When you start the ketogenic diet, your body is going through some amazing changes as it shifts to primarily running on fat for fuel. During this transition period, you may experience a cluster of symptoms collectively known as keto flu. The severity of symptoms can vary, but it is important to understand that they are transient and will pass over the course of a week or so.
Thankfully, there are interventions that can alleviate many of the commonly encountered symptoms. Let’s take a look at the most common keto flu symptoms and some things you can do to prevent or decrease their severity.
Signs of the Keto Flu
- Muscle Cramps
- Fatigue, Poor Sleep
- Irritability, Sugar Cravings
- Headache, “Brain Fog”
- Nausea, Diarrhea, Constipation
Keto Flu Remedies
- Increase Salt – This is the most important thing to do. When you first start a low carb diet your body eliminates more salt than usual. Replace it by eating more salt than usual.
- Increase Water Intake – Your kidneys excrete more water than usual during the first few weeks on a ketogenic program. Make sure to drink extra water throughout the day.
- Supplement Magnesium – While most people get enough magnesium through food, this has been known to help.
- Supplement with MCT – This is optional, but there are some people and research that have found MCT helps in the couple weeks of transitioning to a ketogenic program.
- Get Enough Sleep – your body is transitioning to a whole new energy system so make sure to give it time to rest and adapt.
- Go Slow on Strenuous Activity – allow your body time to adapt to a new energy system. Strenuous activity can cause/make muscle cramps worse.
- Sip on broth – broth is a tasty way to get both water and salt, which is highly effective for preventing and alleviating keto flu symptoms.
By following the above list, we hope you can avoid the keto flu completely. However, if you do experience symptoms, just be patient. They bad feelings will go away soon and you’ll eventually feel better than ever. Promise 🙂