You may have experienced the flu at some time in your life and the keto flu is no different. These similar symptoms are caused by reducing the intake of carbohydrates.
By reducing the amount of carbohydrates your body will start to burn ketones for energy.
This quick change in your body will come a shock to the system and cause withdrawal symptoms.
Switching to the keto diet is a big change and your body will need time to adapt to this way of eating.
Symptoms will be different from person to person and some may not experience anything at all, but here are some common issues you may face:
- Nausea and Vomiting
- Constipation and Diarrhea
- Poor concentration
- Stomach pain
- Muscle soreness
Keto-flu is temporary, however there are a few things you can do to limit or even completely get rid of symptoms.
- Drink plenty of water
When you begin your diet, you’ll lose a lot of water so drinking plenty of water will keep you hydrated. Drink often and drink throughout the day.
- Replenish electrolytes
Your electrolytes will be out of balance and you can restore balance by increasing your salt intake and eating foods high in potassium such as salmon, avocados and nuts. Some people have a tin of sardines as it is high in calcium.
In the beginning stages of keto flu, you may not feel like doing the exercise you were used to doing. So, keep it low-key for the first few weeks with light exercise twice a week.
- Increase fats
Your body is now on a very low-carb diet. So, increasing the good fats as a fuel source is must. Add a little MCT oil in your coffee which will bump up the amount of fat you are allowed.
- Take exogenous ketones
Adding more ketones to your body will help you overcome ketosis more quickly. Exogenous ketones come in the form of supplements.
By using the tips above, you’ll be available to avoid most of these symptoms all together.