It’s clear that the keto diet has a long list of health benefits, and also some side effects to deal with especially in the beginning.
Eating substantially fewer dietary carbohydrates is a huge lifestyle change. The body is obviously going to respond dramatically to the keto diet.
One of the most common questions asked from people who are doing the keto diet is why they feel ill in the beginning.
This is often called the keto flu since many symptoms mimic those symptoms of having the flu.
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Looking for some delicious Keto food inspiration? You gotta check out these…
- Love your Instant Pot? Check out these delicious Keto friendly Instant Pot Meals.
- Looking for an easy soup recipe? Check out these delicious hearty Keto soups.
- After a snack that’s Keto Friendly? Try one of these awesome Low-Carb & Keto Snacks.
What is Keto Flu?
The keto flu is not a real medical condition, but rather a term people have used for experiencing a combination of symptoms. It occurs when you enter ketosis during the ketogenic diet if you are low on electrolytes.
This will often create some physical and mental symptoms that are similar to what you experience when you have the flu, which is where the name comes from.
How do you Know you Have it?
If you have ever had the flu, you know what the symptoms are like. They are not usually as severe as when you have the actual flu, more like the first symptoms you experience when you get ill.
It is common to have lightheadedness and dizziness, fatigue in your body, headaches, and nausea.
You might have trouble eating, find you have no appetite, or experience muscle aches and pains.
You may also have some different mental or behavioral symptoms like irritability.
Keto Flu Remedies
Commonly called the “Keto flu,” your body undergoes changes as you switch from using sugar to using fat as your main energy source. These are some of the most beneficial remedies to get you through:
1. Take Electrolytes
The fastest way to get rid of the keto flu is to replenish your electrolytes, as this is most often the cause. Not only are you losing electrolytes from the frequent urination during keto, but you might not be getting the salt and potassium intake you once were due to the change in your diet.
You need the three main electrolytes, including sodium, potassium, and magnesium. Sodium is through salt, so salting your foods and having high-salt liquids like broth and pickle juice make you feel better quickly. For potassium, try veggies with this nutrient, like avocados. Magnesium supplements are also available.
Try making electrolyte water if you need to, by adding some pink salt and lite salt to a tall glass of water. This not only helps treat keto flu but drinking it daily can keep you from experiencing these symptoms again in the future.
2. Drink More Water
With any sickness, remaining hydrated when you don’t want to drink water is extremely important. Enough water prevents sluggishness and keeps the body running healthy. You’ll know you’re hydrated when your urine is straw yellow.
3. Eat More (Healthy) Fats
Healthy fats while on a keto diet will ensure that you maintain the right health and energy, while also increasing your fat intake to enter ketosis properly. People who eat a lot of fat will be less likely to experience the side effects of the keto diet. Try fat bombs for a delicious way to consume more healthy fats daily.
When the muscles are cramping and the mood is low, exercise is one of the best remedies. Take on a more relaxing physical activity, such as yoga or walking, to relieve these symptoms.
5. Eat Some Clean Carbs
If your previous diet was based heavily on carbs, the Keto flu can hit very hard. In these extreme cases, it’s important to take a few steps back by adding more carbs to the diet and then gradually removing them.
Before You Go…
Everybody adapts differently. Just because someone you know got over the flu immediately doesn’t mean you will.
Are you experiencing keto flu symptoms? These remedies (along with time) will help eliminate them as quickly as possible!