I will show you simple keto flu remedies that keto dieters should know about.
I hope this information is useful for ketogenic people and to those who want to start ketogenic diet.
keto flu symptoms can be minimized and keto flu remedies started as soon as ketogenic diet symptoms show up.
This way, keto flu can be dealt more efficiently.
These keto flu remedies will allow the body to adapt quickly to ketosis so that keto flu symptoms can disappear faster.
What is the Keto flu?
Keto flu is a keto adaptation process caused by the body’s transition from burning glucose to ketones.
When ketones are not enough to provide energy for your brain, keto flu hits. This typically happens when starting keto or lowering carb intake.
Eating keto is very different from past diets that you have tried. You are actually shifting your body’s fuel source from sugar to ketones.
If ketone levels are low, keto flu symptoms can occur.
Common symptoms of the Keto flu
Symptoms can be mild or severe and typically include:
- Headache
- Nausea
- Fatigue
- Brain fog
- Irritability
- Stomach cramps
- Vomiting
- Diarrhea
- Dizziness
- Muscle soreness
Related: Keto diet tips for beginners
How to avoid the keto flu symptoms?
1.Replenish electrolytes
The keto flu can be quick to manifest itself, sometimes within a day of going keto.
One of the keto flu remedies you’ll want to try is replenishing electrolytes.
Electrolytes are minerals found in your body that help maintain your fluids and acid-base balance.
They’re important for muscle operation and neuromuscular function.
They also help regulate your heartbeat, blood pressure, and nerve signaling.
To increase your electrolytes you can start by eating foods rich in with magnesium, potassium and sodium.
Foods such as leafy greens, spinach, avocados, pickles + pickle juice, nuts and seeds.
2. Drink plenty of water
keto flu remedies, such as drinking plenty of water, are important for keto dieters to know about.
When keto dieters don’t drink enough water or take care of themselves on keto, they risk a level of dehydration that will only amplify the keto flu symptoms
Dehydration can put a damper on keto flu recovery by making keto flu symptoms worse.
Make sure keto dieters drink plenty of water to help keto flu symptoms go away.
The way I do it is the keep a liter of water with me and make sure I drink it through the day. I usually end up refilling it once.
Also I love mineral water. It can be a really great choice for keto flu treatment because it helps maintain the balance of minerals and trace elements in our body
3.Increase Salt Intake
Since keto flu is mostly caused by dehydration, you need to increase your salt intake.
Salt deficiency can also lead to headaches, muscle cramps and fatigue.
Salt helps to retain fluids in your body and can help deal with keto flu symptoms.
Therefore, instead of drinking plain water while going through the keto-flu, try sipping bone broth, bouillon cubes, or mineral water to replenish lost minerals.
4. Ease into Keto gradually
Another simple keto flu remedy is to ease into keto gradually.
This entails starting keto with a reduced carbohydrate intake and then increasing carbohydrate intake slowly.
Slowly wean off carbs and sugar while making sure your body is receiving enough of the ketones it needs to burn ketones as fuel instead of the carbohydrates or sugars.
This can help manage keto symptoms and allow the body to adapt more quickly to keto and ketone production.
5. Eat more fat
Fat is necessary for ketosis. While reducing carbohydrates is essential for achieving ketosis, eating a lot of healthy fats is also required.
Fat will not only provide keto-adapted people with long lasting energy but it also stabilizes blood sugar, reduces cravings and enhances cognitive function.
Make sure you’re not drastically cutting your calories.
Also avoid going low-carb and low-fat at the same time.
Increasing your fat intake might help you burn fat rather than glucose for energy, making the transformation more quick. I do this by meal prepping ahead of time.
Medium-chain triglycerides or MCT oils are a type of fat that can be readily converted into ketones.
It’s keto-approved and helps keto dieters get into ketosis.
MCTs are great keto flu remedies because they provide keto dieters with quick ketone energy that they might need to get through keto flu.
6 Exercise moderately
You may be tempted to skip exercise during keto, but it’s important for ketogenic success!
Exercising can help ease some of the keto flu symptoms.
So don’t fear exercise or indulging in quality pre-workout fuel such as ketones.
If you start a keto diet and find that your exercise performance deteriorates at first, don’t be alarmed.
This is only a minor inconvenience that goes away after few weeks of following a ketogenic diet.
7. Sleep and rest more
It is worth mentioning to sleep and rest more. It is important to get enough sleep and rest in order to avoid keto flu.
Cortisol levels can rise when you don’t get enough sleep.
Cortisol is a hormone which affects serotonin levels, the feel-good hormone of our body.
If you’re having trouble falling asleep or staying asleep, try taking an Epsom salt bath.
It will help you relax and soothe your muscles as well as enhance magnesium absorption.
Conclusion
Keto flu is a ketogenic diet side effect and you can defeat keto flu by following the keto flu remedies showed here.
Always remember keto flu is only a temporary ketogenic diet side effect. It is not considered to be a sign of keto diet failure.
You can easily recover from keto flu side effects if you follow these keto flu remedies I just discussed.
This way, keto flu won’t slow down your ketogenic journey at all!
Happy Keto!!
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