How to avoid keto flu – The ketogenic diet in recent years has gained a lot of popularity as a natural way to lose weight and improve health. The Keto diet has a low carbohydrate content, a high fat content, and a moderate protein content.
While this diet is considered safe for most people, it can come with some unpleasant side effects. When you first start eating a few carbs, you might experience what's called carb flu or keto flu. When people first start a keto diet, they often get “keto flu”.
This is just your body trying to adapt to your lowered carb intake and switching over its energy sources to fat. In this article we will discuss how to avoid keto flu and if you get it anyway, how to get rid of it fast.
What is Keto Flu?
First, let's start with explaining what Keto Flu is. The Keto Flu is not actually the real flu and it is not contagious. It gets the name because of the similar symptoms that the flu has. While some people may transition to a ketogenic diet without any side effects, others may experience one or more of the following symptoms (Headache, fatigue, nausea, diarrhea, sugar craving).
These symptoms are caused by the body adapting to a new diet consisting of very few carbohydrates. Symptoms typically last for a week, but some people may experience them for a longer period of time. Every person is different and you may not get the same symptoms. If you experience fever, chills, and vomiting it is best to consult with a doctor.
How to Avoid Keto Flu With 8 Easy Tips
As we previously said that every person gets different symptoms and there is no guaranteed method to avoid them, there are some remedies that can help ease up the process.
Get Enough Sleep
It's expected to cause a temporary decrease in energy because you are putting yourself through major metabolic changes. A good night's sleep and rest should be your priority. Research says that a lack of rest during this period can lead to cravings throughout the day. Let's not forget that a well-rested body and mind will give you energy and motivation for your goals.
Drink Enough Water
Drinking more fluids in general, including water and no-calorie flavored water, can help with rehydration for the whole Keto process. An interesting fact is that increased intake of fluid might also help you feel more full, leaving you less hungry. Staying hydrated can also help with symptoms like fatigue and muscle cramping.
Use Salt In Your Food
Salt is also one of the key points because higher salt intake can also help you to feel more full and contribute to you eating fewer calories or craving non-keto foods throughout the day. It is really important to be cautious with your increase of salt intake as a low salt diet is usually the healthier choice. A good piece of advice is to consult first with a doctor if you want to increase your salt intake. In persons with particular health issues, it can be harmful.
Consume Drinks With Electrolytes
Sugar-free sports drinks are an easy way to rehydrate and replenish lost electrolytes without any added carbs or calories. Magnesium supplements can also be very helpful as also electrolytes powder. Remember to never take more supplements than the recommended daily requirements.
Consume More Fat
While cutting carbs is the key factor behind promoting ketosis, eating plenty of healthy fats is also very much needed. If you aren't adding your fat consumption while simultaneously eliminating carbs, you could be making things harder for yourself. The easiest way to determine how many grams of fat you need while you are on a keto diet is to calculate your Keto macros using an online calculator or a Keto calculate application.
Consume Keto-Friendly Foods
When you first begin the Keto diet you may feel particularly hungry and have strong cravings for carbohydrates. When you are hungry (or have intense cravings for carbs) try eating more healthy keto-approved foods to help satisfy your needs. Over time, these cravings will become less as your body adjusts and you can begin focusing more on making your calorie goals.
Add Some Carbs Back In The Diet
Starting with a moderate approach at the beginning is really important not to cut a lot of your carbs intake. Depending on what your previous diet looked like before keto, dropping your carb goal to less than 5% of your calories can feel pretty drastic for some people. Take it slowly and gradually reduce your carbohydrate intake.
Although our bodies are different and react differently to dieting the keto diet in particular can cause a so called keto flu in all of us. This happens because we give up the primary source of energy for our bodies (carbs) and force it use the secondary source (fat) to survive. The keto flu can happen in all of us and knowing how to avoid keto flu is very advantageous if you are thinking about getting on the keto diet.
Although there isn't a full-proof way to steer clear of the keto flu symptoms the few simple steps we presented above will surely help you feel better and maybe even reverse the majority of keto flu symptoms.
If you are just getting into keto or thinking about it and you don't know where to start, send us a message and we will be glad to steer you toward the right direction.
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