An Ultimate Keto Guide: What Is Keto Flu And How Should You Treat It?

February 15, 2023

Read on to find out what Keto flu is all about and how you can remedy it.

Keto flu is a condition that can occur when you first transition to a ketogenic diet. It's caused by your body adjusting to using fat for fuel instead of carbs and can come with uncomfortable symptoms like fatigue, headache, nausea, constipation, dizziness, and more. While it usually passes within the first couple of weeks after starting a keto diet, knowing how to treat it can help reduce the intensity of symptoms and make your transition smoother. In this blog post, we'll take a look at what keto flu is, the causes behind it, and how you can tackle it so you can stay on track with your health goals. Let's get started!

Salmon meat keto diet
Photo by David B Townsend on Unsplash

An Ultimate Keto Guide: What Is Keto Flu And How Should You Treat It?

    The Most Common Question Is How Long Does It Last

    The duration of ketogenic illness symptoms may vary from person to person, but typically they last anywhere between a few days to a couple of weeks. During this time, it’s important to take extra care of your body by getting plenty of rest and drinking lots of fluids. The team behind says that the keto flu typically lasts for about a week and then starts to dissipate. 

    However, this will depend on how well you are able to manage your electrolyte balance and how healthy you were before starting the ketogenic diet. Staying hydrated with electrolytes is essential during this time in order to combat any dehydration symptoms that may arise due to the decrease in carbohydrate intake.

    Make Sure You Get Enough Rest And Sleep

    Getting enough rest and sleep is important for managing keto flu symptoms. Try to get at least 7-9 hours of quality sleep each night as this will help your body to adjust more quickly and reduce the severity of symptoms. Additionally, take regular breaks throughout the day and listen to your body when it tells you it needs some rest. This will help your body to recover faster and avoid fatigue, which can lead to more severe episodes if not managed quickly.

    Eat Healthy Fats

    Eating a diet full of healthy fats is important for battling ketogenic illness, as these provide the energy needed to transition from carbs to fat-burning. Nuts, seeds, nut butter, and avocados are great sources of healthy fats that can help reduce hunger while providing essential vitamins and nutrients your body needs during this time. 

    Furthermore, incorporating healthy oils such as olive and coconut oil into your diet is beneficial for managing keto flu. These fats can help to provide energy, reduce inflammation, and keep your digestive system running smoothly - all of which are key for making it through the transition period.

    Keep Up With Exercise

    Exercising regularly is important for managing keto flu symptoms. It can help to boost energy levels and reduce feelings of sluggishness and fatigue that often occur during this transition period. Low-intensity exercises such as walking, light jogging, or cycling are great ways to get your body moving while still allowing your body to adjust to its new fuel source. Additionally, regular workouts can help to lower stress levels and improve mood, making the keto transition much easier on both your mind and body.

    Stay Hydrated With The Right Drinks

    Staying hydrated is essential for reducing signs associated with it. Water helps to flush toxins from the body, keep your electrolytes balanced, and maintain good digestion. It’s important to also drink other drinks as well, such as electrolyte-rich beverages like coconut water, bone broth, or homemade sports drinks. Consume plenty of healthy fats with meals such as avocados and olive oil in order to help reduce the symptoms of keto flu.

    Eating enough protein is also important for reducing signs of ketogenic illness. Protein helps with muscle recovery and growth, and it also helps to keep you full longer. Aim for at least 0.7-1 g/kg body weight of protein each day, spread out over several meals throughout the day.

    Be Careful About Digestive Issues

    Many people who go on the keto diet report having digestive issues, such as constipation and diarrhea. While these are common side effects of a low-carb diet, they can be easily managed with proper hydration and fiber intake.

    Don't be afraid to take medicine for your digestive issues as needed. Magnesium supplements and laxatives can help relieve constipation, while probiotics and anti-diarrheal medications can help with diarrhea.

    In conclusion, keto flu is a natural part of transitioning to the ketogenic diet, and it’s important to know how to manage your symptoms in order for the transition period to go as smoothly as possible. Be sure you are well hydrated with electrolytes, get enough rest and sleep, eat healthy fats, keep up with exercise and watch out for any digestive issues. Following these tips will help to make the keto transition a breeze!

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