Transitioning to a low-carb diet, such as the ketogenic diet, can come with a few unpleasant side effects. This phenomenon is commonly known as the “keto flu,” and can leave some people feeling tired, irritable, and generally unwell as their bodies adjust to burning fat for fuel instead of carbohydrates. While the keto flu typically only lasts a few days to a week, there are a few tips and tricks that can help make the transition easier and alleviate some of the common side effects.
One of the most common symptoms of the keto flu is fatigue, as your body is adapting to using a new source of energy. To combat this, it’s important to prioritize getting enough rest while your body adjusts. Aim for seven to nine hours of sleep each night, and consider taking short naps during the day if you’re feeling particularly tired.
Another common side effect of transitioning to a low-carb diet is headaches, which can be caused by dehydration or electrolyte imbalances. To prevent or alleviate these headaches, make sure you’re drinking plenty of water throughout the day and replenishing electrolytes with a supplement or by consuming foods rich in potassium and magnesium, such as avocados, nuts, and leafy green vegetables.
In addition to fatigue and headaches, some people may experience digestive issues like constipation or diarrhea as their bodies become accustomed to a higher fat and lower fiber intake. To help regulate your digestion, focus on including plenty of fiber-rich, low-carb vegetables in your meals, such as broccoli, cauliflower, and zucchini. You may also want to consider adding a fiber supplement or magnesium citrate to your routine to help keep things moving smoothly.
Finally, some people may experience mood swings or irritability during the transition to a low-carb diet, which can be exacerbated by feeling hungry or deprived of your usual comfort foods. To help combat these feelings, focus on eating satisfying, nutrient-dense meals that include plenty of healthy fats and protein. Additionally, find ways to destress and relax, whether it’s through meditation, exercise, or spending time with loved ones.
While the keto flu can be a challenging part of transitioning to a low-carb diet, it’s important to remember that these side effects are temporary and will likely subside as your body adjusts to its new way of eating. By prioritizing rest, hydration, and nutrient-dense foods, you can help alleviate some of the common symptoms of the keto flu and set yourself up for success on your low-carb journey.
