What is the keto flu?
The keto flu is a common side effect when starting a ketogenic diet. It’s characterized by symptoms like fatigue, headaches, and nausea, and can often be mistaken for a cold or the flu.
While the keto flu is not dangerous and will eventually go away on its own, there are some things you can do to lessen the symptoms and speed up the recovery process.
1. Drink lots of fluids. Dehydration is one of the main causes of headaches and fatigue, so make sure you’re drinking plenty of water, tea, or bone broth. You can also make electrolyte drinks like this one to help replenish your electrolytes and keep your hydration levels up.
2. Get plenty of sleep. Sleep deprivation can make any type of flu worse, so make sure you’re getting at least 7-8 hours per night. If you find it difficult to sleep because of racing thoughts or anxiety, try taking a magnesium supplement or diffusing lavender oil before bedtime.
3. Eat nutrient-dense foods. When you’re feeling sick, it’s tempting to reach for junk food, but try to focus on eating nutrient-rich foods like leafy greens, fatty fish, bone broth, and avocados. These foods will help to boost your immune system and give you the energy you need to get through the day.
4. Exercise lightly. Exercise can help improve your mood and increase your energy levels, but it’s important not to overdo it when you’re already feeling fatigued from the keto flu. A light walk or gentle yoga session should be enough to get your blood flowing without making you feel more exhausted afterwards.
5 . Take supplements . Supplements like MCT oil , exogenous ketones , and bone broth powder can all help reduce keto flu symptoms by giving you an energy boost and helping to replenish electrolytes .
Causes of the keto flu
The keto flu is a common name for the flu-like symptoms people often experience when first starting a low-carbohydrate, high-fat diet. Though nicknamed the keto flu, these symptoms aren’t related to an actual flu virus.
The keto flu is your body’s natural way of adapting to a new way of eating. When you transition from a high-carbohydrate diet to a low-carbohydrate diet, your body goes through a period of adjustment. This adjustment period is often referred to as the keto flu.
Symptoms of the keto flu can include:
- Muscle aches and cramps
- Difficulty sleeping
Symptoms of the keto flu
When you make the switch to a ketogenic diet, your body goes through a period of adjustment. This is commonly known as the “keto flu,” and it usually happens in the first few days or weeks after starting the diet.
The keto flu is characterized by a number of symptoms, including fatigue, headaches, brain fog, and irritability. These symptoms are caused by the body’s inability to adjust to using ketones for fuel.
Fortunately, the keto flu is temporary and can be overcome with a few simple strategies. The first step is to make sure you’re getting enough electrolytes—this can be done by drinking bone broth or taking supplements such as magnesium or potassium.
Another strategy is to increase your fat intake to help your body adjust to burning fat for fuel. This can be done by adding more healthy fats to your meals or snacks. Good sources of healthy fats include avocado, coconut oil, and grass-fed butter.
Finally, make sure you’re staying hydrated by drinking plenty of water throughout the day. If you’re feeling especially fatigued, you can also try taking a nap or going to bed early.
If you follow these strategies, you should start to feel better within a few days and be fully adjusted to the ketogenic diet within a few weeks.
How to overcome the keto flu
The keto flu is a term used to describe the symptoms that some people experience when they first start a ketogenic diet. These symptoms can include fatigue, brain fog, irritability, and nausea.
Fortunately, there are ways to overcome the keto flu and enjoy all the benefits of a ketogenic diet. Below are some tips to help you get through the early stages of the diet and feel your best.
1. Drink plenty of fluids: When you start a ketogenic diet, your body will lose a lot of water weight. To avoid dehydration, be sure to drink plenty of fluids such as water, bone broth, and herbal tea.
2. Get enough electrolytes: One of the main causes of the keto flu is electrolyte imbalance. To prevent this, be sure to consume foods rich in electrolytes such as bone broth, dark leafy greens, avocados, and coconut water. You may also want to consider supplementing with minerals such as magnesium and sodium.
3. Eat more fat: One of the goals of a ketogenic diet is to teach your body to burn fat for fuel. In order to do this, you need to consume plenty of healthy fats such as avocado, olive oil, nuts, and seeds.
4. Increase your activity level: Exercise is a great way to alleviate keto flu symptoms and help your body adapt to burning fat for fuel. If you’re feeling up for it, try adding some light aerobic exercise or strength training to your routine.
5. Get plenty of sleep: Sleep is essential for recovery and healing, so be sure to get plenty of rest while you’re overcoming the keto flu. Aim for at least 7-8 hours per night.