Keto Flu & Hydration
Firstly, remember, always consult your health care professional for support on your keto journey.
Let’s address a common challenge many people face on their keto journey—the Keto Flu.
The Keto Flu is a temporary phase that some experience as they adapt to keto lifestyle. It's important to understand what it is and how to minimize its effects.
The Keto Flu is a collection of symptoms that can occur when the body is transitioning from using carbs to using fat for fuel. These symptoms may include fatigue, headache, nausea, burning eyes and irritability.
If you experience symptoms, know you're not alone. Many keto enthusiasts go through this phase, and it's a sign that the body is making significant changes in switching from burning carbs to fats for energy. You may need to keep your carbs higher while this process is going on. Think 30-50 grams, and then reduce later as this phase passes.
The Keto Flu is typically caused by a combination of factors. One is the depletion of glycogen stores in your body as carb intake is reduced.
Glycogen is a form of stored glucose in the muscles and liver. As you enter ketosis, the body starts using up these glycogen stores, which can lead to symptoms like fatigue and headaches. This is a reason to go moderate in reducing carbs initially.
Another factor contributing to the Keto Flu can be electrolyte imbalance. As the body loses water, it flushes out essential electrolytes like sodium, potassium, and magnesium.
To counteract this, it's crucial to increase intake of electrolyte-rich foods or consider using keto electrolyte supplements to support the body during this transition.
Staying well-hydrated is key. Water is essential for various bodily functions, and it can help alleviate some of the discomfort associated with the Keto Flu.
Drink plenty of water throughout the day, and consider adding a pinch of salt to your water or broth to help maintain electrolyte balance.
Favorite KETO AID (thanks to Dr. Ken Berry)
1 quart or liter water
1-2 teaspoons lemon or lime juice
1 teaspoon apple cider vinegar
¼ teaspoon good salt
¼ teaspoon magnesium (plain Epsom salt or other)
This can be tasty with soda water or mineral water added.
Keto Flu symptoms can be alleviated with these steps.
- Rest and sleep are crucial. Allow your body the time it needs to adapt to this new way of fueling itself.
- If you haven't already, consider gradually reducing your carb intake rather than making an abrupt switch to keto. This can help ease the body into ketosis. For instance, we started with 40-50 grams of carbs per day and gradually reduced down to 20-30 grams.
- Additionally, focus on consuming nutrient-dense foods to provide your body with essential vitamins and minerals.
- Be sure to get enough fat and protein.
Most importantly, be patient with yourself. The Keto Flu is a temporary phase, and it's a sign that your body is adapting to a new way of living.
Take care, stay well hydrated, and remember, it’s a temporary phase of adaptation and cleansing.
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Always consult your physician or health care practitioner when making lifestyle changes. This article and website are simply for education and entertainment purposes only.