If you've just started your ketogenic journey or are considering the lifestyle, then you have undoubtedly heard about the keto flu. Keto Flu is Real! It can begin in the first week of starting the diet and last for 3-7 days or even longer if you don’t correct it. Now, oftentimes prevention is the best medicine! We'll talk about how in a moment. First, let's take a look at the symptoms.
Keto Flu Symptoms:
Headache
Irritability
Poor concentration/Brain fog
Muscle cramps
Palpitations
Weakness
Sugar cravings
Nausea
Vomiting
Diarrhea
I know that looks like quite the deterrent to making the transition to a fat-fueled lifestyle. However, don't let this deter you from making a lifestyle change that has the potential to create amazing health benefits for you. To understand how the remedies work, it helps to understand the cause of the symptoms.
Now, the symptoms associated with keto flu stem from a few things. First, your body is detoxing from sugar and carbohydrates. This transition creates a shift in electrolytes and is a major culprit to some of the symptoms you feel.
The other culprit is that your body is adapting to having ketones in its system. These ketones are produced from the increased amount of fat you're now consuming which leads to the other gastrointestinal symptoms you may experience.
Now, that you understand the causes behind The Keto Flu, let's take a look at the remedies.
Remedies:
Replace Electrolytes:
This remedy helps alleviate or prevent the symptoms of electrolyte imbalance. Here are the key players:
Potassium
Magnesium
Sodium You’ll notice you’re urinating a lot more frequently on this diet. You’re not just losing water weight, you’re also losing those electrolytes. So, please... 💦Hydrate💦Hydrate💦Hydrate!
Using Trace Mineral drops in your water can help replace these electrolytes. I like making a "lemonade' by mixing Stevia and fresh-squeezed lemon along with my trace mineral drops.
Sea Salt:
Don’t be afraid to lightly salt your food with good sea salt. It will give you the sodium you need as well as added minerals that you don’t get in regular table salt. You will actually want to be doing this on a regular basis. Not just at the beginning. The Ketogenic Diet is an Ant-inflammatory diet. Therefore you will constantly be letting go of excess water as your inflammation goes down. This is a GREAT thing. However, it means that you will constantly be needing to replace your electrolytes. Remember what we discussed earlier...prevention is the best medicine!
Bone broth collagen:
Bone broth is a nutrient-dense liquid made from slowly simmering animal bones for many many hours. Collagen is released from the ligaments and joints of the bones. That collagen along with minerals and electrolytes are left behind in the broth. Those components are highly absorbable once consumed. By now you are well aware of the importance that minerals and electrolytes play in combating keto flu. However, the collagen is an added remedy in that it helps heal the gut lining. That's important in aiding in the digestion of the increased fats that you will be consuming. Now, you don't have to worry about the prep process if you don't want to. Ancient Nutrition and Kettle and Fire both make a great bone broth to help replace minerals & electrolytes and restore your gut lining.
Stay hydrated:
Getting enough water will help reduce your symptoms. As mentioned, you will be losing excess water on this diet. The process of getting into nutritional ketosis entails depleting your glucose and glycogen stores. Naturally, your body will hang on to approximately 3-4 grams of water per gram of glycogen. So it's easy to see why your body releases so much water when you are first starting keto. Therefore, it's important to keep hydrated to prevent dehydration. Now, don't worry, this will not cause you to put back on all the water weight. It will simply ensure that your cells are receiving adequate hydration and reduce some of your keto flu symptoms.
Eat Fat!:
Yes, in the beginning, it can be tough getting in the 70% of total calories from fat that most ketogenic plans prescribe. However, getting in enough healthy fats can help cut your sugar cravings and leave you feeling satiated for longer periods. Healthy fats include avocados, coconut oil, MCT oil, grass-fed butter, ghee, and the list truly goes on. So, go into your ketogenic diet with some level of comfort knowing that you have tools to help get you through the transition phase. Good luck to you on your Ketogenic Journey! Thank you for reading. I do hope you enjoyed the material. Please subscribe for e-mail notifications of new blog posts!
Disclaimer:
Always consult with your healthcare provider before making a significant dietary change. There are many benefits to the ketogenic diet. However, if you are currently under the care of a provider for chronic disease management safety and medication adjustments may need to be done as you progress into this dietary change.
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