The Sooner You Know about “Keto-Flu” The Better

What is Keto-Flu?

The keto flu is often referred to as a side effect when you start your ketogenic diet and you begin entering ketosis. That is the bad news… the good news is that it lasts for a very short time and not every person experiences these rather irritating symptoms.

In a nutshell – keto flu is caused by the body’s response to carbohydrate restriction.

What are the symptoms of Keto Flu?

  • Bad breath
  • Frequent urination
  • Dizziness
  • Fatigue
  • Blood sugar dips
  • Constipation
  • Carb cravings
  • Muscle pain
  • Headaches
  • Diarrhoea and gas
  • Dizziness
  • Brain fog
  • Irritability
  • Poor focus and concentration
  • Nausea
  • Cramping
  • Insomnia

Be assured you will certainly not experience all of these symptoms. Each person is different thus the severity and length will differ from one person to the other.

How to reduce Keto flu symptoms and enter ketosis quicker?

Water

The moment you start restricting your carbohydrates you restrict the release of insulin.

Essentially insulin transports sugar to the fat cells however insulin also prompts the kidneys to hold onto sodium and water. Thus the moment your insulin levels drop your kidneys will release sodium and water.

That is why it’s so important that you drink water and remain hydrated at all times.

You should drink at least half of our body weight in ounces of water each day.

For example: If you weigh 150 pounds then you should have half of that in ounces which should be 75 ounces, of water per day.

Salt

When following a ketogenic diet you will need 5 to 7 grams of unrefined salt every day. As mentioned before your kidneys release sodium so upping your salt intake is very important.

Magnesium

A magnesium supplement will be excellent.

Men: ~400 mg per day
Women: ~310 mg per day

Some Keto friendly foods that are high in magnesium are:

  • Green leafy vegetables
  • Pumkin, sesame seeds
  • Almonds
  • Pine nuts
  • Pecans
  • Walnuts
  • Avocados
  • Mackerel Fish
  • Tuna

Potassium

“Potassium Gluconate” is a fantastic potassium supplement and is readily available.

3,500 mg per day – 16 years and older

We all know that bananas are very high in potassium HOWEVER the carbohydrates are very high (27 grams) and are to be avoided on a ketogenic diet. A far better option would be avocado which contains twice the amount of potassium (975 mg) in a banana (487 mg).

Simply follow these 4 steps and you will beat the Keto Flu.

P.S. Have a look at the My Über Ketogenic Diet, our fool proof 21-day keto meal plan. It has all the tools, information, and recipes needed for you to succeed.

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