As a health conscious and fitness enthusiast, you might be interested in Ketogenic diet aka Keto diet.
Keto is very effective to reduce the extra fats in your body. But leaving the lifelong habit of having carbohydrate on a daily basis can have some initial disturbance.
One of the most common temporary side effects of ketosis is the keto flu, also known as low-carb flu or induction flu.
You might be feeling nausea, irritation or maybe mental blurriness on the first few days of the Keto diet. Some think of it similar to leaving a drug addiction! Don’t worry, these unwanted symptoms will go away in no time!
So, What is this Keto Flu Actually?
As you start avoiding the usual rich in carbohydrate food habit, your body thinks that there is a problem. It will rebel at first and cause flu-like symptoms. This particular situation is termed “Keto flu” and it’s one of the ketosis signs.
Our body is very receptive and soon will fill new source of energy, in our case find it from the fats. The body will start to burn the fats and work like a fat-burning machine.
The symptoms last for about 2-5 days. In some cases, people face these symptoms for up to 15 days. Normally the flu will visit you between day 3 and day 7, and leave between day 5 and day 15.
Some people experience the flu while others don’t. It depends on how carb-dependent you were before starting the keto diet. The more carbs your body used to consume, the worse the symptoms.
The Symptoms of Keto Flu
The symptoms are pretty common; almost like the common flu. Maybe your symptoms are like:
- Fatigue or constant feeling of weakness
- Dizziness or headaches
- Extreme cravings for carbohydrates i.e. sugar
- Mental fogginess or blurry focus
- Sleep deprivation
So, if you facing these situations after starting the Keto diet, you might be having normal Keto flu. Here are simple treatments for this:
The Cure: How to Get Relieved from Keto Flu?
As we have said before, Keto flu is quite the common scenario if you are starting this diet plan. But you could follow some habits that can help you cope up this unwanted situation.
#1. More Exercise; Better Metabolism
With a tired and fatigued body and slurry mental condition, exercise might seem the toughest thing to do. But trust me, they would make you feel a lot better.
Your body would be metabolically fit and flexible. We are not talking about those hardcore muscle building gym training, just the light exercises, a few sit-ups, free hand exercises would work wonders.
#2. Give Your Body More Electrolytes
The best way to help your body during keto flu is to replenish the electrolytes frequently. Electrolytes are the minerals inside your body that can carry the electric charges.
The common electrolytes are Potassium, Calcium, Magnesium, Sodium, Phosphorus etc.
Where can you find them? Green vegetables like spinach, broccoli, leafy greens, seaweed could help. You should have some dark chocolates. They work like charms in this situation. Meat, fish, and cheese are always welcome!
You can also try Dr. Berg’s Electrolyte Powder. It is a complete mineral and trace minerals drink and 100% dissolvable. It also has an amazing raspberry lemon flavor with a hint of stevia.
#3. Water is the Best Friend
Always keep your body hydrated. Drink as much as fluid you can. You should drink at least 8 ounces of water which about 1.9 liters. Apart from pure drinking water, you could try lemon water. Avoid colas or carbonated beverages, they might just hit back!
Giving your body enough fluid will help you to ensure good metabolism.
Study shows that drinking 500 ml of water increased metabolic rate by 30%. It will also help you to get rid of the blurry mental conditions and fatigue.
#4. More Fat and Calories
A basic nature of Keto diet is to have more fat. Eat more fat to burn the fat! You should maintain eating them in larger quantity.
A common mistake by the early participants of the Keto diet is that they eat fewer carbs but don’t eat more fats to fill the nutrition. This makes the body really weak and feeble.
So, eat more meat and animal protein. This would help you a lot to cope up the situation.
#5. Salt Up Your Diet
As you start Keto diet, your insulin level drops down at a high rate. This creates a shortage of sodium in your body.
So, what should you do? The first thing to do would be adding salts to your regular diet. As you know a lot carbohydrate based food has salt in it. So, adding up salt won’t do any harm to your body.
#6. A Bit of The Clean Carbohydrates
Our body can react quite harshly. If the flu is making you too many tired and sick, you should make the change gradually. Instead of changing the habit all at once, you could leave the major carbohydrate meal first.
Eat a bit of the clean carbohydrates mainly the fiber based carbohydrates. This will help the body to go through the change more smoothly.
#7. Focus on the Pure and Healthy Fats
Your body needs energy. The carbohydrates are the main source of energy in our body. As you are not having them, the body hungers for energy.
#8. Keto Fans’ Favorite: The Bone Broth
You won’t believe how much effective and nutritious the bone broth is! The salted bone broth could be a great food in times of Keto flu.
Even salted chicken broth helps a lot. These broth recipes are rich in collagen, gelatin, protein, minerals, and vitamins. Kind of like the superman of all Keto recipes. The bone broth that we would suggest is made of the beef bone marrow. If you don’t like beef, you could replace them with lamb or mutton. Don’t forget to spice it up with salt. In that case, you would get the benefits of bone broth and sodium also.
The starting days of Keto diet can be painful. But once you manage to cope up with it, you will start noticing the changes, like visible weight loss, better digestion, sharp and clean thoughts will be the gift after the painful period of Keto flu.
If you are thinking or planning to quit the diet only after seeing the symptoms of Keto flu, think twice! Because you would miss out on all the amazing benefits of keto diet. And good luck to those of you who are still going through it. You guys will become the ultimate champion. Stay healthy and stay fit.
If you’ve just started this diet, make sure to check our 7-Day Keto Meal Plan.