Keto flu is common, flu-like symptoms experience when you start keto. With the right tips and strategies, you will be able to avoid keto flu.
What Is Keto Flu & Why Do You Get It?
Keto flu is common, flu-like symptoms that we may experience when our metabolism switches from using glucose as energy to producing ketones. Keto-flu happens in the first week of starting keto.
There are two reasons why we experience keto flu. The first is the change in electrolyte balance. The second reason can be due to carbohydrate withdrawal. Some people who have been eating a very sugary and carbohydrate-rich diet may experience carbohydrate withdrawal.
Keto-flu: An Electrolyte Imbalance
People experience keto-flu symptoms due to an electrolyte imbalance. As a keto beginner, you start off your first week reducing your carb intake to below 20 grams per day. The body then starts producing ketones for energy instead of using glucose. As you reduce your carbohydrate intake, insulin also starts to lower. As insulin lowers, your kidneys begin to excrete water. Meaning you’ll visit the bathroom frequently the first couple of days as you start out on keto. With frequent urination comes a loss of electrolytes. People will refer to it as keto having a diuretic effect.
Common Keto Flu Symptoms
Keto-flu symptoms are just what it sounds like; it’s flu-like symptoms. Some symptoms you may experience are:
- Dizziness – although very rare
- Headaches / Brain Fog – very common
- Fatigue / Weakness – very common
- Nausea – rare
- Heart racing/palpitations – rare
- Increased urination – very common
- Joint aches – common
- Leg cramps – common
- Muscle cramps – common
- Sore throat – common
How to avoid (survive) these symptoms
Unfortunately, these symptoms are often too severe for some people, and this is where they give up on the diet.
However, it is important to know that these symptoms are temporary and taking in enough fluids and supplementing with adequate electrolytes such as potassium, magnesium, and sodium can help you avoid keto-flu.
5 Tips to avoid keto-flu symptoms:
- Drink lots of water. I cannot emphasise this enough.
- Eat foods rich in potassium and magnesium, such as green leafy veg and avocados.
- Add EXTRA Pink Himalayan salt over your food.
- If you feel ill, try adding a little pink Himalayan salt to a glass of water and drinking it or sipping on it throughout the day.
- Use exogenous ketones. Exogenous Ketones can help your body adjust and transition into ketosis quicker.
Shop for ketones below and take a look at the Keto Electrolyte Drink recipe.