What is Keto Flu and How to get completely rid of it?

Published by Sagar Paudel on

Although keto diet is undoubtedly the best for losing weight, it comes with significant side effects.

As you have to change your diet, which generally contains high carbs, to keto diet that has very low carbs, your body needs time to adapt to the new diet.

As a result, at the beginning of keto diet, you will experience side effects like feeling tired, exhausted, nausea, diarrhea, indigestion, etc.

This effect of keto diet is known as Keto Flu.

Symptoms of Keto Flu

You may see some or most of the following symptoms if you are effected by keto flu:

  • Feeling Tired and Exhausted
  • Nausea and vomiting
  • Constipation
  • Diarrhea
  • Headache
  • Stomach Pain
  • Insomnia/Difficulty in sleeping
  • Dizziness

What Causes Keto Flu?

When your diet contains high amount of carbs, your body converts carbs to glucose and uses it as a fuel for your body.

But when you start keto diet, your diet doesn’t contain enough carb to fulfill the energy required by your body.

In this situation, your body has the only option to get energy by burning the fat into ketones that can be used as fuel by your body. This process is called ketosis.

At the beginning of the transition from normal diet to Keto diet, your body is not adapted to produce enough ketones and use them as an energy source.

As a result, your body will be energy less and subsequently, the symptoms of Keto Flu appear as lack of energy leads to poor digestion, poor mental health, etc.

How to get rid of Keto Flu?

Symptoms of Keto Flu can be different from one person to another. Some people may only suffer from digestion-related issues while some others may feel headaches and dizziness.

So, I will break down the remedies into three categories:

  1. Remedies to Digestion related issues
  2. Remedies to Headache and dizziness issues
  3. General Measures (Applicable for all kinds of symptoms)

1. Remedies to Digestion Related issues

Digestion related issues are widely spread and observed by most people. If you are one of them I recommend to read my post How to easily get rid of Digestion Related problems in Keto Diet?

2. Remedies to Headache and dizziness issues

The simple solution to headache and dizziness related issues

1. Drink more water and Increase your salt Intake

One of the reasons for Keto Flu is the lack of enough water and salt in your body.

You have to drink 2-3 liters of water each day to remain hydrated.

Whenever you feel headache, dizziness and other systems of Keto Flu, drink a glass of water with half a teaspoon of salt stirred in it. You can do this 2-3 times a day but no more than that.

You can also take salt with your food instead of water if that suits you.

3. General Measures

You can follow these measures to get rid of most of the symptoms of keto flu:

1. Taking Supplements

Most people think supplements as kind of drugs and hesitate to take them. But in the case of keto supplement, things are totally different.

As your body is in the energy-deficient stage at keto diet, the supplement will do nothing but supply fats or ketones that will be used as an energy source by your body. This is 100% safe and has no side effects.

The most recommended supplements to get rid of Keto Flu are

2. Slower transition to Keto diet

One of the best ways to get rid of keto flu is to make your body slowly adapted to keto diet.

Instead of switching to keto diet quickly, it’s better to slowly reduce your carb intake and slowly increasing fats and protein.

Taking around 3 weeks to switch from the normal diet to keto diet works well for most people.

3. Avoid heavy physical exercise

If you have just started Keto diet, you should only do light physical exercise.

As your body isn’t adapted to Keto diet and isn’t producing enough energy, doing heavy exercise at this stage causes keto flu and also you may suffer injuries.

4. Don’t worry about calories.

At the beginning of Keto diet, most people will feel more hungry than before(although in few it may be exact opposite).

In this situation, most people don’t eat even if they are hungry thinking it will increase calories.

However, as long as you keep your carb intake as low as advised, you can eat whenever you feel hungry.

After your body gets adapted to Keto diet, this effect will go away and you will naturally start eating less.

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