The keto flu is almost a necessity to enter ketosis. The keto flu is your body’s natural way of reacting to the lack of carbs.
Keto flu is an illness that can occur when you eat a Ketogenic or low-carb diet. The flu can last for as long as a week.
While some people experience the Keto Flu in a short time, others may feel the effects for several days. Extreme cases of flu may last as long as 30 consecutive days. This is very rare.
The majority of people consume significant amounts carbohydrates throughout their lives.
Our bodies and brains are content with carbohydrates and have evolved to adapt through hormonal or metabolic processes that normally occur in the background.
Keep your thoughts positive and believe in your body’s ability to adapt. These symptoms will soon disappear, and you will be mentally strong.
Switching fuel sources can cause shock to your body. The keto flu simply refers to the symptoms you’ll experience as you journey to ketosis.
It is not flu and it’s definitely not contagious, but it is annoying.
Although it may be a shock to your system to have to give up these foods, it will make you a better person.
Your daily carb intake is a major factor in your body’s health. You will start to feel symptoms of flu.
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Keto Flu: What are the Symptoms?
Different symptoms will be experienced by each person. Certain symptoms can almost always be attributed to keto flu when you start the diet.
- Nausea
- Sniffles
- Dizziness
- Irritability
- Stomach Discomfort
- Difficulty focusing (“brain fog”)
- Tiredness
- Insomnia
- Sugar cravings
- Headache
- Muscle Soreness
- Sore throat
These symptoms may not last long after you start the diet. Your body just needs to adjust to what you’re starting to put it through.
These symptoms can be painful and it is not enjoyable. I know this personally. It’s a painful experience. It makes one wonder if the diet is worth it. This diet won’t last forever, which is the good news.
These feelings and symptoms will disappear once your body enters ketosis.
Flu prevention
1.Electrolytes
By replenishing electrolytes, you can reduce the symptoms of keto flu. One of the biggest reasons for keto flu is the lack of electrolytes in your body.
Electrolytes have a significant impact on many aspects of our bodies including water quantity and muscle function.
The electrolytes that you’re losing are magnesium, potassium, and sodium. Potassium is lost when the sodium level falls.
The body must maintain fluid stability by balancing sodium and potassium.
Keto flu symptoms are closely connected to potassium deficiencies. The most common signs include fatigue, cramps and weakness.
To maintain a high level of potassium, you can either eat healthy or take potassium supplements.
How do you make sure you have enough electrolytes?
Water enhancers can be added to your water supply. Mio Electrolytes Berry Blast.
You can also eat more foods that contain sodium or if you’re a fan of hot sauce drown your food in it. Don’t hesitate to add salt to your meals as well.
Some people love a cup of chicken broth every day. Bone brothThis may be the most effective way for you to alleviate your keto flu symptoms.
This method can be used to supplement your diet with water and electrolytes. It also has sodium and potassium. Add salt to low-carb chicken soup.
Natural foods like spinach and dark leafy vegetables are rich in potassium. Meat and Fish also play a role, but usually, you’ll have more than enough anyway.
Magnesium, the last essential mineral, can help you avoid ketoflu. Magnesium plays a crucial role in every cell of our bodies.
Magnesium levels that drop during keto-adaptation can cause flu symptoms. Insufficient magnesium can cause problems with sodium and potassium.
If you can keep up your electrolyte intake then you’ll be fine.
2. Increase Calories – Get more fat
Keto is a diet where you need to watch how many calories are consumed. To combat the Keto flu, you may need to temporarily increase your calorie intake. Keto Cheesecake Fat BombsThese tasty snacks are an easy and quick way to get more calories and healthy fats, while still being low-carb. They’re always available!
For ketosis to occur, 75-80% of your daily calories must come from fat. 5 percent must come from carbohydrate and the rest from proteins. Increase the fat content in your diet and you will feel fuller faster.
After you’ve been on a ketogenic diet for some time, it will be second nature to explore other ways of adding fats to your diet. Keto recipes, and eventually, you’ll get the hang of it.
Protein should make up 20% of your calories. Too much protein can cause your body to turn it into glucose.
During the adaption phase, don’t worry so much about being in a caloric deficit (this can do more harm than good in the beginning).
3.Lemon Water with Sea Salt
This is the best drink to have throughout the day to avoid the Keto flu. Every time I began to suffer from a bit of nausea after a high-fat low-carb meal I’d a have few glasses of lemon water with sea salt. This is a wonderful way to satisfy your cravings while avoiding withdrawal symptoms. This can help replenish electrolytes that have been lost during the transition.
4. Low-intensity exercise – It’s possible to take it easy with physical activity
Low-intensity exercises are last but not least. For keto flu symptoms, it is important to move around and walk before you eat. A morning walk is a great way to reduce glycogen levels and get ketosis under control faster. Walking after you wakeup can help you feel more awake, energized, and full of energy.
If you are weight training in the gym, make sure you’re allowing yourself enough time to rest if you’re working out.
As you can see, conquering the keto flu isn’t rocket science. It is easy to be consistent and listen to your body. At first, the keto flu can seem like a punishment, but in reality, it’s a sign that you are on the right track with your diet. Let your body adapt, drink more fluids, and eat more healthy fats. Then you will be in ketosis in no time and you don’t even remember what the heck keto flu was all about.
Once you pass the 1-week mark you’re going to feel great, your energy will be elevated as your body makes the switch, and you’ll be triumphal for staying strong.
You may be suffering from electrolyte deficiencies.
Just stay confident, keep moving forward, keep electrolytes topped up, and you’ll beat the keto flu.
You will see a change in your body after a couple of days or a whole week.
