Are you looking to make the switch to a ketogenic lifestyle but afraid of feeling depleted and drained due to the dreaded “keto flu”? Fear not—there are several easy ways to prevent and beat keto flu!
Whether you are new to keto or you kicked yourself out of ketosis by having too many carbs and are restarting your journey, you’ll want to learn how to avoid the symptoms of the keto flu.
What Is Keto Flu?
Have you felt like you have no energy since starting keto? Are you experiencing brain fog? These are just some of the effects of entering ketosis. These symptoms may even make you think that keto isn’t for you.
In this blog post, we’ll discuss how you can combat these symptoms. So you can see the benefits of the keto diet and get the results you are looking for.
Keto flu, also known as the ketogenic flu, is a condition that can arise as individuals transition to a very low-carb and high-fat diet.
What Are The Common Symptoms Of The Keto Flu?
Common symptoms of the keto flu include fatigue, weakness, headaches, brain fog, nausea, diarrhea, cravings, constipation, and dizziness.
The severity and duration of these symptoms may vary, but they usually subside with time as the body adjusts to the new fuel source it utilizes, fat.
7 Ways You Can Beat Keto Flu
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The following are my favorite ways to combat the keto flu, reduce symptoms, and enter into ketosis seamlessly.
There is no reason to quit keto just because you’ve heard it can cause flu-like symptoms. With the tips I will be sharing, you will be able to stay the course and gain the results you are hoping for.
1. Fight Keto Flu With Electrolytes
As your body shifts from burning carbs to fat for energy, you may experience a mineral deficiency.
Supplementing with sea salt, magnesium, and potassium can help replenish these minerals in the body and reduce the symptoms of the keto flu. You can supplement easily with keto-friendly electrolytes.
2. Boost Your Omega-3 Intake
Did you know that heading toward ketosis without side effects could be achieved by increasing the amount of Omega-3 fatty acids in your diet? It’s a simple yet effective hack when trying to enter ketosis.
You can see the benefits by introducing more fish or using high-quality supplements such as krill oil and cod liver oil.
This could help reduce the symptoms of the keto flu while additionally reducing inflammation and enhancing mental focus.
3. Make Sure To Get A Good Night’s Sleep
It is vital for your body to rest while it transitions into ketosis. A minimum of eight hours of quality sleep each night is recommended, coupled with stress-reducing self-care activities such as prayer or meditation, which will aid in the process.
I like taking Bravenly’s Drift supplement as part of my nighttime routine to help me sleep more soundly.
4. Reduce Your Carb Intake Gradually
Gradually reducing the number of carbs you eat instead of cutting them out radically can help prevent adverse effects like keto flu.
This gradual reduction will give your body time to adjust and adapt to using fat as fuel. Adding some clean nutrient dense carbs temporarily could help thwart symptoms.
5. Exercise Lightly
We know that exercise is important for overall health, but did you know that it is also a great tool for beating the keto flu?
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Studies have shown that low-intensity exercises, such as walking, can help your body become accustomed to the changes brought on by the keto diet.
6. Hydrate, Hydrate, Hydrate
Increased water intake is key when transitioning into ketosis. This extra water can help flush out toxins from the body and keep your cells hydrated, which can help prevent keto flu symptoms.
Dehydration can be one of the main reasons why people feel lethargic in the initial transitional stages.
Aim to drink 2 liters or more of water daily, and if possible, increase that amount further. The general rule of thumb is to drink half your body weight in ounces of water.
For instance, if you weigh 140 pounds, that would be 70 ounces of water (or about eight glasses per day).
Another way to figure out how much water you need to drink while doing keto is to take your current body weight and multiply it by 0.5, then add 20 ounces more for every hour of exercise you do.
7. Take Adaptogens
Adaptogens are herbs that help cope with stressors from outside sources like work or the environment rather than those caused internally by dietary changes like those found on the ketogenic diet.
Some of my favorite adaptogens include ashwagandha, Rhodiola Rosea, and Schisandra Chinensis. This supplement does a great job of including these adaptogens.
Frequently Asked Questions Regarding The Keto Flu
- Q: What is the fastest way to get rid of keto flu? A: The quickest way to reduce or eliminate keto flu symptoms is by increasing your electrolytes, adding Omega-3 fatty acids, getting plenty of rest, staying hydrated, and taking adaptogens. You can also ease into the diet so that your body does not go into shock.
- Q: How long does the keto flu last? A: Keto flu symptoms typically last around one to two weeks, but this can vary depending on the individual.
- Q: What foods get rid of keto flu? A: Foods rich in Omega-3s, like cold water fish, krill oil, and cod liver oil, can help reduce inflammation and improve mental performance during the transition into ketosis. Additionally, increasing your electrolyte intake with mineral-rich foods like nuts, seeds, and avocados can help combat keto flu.
- Q: Why do people drink pickle juice to beat keto flu? A: Pickle juice is a popular remedy as it can replenish electrolytes like sodium and potassium. These are two essential minerals that are typically lost during the transition to keto due to an increase in water absorption. Additionally, the sour and salty taste of pickle juice can be a tasty way to reduce nausea associated with the keto flu.
- Q: Does keto flu mean it’s working? A: Yes! Keto Flu is actually a sign that your body is adjusting from burning carbs to fat for fuel – It’s an indicator that you’re well on your way towards achieving optimal health through a low carb high-fat lifestyle!
In conclusion, “keto flu” is a condition that can occur when transitioning to a low-carb, high-fat diet. It may come with various symptoms, such as fatigue, headaches, brain fog, nausea, dizziness, and swollen lymph glands.
Now that you know how to fight the dreaded keto flu, it’s time to put these tips into action and start your journey toward achieving ketosis!
With a little bit of patience and dedication, you’ll be able to tackle the symptoms of the keto flu head-on and ensure a successful transition into ketosis.
Join Our Jesus And Keto Movement
Looking for an online support system to help you stay the course on keto? As a family, we came to the keto diet looking at it from a Christian perspective. As believers, we live our lives supported by God’s grace.
So when the Holy Spirit led us to combine our Christian faith and the keto diet, we did so in hopes of finding lasting transformation.
Following the Holy Spirit’s prompting, we got on the path to real transformation.
Knowing firsthand the benefits of this decision, we have created a closed Christian group that is using the keto diet to transform their lives.
We invite you to join our Private Facebook Group and see if it’s not the key you have been missing.
Be sure to request our FREE Jesus and Keto E-Book (First 7 Days) We hope it blesses you.
Fittoservegroup Keto App
Looking for a fast way to access our keto recipes? We got you covered. There’s an app for that. Yup, there’s a Fit To Serve Group App, and it’s going to make your keto diet a delicious breeze!
Access hundreds of recipes that are all sugar-free, gluten-free, and keto-friendly.
Enjoy early access to recipes before they go live on the website. Plus, bonus recipes that are exclusive to the app. Make your own personal cookbooks that you can use to organize your favorite recipes.
Search recipes by title, ingredients, keywords, and categories, and of course, every recipe shows complete nutritional facts. Get the Fit to Serve Group App for easy-to-follow keto recipes made with easy-to-source ingredients.
The app is loaded with hundreds of yummy recipes for breakfast, lunch, dinner, snacks, and even desserts!
Learn more by visiting our Fit To Serve Group App Page.