The Keto flu is the symptoms of withdrawing from carbs and a natural reaction to entering ketosis. Your body goes through changes when it switches from burning glucose to burning fat. These withdrawal symptoms include dizziness, drowsiness, muscle aches, nausea, diarrhea or constipation, brain fog, sugar cravings and irritability.
All of these symptoms are a completely natural reaction to the changes your body is facing. Keto flu symptoms usually occur within the first day or two of starting a ketogenic diet, and the severity and length of symptoms vary per person. Some people may have no symptoms at all, while others could experience several for up to a week or two. Either way, the symptoms shouldn’t last more than a couple weeks and should go away once your body is adapted to burning fat for fuel.
Can I Avoid the Keto Flu?
You can avoid the keto flu by doing a few things.
- Stay hydrated: Carbs usually help your body hold water so when you are not eating carbs, you lose water. Also, since you will be losing a lot of fat, the cells in your body will start replacing that fat with water, which is another reason why drinking a lot of water is extremely important.
- Replenish electrolytes: An electrolyte (magnesium, potassium & sodium) imbalance can cause flu like symptoms. You can avoid this simply by taking a daily multi vitamin and mineral supplement
- Eat more fats: MCT oil is the best fat to get more of in your daily diet. You can pour it over your steamed veggies, make a vinaigrette dressing, add it to your shakes or simply take a shot of it with every meal. Start off with a smaller amount of MCT oil as too much at once will give you gas and diarrhea
- Exercise more and meditate
- Get plenty of rest and sleep