Thinking of Going Keto? Do This to Avoid the Dreaded Keto Flu

Switching to a ketogenic (keto) diet can be a transformative journey for those seeking weight loss, improved energy levels, and better metabolic health.

However, the initial transition to this low-carb, high-fat diet can sometimes come with an unwelcome side effect known as the dreaded "keto flu." This unpleasant phenomenon is the main reason why most people avoid going keto altogether. And it’s a shame because they miss out on the incredible benefits keto provides.

Understanding what the keto flu is and how to prevent it can make your keto journey much smoother and more successful.

What is the Keto Flu?

The keto flu refers to symptoms some people experience when starting the keto diet.

As your body adjusts from burning glucose (sugar) for energy to burning fat and ketones, you may experience symptoms similar to the flu, hence the name "keto flu." These symptoms can include:

-Headache
-Fatigue
-Dizziness
-Nausea
-Irritability
-Difficulty sleeping
-Muscle cramps
-Sore throat

These symptoms usually appear within the first few days of starting the keto diet and can last from a few days to a couple of weeks.

The severity and duration of keto flu can vary from person to person, but with the right strategies, you can minimize or even avoid it altogether.

But before we tackle that, we need to address why it even happens to begin with.

Why Does the Keto Flu Happen?

The keto flu occurs as your body undergoes a significant metabolic shift.

Here are some of the key reasons why this happens:

1. Carbohydrate Withdrawal

Most people consume a diet high in carbohydrates, which the body converts into glucose for energy.

When drastically reducing your carb intake, your body must switch to using fat as its primary fuel source. This sudden change can lead to withdrawal-like symptoms as your body adapts to a new energy source.

2. Electrolyte Imbalance

Carbohydrates help your body retain water and electrolytes.

When you reduce carb intake, your body excretes more water and electrolytes, which can lead to dehydration and an imbalance of minerals like sodium, potassium, and magnesium.

This imbalance is a major contributor to the symptoms of keto flu.

3. Reduced Insulin Levels

Lowering carb intake results in lower insulin levels, which prompts the kidneys to release excess sodium.

This process can lead to an electrolyte imbalance and dehydration, exacerbating keto flu symptoms.

It’s a big reason I’m a fan of increasing my salt intake.

How to Avoid the Keto Flu

Fortunately, King Keto will show you several strategies that you can implement to avoid or minimize keto flu symptoms.

Here’s what you can do:

1. Stay Hydrated

Dehydration is a common issue when starting the keto diet.

As your body excretes more water, it’s crucial to stay hydrated. Drink plenty of water throughout the day, aiming for at least 8-10 glasses.

Adding a pinch of sea salt to your water can help replenish lost sodium and other electrolytes

2. Replenish Electrolytes

Since electrolyte imbalance is a major cause of keto flu, ensuring you get enough electrolytes is essential.

Here’s how to maintain a proper balance:

-Sodium: Increase your sodium intake by adding salt to your meals or drinking broth made from bouillon cubes.

-Potassium: Eat potassium-rich foods like avocados, spinach, and mushrooms.

-Magnesium: Incorporate magnesium-rich foods such as nuts, seeds, and leafy greens into your diet. You can also take a magnesium supplement if necessary.

3. Gradually Reduce Carbs

Instead of making a sudden shift to very low carb intake, gradually reduce your carb consumption over a week or two.

This gradual transition can help your body adjust more smoothly to using fat for energy, reducing the likelihood of experiencing severe keto flu symptoms.

4. Eat Enough Fat

Your diet must be high in fat to enter ketosis.

Ensure you consume enough healthy fats from sources like avocados, olive oil, nuts, seeds, and fatty fish.

Eating enough fat will give your body the necessary energy and help ease the transition into ketosis.

5. Avoid Intense Exercise Initially

While exercise is beneficial for overall health, intense workouts can exacerbate keto flu symptoms during the initial phase of the diet.

Instead, opt for light activities like walking or yoga until your body adapts to the new energy source.

6. Get Plenty of Rest

Adequate sleep is crucial for your body’s recovery and adaptation processes.

Aim for 7-9 hours of sleep per night to support your body during the transition to ketosis.

7. Consider Supplements

In addition to adjusting your diet, certain supplements can help ease the transition and reduce keto flu symptoms:

-Electrolyte supplements: These can help maintain the balance of sodium, potassium, and magnesium. Here’s the one I like.

-MCT oil: Medium-chain triglycerides (MCTs) can provide a quick source of ketones, helping your body adapt to ketosis more smoothly.

-Digestive enzymes: These can aid in the digestion of higher fat intake, preventing gastrointestinal discomfort.

8. Monitor Your Progress

Keep track of how you’re feeling each day.

If symptoms persist or become severe, consider adjusting your diet or seeking advice from a healthcare professional. It’s essential to listen to your body and make changes as needed.

The BMM Takeaway

Starting a keto diet can bring numerous health benefits, but the initial transition phase can be challenging due to the keto flu.

And as I mentioned earlier, it’s a shame because the ketogenic diet can make you feel like a damn superhero. I haven’t been sick in eight years since I started it.

Plus, once you get beyond the keto flu symptoms, the energy levels and cognition you can experience are outstanding. It’s one of the reasons why I went keto. But to experience those benefits, you must persevere past the keto flu stage.

By understanding why the keto flu occurs and implementing strategies to avoid it, you can make your keto journey more comfortable and successful.

Stay hydrated, replenish your electrolytes, gradually reduce carbs, consume enough fat, avoid intense exercise initially, get plenty of rest, consider supplements, and monitor your progress.

With these tips, you can minimize the impact of keto flu and enjoy the many benefits of a ketogenic lifestyle.