Looking for a way to avoid the flu-like symptoms that occur with increasing metabolic flexibility on the keto diet? While everyone's experience with keto flu is different, and there's no certain way to prevent it, there are several home keto flu remedy approaches you can try to make the transition to ketosis go more smoothly.
Here are eight simple ways to help combat and prevent the terrible keto flu.
Get Enough Sleep
When you start the keto diet, you should anticipate to have a temporary drop in energy levels because you're really undergoing substantial metabolic changes! Some of the alterations may also cause hormonal shifts and sleeplessness, which will exacerbate weariness.
Make sleep a priority during this period to help you recover your lost energy. This entails allowing yourself plenty of time to sleep, eliminating distractions before night, and stressing both the amount and quality of your sleep.
Additionally, whether you're in ketosis or not, getting enough sleep has been shown to contribute to reduced cravings throughout the day, which is always a plus for your weight reduction objectives.
Diuresis (increased urine production) is hypothesized to be encouraged by entering the metabolic state of ketosis. This can eventually result in headaches, nausea, lightheadedness, constipation, and what some refer to as “brain fog.” Fortunately, there's an easy fix for this keto flu symptom: drink more water.
Rehydration can be aided by consuming more fluids in general, especially water and no-calorie flavored water. Additionally, increasing your fluid consumption may help you feel more full, leaving you less hungry and satiated.
Some of your keto flu symptoms may be caused by electrolyte depletion. Sodium, potassium, and magnesium abnormalities can all have an impact on your system. You can obtain more sodium from salt, more potassium from non-starchy veggies, and more magnesium from a variety of nuts and seeds.
You may also simply boost your consumption by consuming fortified foods and beverages. Many people attribute their reduced keto flu symptoms to sugar-free sports drinks, which are a convenient method to rehydrate and restore lost electrolytes without adding carbohydrates or calories. Magnesium supplements may be beneficial as well. Keep in mind that you should never take more vitamins than the daily needs call for.
Add More Salt To Your Food
Keto flu symptoms may be alleviated by staying hydrated and consuming foods with slightly greater salt content. This is due to the fact that diuresis can cause salt loss.
Adding salt to your meals to replace this salt can help. When combined with active oral hydration, the extra sodium can help your body absorb the fluids you're drinking more efficiently. Additionally, consuming extra salt might make you feel fuller, resulting in you eating less calories or preferring non-keto items throughout the day.
It's crucial to use caution when adding salt to your diet, as a low-sodium diet is typically the healthiest option. If you're thinking about adding more salt to your diet, talk to your doctor first since it might be risky for those with certain health issues.
A low-salt diet, for example, is especially beneficial for people with high blood pressure and congestive heart failure (CHF). So, if you decide to up your salt intake, be sure it's only for a short time and that your doctor approves.
Consume More Keto-Friendly Foods
While some argue that on the keto diet, you don't have to worry about them, we don't have any evidence to back this up. It's probable that the sorts of foods you consume or ketosis won't be enough to help you attain your weight-loss goals without some calorie restriction.
In fact, regardless of whether you've gone keto or not, eating an excessive amount of calories beyond what you burn will almost certainly result in weight gain.
When you initially start the ketogenic diet, you may feel extremely hungry and have strong desires for carbs. Furthermore, attempting to be overly rigid with yourself all at once will make you more prone to violating your diet and devouring unhealthy foods.
While we encourage including calories in your overall keto regimen, it's also a good idea to give yourself some time to acclimatize. During this period, you may concentrate on sticking to your specified keto macros rather than obsessing over calorie consumption.
When you're hungry (or just have a strong desire for carbohydrates), eat extra nutritious keto-approved items to help satisfy your hunger. As your body adjusts, you'll notice less of them, and you'll be able to focus more on achieving your calorie objectives.
Increase The Amount Of Fats You Eat
While eliminating carbohydrates is the most important aspect in inducing ketosis, it's also important to consume lots of healthy fats. A ketogenic diet that is low in fat is essentially a kind of starvation. Furthermore, the goal of keto is to improve your body's capacity to burn fat and create ketones for long-term energy.
You may be making things more difficult for yourself than necessary if you aren't increasing your fat intake while concurrently reducing carbohydrates. Adding additional oil to your meals or boosting your consumption of naturally fat-rich foods can help you move into ketosis by providing your body with enough of healthy fats.
Fat is also known to be satiating, which can assist with keto flu side effects like hunger and cravings. Calculating your keto macros with an online calculator or a keto-friendly software is the simplest method to figure out how many grams of fat you need on a keto diet.
If you know how many calories you require each day, you can rapidly estimate your daily fat needs. Fat will make up 60 to 70 percent of your total calories on a regular keto diet.
Increase Carb Intake
If none of the suggestions above appear to help you get rid of the keto flu, you might wish to try a more moderate keto diet. This implies modestly increasing your carb consumption to allow your body more time to adjust to using fat for energy.
Dropping your carb target to less than 5% of your calories might feel severe for some people, depending on their diet before adopting keto. If your new lifestyle is causing you to feel jittery, you may ease into it by cutting back on carbs a little at a time.
Begin with a more cautious approach. If your former dietary patterns had you consuming 50 percent carbohydrates, 20 percent protein, and 30 percent fat, try starting with 20-30 percent carbs and 40 percent fat. Then, as your body gets more fat adapted and metabolically efficient, modify it every couple of weeks.
Meditation has many health advantages for the mind, body, and spirit, and it can help with a variety of keto flu symptoms.
In terms of weight reduction, meditation has been shown to help with binge and emotional eating, as well as weight loss maintenance in obese people. It also claims to help with anxiety, mood, and focus. Other studies have linked meditation to better heart health, which may be attributed to a reduction in stress hormones in people who meditate.
Whatever is going on with mediation, it appears to be really beneficial, and it's something you might want to investigate as a keto flu remedy that will help you a bunch.
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