You see, switching to a very low-carb diet is a significant change for your body. And it may need some time to adapt to these new eating patterns.
Sadly, this transition period can be difficult for you …
But you don’t have to panic, because if you know the symptoms and have the right tools to cope with Keto Flu, then your Keto journey can be easier.
You can experience the first Keto Flu symptoms in the first few days when you cut carbs. Symptoms that can range from mild to severe, depending on your type of metabolism.
Even if you may transition to a Keto Diet without side effects, you can experience some of the following symptoms:
- Muscle cramps
- Poor concentration
- Stomach pain
- Muscle soreness
- Difficulty sleeping
- Sugar craving
Usually, these are the symptoms you can experience at the beginning of the Keto Diet, and they can be distressing.
Typically, these signs of Keto Flu only last for a week, but you may feel them for a longer period of time.
So, if you want to know how to avoid and get rid of Keto Flu — then this article will give you the answers to both of these questions and more.
Related: Keto For Weight Loss: How To Use Ketogenic Diet For Losing Weight
Signs Of Keto Flu: What Is Keto Flu?
You see, when you transition into the low-carb, Keto Diet, you may experience flu-like symptoms that can disturb you. When your body starts using fat as fuel, instead of carbohydrates, it can take some time so it can adapt appropriately.
However, the Keto Flu is not contagious and is not quite like the regular flu. But it has its name because some signs and symptoms are similar to the flu.
Sadly, the medical community hasn’t formalized yet what is keto flu. And if you search it on PubMed (the library of indexed medical research journals), you won’t get any result referring to signs of Keto Flu.
However, you can still recognize the Keto Flu symptoms and use the remedies to prevent and fight it.
How To Avoid And Get Rid Of Keto Flu
Keto Flu Remedy #1: Eliminate carbs gradually (not all at once)
The first step to avoid keto flu is to cut carbs progressively and not drastically.
Well, if you cut carbs drastically overnight, your body will feel it like a significant shock and will make things difficult for it. And that’s why it needs time to adapt from using carbs to fats as the primary source of energy.
So, if you want to avoid Keto Flu, you should transition gradually from your regular diet to the Keto Diet. The first thing to start is slowly removing processed carbs from your diet, remove grains, and exclude fruit and starchy vegetables. In this way, your body has time to adjust.
In other words, eliminating carbs gradually is a Keto Flu remedy you should highly consider.
Keto Flu Remedy #2: Increase Your Electrolytes Intake
Most times, electrolyte imbalance causes Keto Flu.
You see, when you switch to a Keto Diet, you stop eating processed foods that are high in added salt. Your water retention decreases, but you flush electrolytes out of your body along with excess water.
How do you keep your electrolyte levels up?
Firstly, increase the quantity of salt you add to your food. And try to choose Himalayan Pink Salt if you can.
Secondly, eat more bone broth.
Thirdly, take magnesium supplements.
Fourthly, eat potassium-rich foods like salmon, avocados, nuts, mushrooms, and leafy green vegetables.
Related: 14 Best Foods For Weight Loss: What Foods To Eat To Lose Weight?
Keto Flu Remedy #3: Drink More Water
Since you’ll start flushing excess water out of your body when you start a Keto Diet, getting dehydrated is a risk. If you start having symptoms like fatigue, nausea, or headaches, or you see that your urine is not clear, then you might be dehydrated.
What to do then?
Use this simple Keto Flu remedy: drink more water.
Remember, you always have to stay hydrated to avoid Keto Flu. Drink plenty of water, herbal teas, bone broth, and soups.
Related: Matcha Green Tea Powder: Is It The Best Herbal Tea?
Keto Flu Remedy #4: Get Enough Sleep
You see, when you adapt to a Keto Diet, you can experience fatigue and irritability. And lack of sleep can make these symptoms even worse.
Sleep deprivation raises the cortisol level in your body, which can negatively impact your mood and make Ket-Flu symptoms worse.
So, if you want to get a good night’s rest, you should consider the following tips:
- Reduce caffeine intake. So you know, caffeine is a stimulant that can negatively impact sleep. However, if you decide to drink caffeinated beverages, the best time to do it is in the morning.
- Cut out ambient light. Always make sure to stay away from cell phones, computers, and televisions before bed. And try to create a dark environment to promote restful sleep.
- Take a bath. Taking a bath before sleep can help you relax and improve your rest. More than that, adding Epsom salt or lavender essential oil can relax you even more and get you ready for sleep.
- Get up early. You see, if you wake up at the same time every day and you avoid oversleeping can normalize your sleep patterns and improve sleep quality.
Keto Flu Remedy #5: Make Sure You Eat Enough Fat (And Carbs)
Sadly, when you transition to a very low-carb diet can give you cravings that are hard to control. Usually, when you start following a Keto Diet, you begin craving for cookies, bread, pasta, and bagels.
Related: Keto Cravings: How To Stop Carb Cravings?
However, if you eat enough fat, the main source of fuel when you stick to the Keto Diet, your cravings reduce, and you feel more satisfied throughout the whole day.
More than that, studies show that low-carb diets can help you reduce cravings for high-carb foods and sweets.
If you have a hard time adapting to the Keto Diet, then eliminating carbohydrates gradually should be your option, instead of removing them all at once. Thankfully, this Keto Flu remedy can help you make the transition smoother. And help you decrease and cope with Keto Flu symptoms better.
Keto Flu Remedy #6: Eat More Fiber
Sadly, you may be constipated or have diarrhea when you follow the Keto Diet. And that’s why dietitians recommend you eat high-fiber vegetables or take fiber supplements.
If these dietary changes are unsuccessful, you could go for carbs-free laxatives.
Ketu Flu Remedy #7: Take Keto Supplements
You see, sticking to the Keto Diet can cause you vitamin and mineral deficiency. But supplementing can help you fix that.
When you stick to the Keto Diet, you always want to make sure you have the right amounts of calcium, vitamin D, zinc, and selenium.
Another good option is to take green food supplements. They provide you with most of the nutrients you need to follow the Keto Diet easier and more enjoyable.
One good product you can choose is Organifi Green Juice powder. It has eleven green superfoods in it, all of them keto-friendly.
Spirulina, chlorella, turmeric, ashwagandha, and so on …
Read here my full review Organifi Green Juice article and decide whether this product is for you or not.
If you want to discover more about Keto Flu and learn everything about the Keto Diet, including delicious recipes, you can try de 28-Day Keto Challenge by Keto Resource. This cookbook has everything you need to help you begin and stick to your Keto journey easier. (read here my full review).