10 Common Symptoms Of Keto Flu And Their Solutions
We will assume that you started Keto Diet and you became so enthusiastic about applying it. The first day went well! The second day, you are ok but somehow of lower energy! is it Keto flu?
On the third day, you feel like you have no power and your mind is not clear! You feel annoyed, having a headache and you feel tired.
If you are experiencing these things then you should know that this is what we call Keto Flu. Don’t worry, it’s not the real flu and it’s not contagious. It’s just the symptoms which you will experience while entering ketosis State. And it’s not necessary to experience them all. Maybe you will have one or two of these symptoms.
The good news here that it’s temporary and it will only occur during the first week after starting Keto Diet, it’s most common to happen from 3 to 5 days at the beginning of being Keto. Even though after passing these Keto Flu symptoms you will feel more energetic and active than before starting your keto Diet.
The main symptoms of Keto Flu Are :
- Feeling Fatigued
- Having more headaches
- Foggy Brain
- Feeling annoyed and irritated
- No energy or motivation for the day
- Feeling Dizzy
- Wishing for Sweety bites
- Frequent muscle cramps
Let’s discuss the reason your body is experiencing this Keto Flu and learn how to fix those reasons to get rid of these annoying symptoms.
What is the reason causes Keto Flu?
Being on Keto Diet means you are changing your way of eating from the high-carb diet into a low-carb diet. This leads to lowering the insulin levels which is the main goal for Keto diet and also it’s a healthy thing you should be happy for. When insulin levels are lowered the liver starts converting fats into Ketones which becomes a source of energy to your body.
Keto Flu occurs due to the transition from burning sugars for producing energy to burn fats instead.
Organs of your body need time to get adapted to this new source of fuel. The drop in insulin levels is associated with sodium production in the urine. This sodium will increase the number of your bathroom visits as you will urinate more during the day. This is a good thing by the way as it releases the excess retained water in your body. That’s why you will notice a rapid weight loss in the first period of the Keto Diet.
Be relieved to know that the impact of the Keto Diet on the body is individual. You may just feel only one or two of the keto flu symptoms, even though you may not have any of them at all and if happened it would last only from 2 to 3 days of the first week.
Keto Shouldn’t be hard to anyone as there are simple and clear steps, following them properly is enough to push away the Keto Flu symptoms.
How to end the Keto Flu symptoms faster?
Whatever the symptom you have due to Keto Flu it will disappear by itself in a few days, but why wait for them and not to show you a shorter way to end this.
Water and salt are important:
If you feel like having headache, dizziness, nausea or anything close to these symptoms then drink a glass of water stirred in it a pinch or two of salt, it will help you feel better in 15 to 30 minutes, or you can have a chicken broth bowl made with salted butter to have it in a more tasty way.
During the first week of Keto, you will lose a lot of water so will need to keep yourself well hydrated by drinking a lot of water, at least 3 liters of healthy liquids would do the job. It could be water, beverages, hot drinks or even soup.
Increase your fats intake:
Increasing fats intake will decrease the symptoms of keto flu and will help you to get over it in a shorter time. Don’t feel worried or think as other people think that if you ate more fats you will gain weight. Get rid of this idea as long as you are following the Keto Diet, as the total opposite is the truth. If you lower your carbohydrate levels and don’t increase your fat levels you will not feel satisfied enough after having your meals. You will stay hungry and starving. Increase your fats intake to be able to continue your day and have full energy. After getting adapted to the keto diet and feeling alright you can cut off your fats bit by bit until you feel that the amount of fat you are taking is enough for you in a way it’s satisfying and you are not hungry and starving yourself all the time.
Slow Down and don’t push yourself:
Have you increased your water, salt, and fat intake but still not feeling ok? Do still feel that the Keto Flu symptoms don’t fade away? Then we advise you to slow down a little bit. Just don’t give up and always remember your target of losing weight, and always remember that these symptoms are temporary. If you just add a little amount of your carbohydrates intake you feel better. You can use from 20 to 50 grams per day. Later on, try again to reduce it gradually until you feel you are ok and normal. Since this addition of the carbohydrate levels will slow down your weight loss rates.
Don’t burden yourself with the excessive workout:
Researchers have found that the body gets exhausted while trying to adapt to keto since it’s now trying to use another source of fuel to produce its energy. Even though Keto increases your stamina and energy to perform better during exercising don’t stress yourself. It would be fair enough to have a walk or practice some yoga in the first 2 weeks on Keto. By week 4 typically Keto followers find themselves doing great performance while exercising. Just give your body it’s time to feel comfortable and ready.
Starving yourself will make it worse:
At the beginning of Keto diet you are cutting off a lot of carbohydrates you were used to consuming which will make you feel hungry so many times a day. In this case, you should eat and have snacks as much as you need. But make sure that everything you eat is Keto friendly and will not kick you out of Ketosis State. Don’t try to concentrate so hard about your calories or your macronutrients at the beginning of keto as it won’t help you so much.