Getting started with the keto diet can result in a brief set of symptoms, including headaches, fatigue, and nausea. This occurrence has been termed as the "keto flu" by experts. Others prefer calling it "keto induction," which means it occurs when starting the diet. These symptoms can vary from person to person but take place as soon as the body enters ketosis, causing the use of fat as energy.
The sudden change in diet can be dramatic for the body, which is why it reacts in such a manner that causes keto induction. People will often notice additional symptoms depending on their situation, such as getting an upset stomach, fatigue, insomnia, or aching. It's important to note what the changes are going on in the body, which can impact how the body responds. Adding more vitamins and minerals to your diet is vital.
1You Need To Exercise
Spend time to exercise during this transition phase. By working out, it's easier for the body to adjust to the new diet and adapt as the carb intake goes down. Of course, the workout session may not be as impactful, but it is still going to hold value for the body's ability to adjust.
Being in this transition phase is all about understanding how to exercise and getting into a routine. Exercising at least 2-3 times per week and eating the right way sets up the body to induce metabolic flexibility. Additional light exercises, such as walking, yoga, and swimming, will ensure the keto flu symptoms disappear quickly.
2Be Ready To Increase Fats
When you are following the keto diet, the body will need to get its energy from other sources such as protein and fat because the carbs will remain low. As a result, it is crucial to get enough calories throughout the day and make sure healthy keto-friendly fats, such as MCT oil, cream, butter/ghee, and eggs, replace the carbs. As the fat consumption starts to rise, your carb intake is going to go down without hurting the body or cutting into its energy supply.
The use of something as organic and potent as MCT oil can be a great way to get past the keto flu because it increases your ketone levels quickly. It is essential; otherwise, the keto flu is going to continue for more than seven days, and the symptoms are going to worsen. In some cases, you may still be eating the wrong way, which prolongs the keto flu as the body remains in a state of confusion. At times, people believe they're getting into a state of ketosis and carb reduction when that is untrue.
3You Will Need To Take Exogenous Ketones
Getting the keto flu has a lot to do with how your body responds and how energy uses ketones. The best way to make sure you diminish keto flu as soon as possible is to start including ketone salts/exogenous ketones into your routine. These are great for the body because they occur naturally and will improve your health.
When you start supplementing your diet with ketones, it becomes easier to manage the advantages that come along with ketosis. The exogenous ketones will help with the transitional phase. They will also provide a quick burst of energy that's ideal in this part of the diet.
4Water Will Be Your Best Friend
It's always important to make sure you are drinking enough water during the initial phase. Replenish water quickly as the body tends to lose quite a bit of water as soon as you start the keto diet. Otherwise, the transition is not going to be as smooth or as healthy as you want it to be. Getting enough water throughout the day is going to reduce the underlying symptoms, including headaches, nausea, and fatigue.
The best way to make sure you are hydrated is to keep a water bottle handy at all times of the day. It will be easier to drink water whenever you feel thirsty rather than having to go out of your way for a glass of water. Always spread how much water you drink throughout the day and make sure it is within reach at all times.
5Manage Your Electrolytes
If you want to maximize your body's health, it is best to think about electrolytes as well; when your electrolytes start to deplete, it becomes difficult to stay energetic, and that's what leads to those unwanted symptoms. You should always drink enough water to make sure you're healthy and then focus on replenishing those electrolytes. How a person loses electrolytes will vary depending on their genetics; however, you would want to replace them using potassium-heavy foods such as bananas. Potassium is one of those minerals that can be a game-changer in your diet. Remember that electrolytes are essential for the cardiovascular system, and once they deplete, you will notice symptoms, including a loss of bladder control, irregular heartbeats, muscle cramping, and fatigue.
These rules can guide you down the right path with underlying imbalances. When you increase your sodium, it will help manage any water loss that takes place due to the keto diet. You can include sodium in your diet in several different ways, like using Himalayan pink salt. You should also add magnesium to your diet; low magnesium can cause health-related issues involving depression and insulin trouble. If you want to get more magnesium in your diet, then it is time to eat foods such as halibut, cooked spinach, pumpkin seeds, avocados, dark chocolate, and salmon, to name a few.
6You May Use An Electrolyte Supplement
A suitable electrolyte supplement can help. It will quickly increase your electrolyte levels. To learn more, read a vitamin and mineral supplement guide.
Calcium-rich foods are critical with the keto flu, including chia seeds, salmon, broccoli, and leafy greens. These are high in calcium and will do wonders for your bone health, too. You will also notice an improvement in your heart and muscle contractions.
When the keto flu sets in, it's not always required to speak to a physician. These symptoms don't last for a long time and aren't as severe as you may think. Of course, it's still important to keep an eye on your symptoms and use the right treatments. If you feel there are long-term issues, then visit a doctor.
For those worried about complications, it's best to gradually follow the diet and make subtle changes for a few weeks. You can speak to a dietician to learn more. Make sure the transition isn't dramatic, especially if you are getting enough fluids and electrolytes throughout the day.