesium deficiencies can occur. You will have to replenish them by using supplements and with food.
Up The Salt: Normally, the average diet is overloaded with salt, but a ketogenic diet eliminates refined and processed food and focuses on eating whole real food, so when you start keto you will naturally reduce salt intake, which reduces water retention. Since a low carb diet is naturally diuretic, there is no need to worry about water retention so feel free to put the salt back on the table!
5 grams of salt daily is ideal for keto flu and to replenish electrolytes you can also get it from drinking 2 cups of broth or adding soy sauce and other sauces that have potassium to your meals. I love chicken broth, and when I first started keto, I would usually drink a bowl a day.
Have other questions about the Keto Diet? Check out Keto 101
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Make Sure You Are Eating Enough Fat
Transitioning to a very low-carb diet can cause you to crave foods that are restricted on the ketogenic diet, such as cookies, bread, pasta and bagels.
However, eating enough fat, the primary fuel source on the ketogenic diet, will help reduce cravings and keep you feeling satisfied.
In fact, research shows that low-carb diets help reduce cravings for sweets and high-carb foods .
Those having a difficult time adapting to the ketogenic diet may have to eliminate carbohydrates gradually, rather than all at once.
Slowly cutting back on carbs, while increasing fat and protein in your diet, may help make the transition smoother and decrease keto-flu symptoms.
You can combat the keto flu by staying hydrated, replacing electrolytes, getting plenty of sleep, avoiding strenuous activities, eating enough fat and cutting out carbs slowly over time.
People adapt to ketogenic diets differently. While some may experience weeks of keto-flu symptoms, others may adjust to the new diet with no adverse side effects.
The symptoms people experience are tied to how their bodies adjust to a new fuel source.
Usually, carbs provide the body with energy in the form of glucose.
When carbs are substantially reduced, the body burns ketones from fat instead of glucose.
Those who typically consume lots of carbs, especially refined carbs like pasta, sugary cereal and soda, may have a more difficult time when beginning the ketogenic diet.
For these individuals, symptoms may last several weeks.
How To Avoid Keto Flu
Knowing the signs of keto flu is great and all, but if youre going through it, what you really need to know is how to cure keto flu, right?!
Fortunately, you dont have to just suffer and deal with it. Ill show you how to get rid of keto flu quickly and how to prevent it in the future. You dont have to go through it just because youve decided to follow a keto lifestyle.
Ive compiled all the best keto flu remedy methods, whether you already have it or just want to avoid keto flu altogether.
Here is how to prevent keto flu from the start:
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What Is The Keto Flu And What Are The Symptoms
The keto flu is a condition that can occur when people start following a ketogenic diet. Symptoms of the keto flu include fatigue, brain fog, and nausea.
People often start to feel these symptoms within the first few days or weeks of starting a ketogenic diet. The good news is that the keto flu is usually only temporary and will go away on its own.
If you are currently experiencing the keto flu, there are a few things you can do to help ease your symptoms. Drink plenty of fluids, get enough rest, and eat foods that are high in electrolytes. You can also take supplements such as magnesium or potassium to help with the keto flu.
What causes the keto flu and how can you prevent it from happening to you?
The keto flu is caused by a lack of electrolytes in your body. When you start a keto diet, your body loses water and salt through urination. This can lead to dehydration and a drop in electrolyte levels. The best way to prevent the keto flu is to make sure youre getting enough fluids and electrolytes. Drink plenty of water and eat foods that are high in electrolytes, like salt, magnesium, and potassium. You can also take supplements to make sure youre getting enough of these nutrients.
Who Is Likely To Get The Keto Flu
Keto flu symptoms are quite common in individuals who are beginning a ketogenic diet, says Wirtz, and they can be worse if the person isnt staying well hydrated.
But not everyone who tries a keto diet will experience keto flu symptoms, says Roachit really depends on the individual.
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What Causes Keto Flu
The goal of the keto diet is to transition the body into a metabolic state of ketosis through significant carb restriction. In ketosis, the body becomes more efficient at utilizing fatty acids as its main fuel source, and, in theory, more efficient at losing weight.
However, teaching your body to be metabolically flexible – switching from carbs to fat as your primary source of energy – can be a big change for most people.
We are biologically built to love and crave carbs . This is largely because these delicious carbs are quickly broken down into glucose – which is the most accessible energy source we can use. And when we dont give our body what it wants, it can put up a bit of a fight – resulting in some discomfort along the way.
Additionally, reworking your metabolism doesnt operate like a light switch – it takes time to adjust. During this adjustment period, you may have changes in water and sodium, hydration, blood sugar levels, mood, appetite, and energy levels to name a few .