How To Deal With The Keto Flu While Losing Weight
By: Whole Health Emporium
Tags: Weight Loss, Health, Healthcare, Keto, Weight Loss Tips

An Important Topic — We’re Sharing Our Tips

by Richard | Dec 21, 2021 | Ketogenic Diet, Weight Loss |

This article is from www.wholehealthemporium.com and may contain affiliate links.

The dreaded keto flu is a common occurrence when you’re first starting on the ketogenic diet.

It’s exciting that you’ve started your weight loss journey — and we’re proud of you!

But the keto flu can be concerning — it’s nothing to panic about.

While uncomfortable and mildly annoying, this is a natural reaction by the body. This is a normal process when becoming “keto adapted” when you suddenly minimize your carb intake drastically.

Some people like extra help to to get into ketosis, and lose weight — these can help.

What Is Keto Flu?

Harvard health describes keto flu as a group of symptoms that may appear two to seven days after starting a ketogenic diet.

The majority of people are used to a diet that’s mostly comprised of carbs followed by smaller portions of protein and an even smaller percentage of fat.

However, when you get on a ketogenic diet, you’ll be turning the tables on your diet and doing the total opposite.

80 to 90 percent of your daily calories will come from fat, and the remaining 10 percent will be from protein with a miniscule portion of carbs, if any.

This is something that will come as a shock to most people. The body is just not used to the diet.

Here are some of the keto flu symptoms you may experience while trying to make the change:

Body aches

Cramps

Difficulty concentrating/focusing

Dizziness/drowsiness

Fatigue

Insomnia

Irritability

Nausea

Stomach issues

Sugar cravings

Millions of people are addicted to sugar and carbs. So, weaning yourself off these foods is akin to quitting an addiction and going cold turkey. It’s inevitable to face some discomfort.

Is There Treatment For Keto Flu?

The good news is that the keto flu is only temporary.

You can look at our other article here for more information on the keto flu.

Within a week or two, your body will adapt and be able to function as normal with the higher fat intake and carb restriction.

It’s imperative that you stay the course and not throw in the towel because of the keto flu symptoms.

Quitting will mean that your weight loss will take longer and will be more difficult. So, endure the symptoms till your body adapts.

How To Avoid Keto Flu

One of the best ways to adopt the keto diet will be to ease into it instead of making the switch overnight.

You can start off with a low carb diet and give your body time to adjust.

Gradually, lower your carb intake and increase your intake of healthy fats until you’re on a keto diet.

This will give your body time to adapt and you can escape the keto flu symptoms.

Inch by inch, life’s a cinch. Yard by yard, life is hard. Go slow.

It’s also essential that you stay hydrated.

Drink sufficient water throughout the day and watch your caloric intake.

You should be at a daily caloric deficit of about 500 calories. You do not want to go too low.

Don’t cut both your carbs and fats. That’s a recipe for a weight loss plateau.

Instead, eat more healthy fats so that you’re meeting your calorie needs for the day.

Coping With The Keto Flu

Should you get the symptoms mentioned above, there are a few ways you can alleviate the discomfort.

Engage in exercise daily. This will improve your mood and get your blood pumping.

Keep the exercise relaxed and gentle, like a brisk walk or a leisurely swim.

Drink some bone broth or mix some Himalayan salt in water and drink.

he loss of sodium and electrolytes in your body could be causing some of the problems.

You may also wish to consume a magnesium supplement and eat foods that are rich in potassium (avocados, spinach, mushrooms, salmon, and nuts).

“You can combat the keto flu by staying hydrated, replacing electrolytes, getting plenty of sleep, avoiding strenuous activities, eating enough fat and cutting out carbs slowly over time.” Jillian Kubala, MS, RD

Adding certain superfoods are an excellent way to boost energy levels, without knocking you out of ketosis.

Conclusion

The keto flu is a myriad of symptoms of keto flu are not fully understood by doctors or healthcare professionals.

If you follow the pointers above, you’ll be able to avoid keto flu or at the very least, you’ll be able to mitigate the symptoms.

Stick to the plan and give your body time to adapt. Once you’ve found your footing with the keto diet, you’ll become a fat burning machine, and that’s when the fun starts.

Superfoods can make a world of difference in how you feel.

Thank you for reading!

Did you experience the keto flu? How did you cope with the symptoms?

Leave a comment below and share your thoughts with us!

© Copyright 2021 Whole Health Emporium. All Right Reserved.

Edited by Pauline D. and Richard Tracy

Works Cited

Campos, Marcelo. “What Is Keto Flu?” Harvard.edu. N.p., 18 Oct. 2018. Web. 24 Oct. 2021.

Kubala, Jillian, MS, and RD. “The Keto Flu: Symptoms and How to Get Rid of It.” Healthline.com. N.p., 3 Apr. 2018. Web. 24 Oct. 2021.