The keto diet has gained popularity in recent years for its ability to help people lose weight and improve their overall health. However, one common side effect that many people experience when starting the keto diet is the dreaded “keto flu.”
The keto flu is a collection of symptoms that occur when your body is transitioning from burning carbohydrates for energy to using fat. Some common symptoms of the keto flu include fatigue, headaches, irritability, nausea, and muscle cramps.
So why does the keto flu happen? When you drastically reduce your carbohydrate intake and increase your fat consumption, your body goes through a period of adjustment. During this adjustment period, your body is low on glycogen (stored glucose) and starts to use up its fat stores for energy. This can cause a dip in energy levels and lead to the symptoms of the keto flu.
While the keto flu can be uncomfortable, there are ways to combat it and make the transition to the keto diet easier. Here are some tips to help you deal with the keto flu:
1. Stay hydrated: Drinking plenty of water is crucial when starting the keto diet. Water helps to flush out toxins from your body and can help alleviate symptoms like headaches and muscle cramps.
2. Increase your electrolyte intake: When you cut out carbohydrates, you also lose a lot of sodium and other electrolytes. To combat this, try adding more salt to your meals or drinking electrolyte-rich beverages like bone broth or electrolyte drinks.
3. Eat more fat: The keto diet is all about eating high-fat foods, so make sure you’re getting enough fat in your diet. Adding healthy fats like avocados, coconut oil, and nuts can help keep you satisfied and provide your body with the energy it needs.
4. Give your body time to adjust: The keto flu is a temporary phase that usually only lasts a few days to a week. Be patient with your body and give it time to adapt to the new way of eating.
5. Get enough sleep: Getting plenty of rest is important when starting any new diet. Aim for at least 7-8 hours of sleep each night to help your body recover and recharge.
While the keto flu can be challenging, it’s important to remember that it’s a temporary phase that will pass. By following these tips and giving your body the time it needs to adjust, you can combat the keto flu and start reaping the benefits of the keto diet.
