The Keto Flu: What Is It and How to Prevent It?

(Last Updated On: January 6, 2020)

The keto flu is a very commoncondition that is caused by the sudden cut of carbs intake. Carbs are the mainenergy source of your body. But when you replace the high-carb cakes with a keto chocolate shake, your body needs to findanother energy source.

When it finds an alternativeenergy source in the fat, your body starts burning it instead of carbs. Whileyour body is trying to adjust to this sudden change and enters ketosis, theketo flu appears. Lasting around a week, this state has the same symptoms asthe regular flu and happens when your body enters ketosis.

The symptoms of keto flu includedizziness, nausea, muscle soreness, insomnia, cramps, stomach pain, lowconcentration and focus, etc. But don’t panic because not everyone experiencesthese symptoms. Hence, you might experience all of them, some of them, or noneof them, depending on your metabolism and body. Regardless of how it affectsyour body, you need to be prepared for it and try to prevent it, or at least,reduce its symptoms. In order to be able to do that, you need to understand whythe keto flu happens.

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How to Prevent KetoFlu?

In order to prevent the keto flu,we need to understand why it happens in the first place. Apart from the low consumption of carbs, the keto flu happens due to the loss of water and electrolytes, lack of micronutrients, and adapting to fat (ketones). Therefore,in order to prevent the keto flu, you need to replenish the losses and support the adaptation process.

Drink a Lot of Water

When in ketosis, your body releases a big quantity of water and sodium. Hence, if you don’t replenish the lost water, you will soon be dehydrated which will additionally increase the keto flu symptoms. In order to stay hydrated, you should drink plenty of water,around 3 litres per day. It will help you get rid of headaches and fatigue.

Supplement Electrolytes

During ketosis, your body not only loses water and salt but also other electrolytes, such as magnesium,potassium, and calcium. Each of those electrolytes is important for a healthy,functioning metabolism. That’s why you need to replenish your electrolytes. You can do that by:

  • Consuming more sodium – Use pink Himalayan salt instead of the regular table salt and add it to each meal (when possible). You can also add a pinch of salt to your water.
  • Consuming more magnesium – Eat more foods that are rich in magnesium, such as avocado,dark chocolate, salmon, pumpkin seeds, and cooked spinach. You can also take it as a supplement.
  • Consuming more potassium – Eat more foods that are rich in potassium, such as zucchini,mushrooms, avocado, and Brussel sprouts.
  • Consuming more calcium – Eat more foods that are rich in calcium, such as leafy greens,salmon, broccoli, and chia seeds.

If you don’t feel better, or you need to replenish electrolytes faster, you can take an electrolyte supplement.By taking this supplement, the electrolyte levels will quickly increase and balance. It will help you get through the keto flu easier.

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Supplement Ketones

When in ketosis, your body changes its main fuel from carbs to fat. When the fat passes through the liver it turns into ketones. And, since one of the reasons for keto flu is adapting to ketones as fuel and their production, supplementing them will help preventor reduce its symptoms. Hence, you should take exogenous ketones to boost your focus, concentration, and energy and adapt to ketosis more easily.

Consume More Fat

Just like with ketones, your body needs more fat in order to adapt to ketosis more easily. Therefore, you should consume more healthy fats, such as red meat, fish, seafood, avocado, nuts, and full-fat dairy products. Additionally, you can consume more fat by eating the famous fat bombs, visiting the Keto bakeries around you to buy keto diet-friendly products or adding MCT oil to your food.

Sleep More

Okay, we just love this suggestion.Who wouldn’t like to spend more hours sleeping? We all love to sleep long hours. In this case, sleeping can help you reduce stress which is one of the results of keto flu. Hence, if you want to feel better, less anxious, and have more energy, you should sleep 7-9 hours a day.

As you can see, there’s a way to prevent the keto flu or reduce its symptoms. By combining some or all of the above-mentioned tips, you will get used to ketosis much easier. However, apart from these 5 things, you should also exercise regularly. You can do low-intensity exercises 2 or 3 times a week. In this you’re your body will be more efficient during the transition from carbs to fats as an energy source,thus reducing the symptoms of the keto flu.