If you have been looking into keto or low carb there is a good chance that you have heard of the dreaded keto flu. So what is the keto flu exactly? The keto flu is essentially your bodies natural reaction to adjusting from being a sugar burner to a fat burner.
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Some people are lucky enough to never experience the keto flu but most do experience it on some level. Symptoms of the keto flu typically occur somewhere around days 3-7. Yes, its a bummer however following the steps outlined below may help to decrease the severity of the keto flu or avoid it all together!
The Symptoms of The Keto Flu
- Brain Fog
- Carb Cravings
What Causes the Keto Flu?
One of the main causes of keto flu is an electrolyte imbalance. When transitioning to a keto or low carb diet it is very likely that your body will be releasing excess water. When this happens, electrolytes are also flushed out which can lead to dehydration and electrolyte imbalance.
Another cause of the keto flu is that your body may be detoxing from carbs and sugar. So many people have been living on a diet consisting of mainly carbs and sugar for so long that it is only natural for our bodies to freak out a bit when you completely eliminate from your diet.
How to beat the keto flu?
1. Stay Hydrated and Increase Electrolytes
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The good news is that adding in some extra electrolytes can help greatly. You can add THIS to your water or take them in PILL FORM as well. Also make sure that you are drinking plenty of water. It is recommended to drink half your body weight in ounces per day. So if you are 200 pounds then you should aim for 100 ounces daily. Increasing salt intake by adding extra salt to your food or drinking BONE BROTH is also very helpful.
2. Move Your Body
Even light exercise a few times a week can help to decrease the symptoms of the keto flu. Walking or yoga are great choices.
3. Eat More Fat
Since your body is no longer getting its energy from carbs you need to make sure that you are eating enough fat. Avocado, MCT OIL, and nuts are some great choices for healthy fats. For a full keto food list click HERE.
RELATED: Comprehensive Keto Diet Food Guide
4. Supplement with Exogenous Ketones
EXOGENOUS KETONES are ketones that are produced outside of the body. Supplementing with them will add additional ketones to your body and you will enter into ketosis more quickly. This can help to alleviate the symptoms of keto flu.
5. Get Lots of Rest
Since transitioning to a keto diet and cutting carbs can put your body into a bit of shock it is important to get plenty of rest. Never underestimate the power of rest when your body is under any type of stress.
I also think that it is helpful to ease into the keto diet. So you can gradually start cutting carbs instead of going cold turkey. Also, switching over to a whole foods diet that is free from processed foods BEFORE you even start keto so that it isn’t such a big change for your body all at once.
What has been your experience with the keto flu and what have you found helpful?
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