Keto Flu Remedies

By Ashley Jean April 30, 2023 30 mins read 112 Views

When you first switch to a keto diet, you may experience unpleasant symptoms. These symptoms are called keto flu and usually disappear once your body adjusts.

The symptoms are a result of the changes your metabolism undergoes as you go from burning carbs to burning fat. They are typically mild and disappear within a few weeks as your body adapts.

1. Drink plenty of water

Hydration is crucial when you're on a ketogenic diet. As you reduce your carbs, glycogen levels plummet, which causes the body to rapidly lose water stores.

As a result, you may feel sluggish and dizzy. This is due to a combination of factors: dehydration, electrolyte imbalance and low blood sugar.

Thankfully, these symptoms can often resolve on their own as you adjust to the changes in your diet. If they persist, though, you may want to see your doctor.

Drinking plenty of water can help prevent the keto flu, especially if you're experiencing vomiting or diarrhea. Ideally, you'll drink at least half your body weight in ounces of water per day.

2. Salt water

One of the most common – and often unpleasant – side effects of starting a keto diet is what's known as "keto flu". This is caused by your body transitioning from burning sugar for fuel to using fat.

During this process, you'll experience increased levels of insulin in your bloodstream and a drop in glucose levels. This can lead to fatigue, headaches, muscle pain, and other uncomfortable symptoms.

The good news is that the keto flu doesn't last long and can be resolved with some simple steps.

For example, adding salt to water may help ease some of your symptoms within 15 minutes! This is especially helpful if you're prone to feeling lightheaded or dizzy.

3. Green tea

Green tea is a natural source of antioxidants. One of the most well-known compounds is EGCG (epigallocatechin gallate). It has been shown to prevent inflammation, reduce allergies, and improve overall health.

It’s also a great source of caffeine, which can help boost energy levels and increase mental focus. This can be especially helpful during the onset of keto flu.

You can brew green tea with a kettle or pour hot water over high-quality green tea leaves. You may need to steep for longer than you would with a normal teabag.

4. Ginger tea

Ginger tea is a great remedy for the keto flu since it’s rich in antioxidants that combat oxidative stress and can help ward off chronic disease. It’s also good for your brain health, thanks to its anti-inflammatory properties.

It’s also good for your stomach and intestines, as it can reduce gas, nausea, bloating, dyspepsia and other digestive issues.

You can add a few slices of fresh ginger root to water and simmer them for 10-20 minutes until the tea is slightly sour. Then, stir in lemon juice and honey for extra flavor.

It’s also low in carbs, so you can enjoy it even if you’re on a keto diet! Just be sure to use a keto-friendly sweetener such as erythritol brown sugar or unsweetened almond milk.

5. Electrolytes

Keto flu symptoms are often the result of fluid and electrolyte imbalance. This is why it’s so important to make sure you’re hydrated enough and that you get all of your essential minerals and electrolytes from whole foods or a supplement like Hi-Lyte.

Electrolytes help your body maintain a fluid balance, transport nutrients into cells, and move waste out of cells. They’re also responsible for regulating the acid-base balance (the ratio of alkalis and acids in your body), which helps your body function properly.

The key to combating this is to keep yourself hydrated and replenish your electrolytes every day, especially during exercise. Aim for at least 2.7 liters of fluids a day for women and 3.7 liters for men, suggests Wirtz.

Frequently Asked Questions

Is keto right for you?

To find the right path for you, it is important to make a conscious decision to ask tough questions and research. The keto diet has been around since the beginning and is still popular today. It is believed that it offers many health benefits, not just weight loss.

Ask yourself: What are my health goals. What are my health goals? Do I want to lose weight or improve my mental clarity? While no one-size-fits-all method exists, keto can be a great place to start if done conscientiously.

Keto works to reduce the amount of carbohydrates we consume, and is best when there are 20 grams a day. This forces our bodies into a biochemical process known as nutritional Ketosis. Our bodies use fat as an energy source, instead of sugar and glucose. It might seem hard initially to adhere strictly to this limit of carbs, but it will get easier as you become more comfortable with it.

The ketogenic diet is good for internal and external health. However, it's important to maintain high nutritional quality.

Keto can be sustainably balanced with adequate nutrient intake. For maximum benefits, ensure that you only eat real whole foods. Don't underestimate the value of portions. When done properly, keto can be very beneficial to your individual needs. So take some time to find out more and get started before taking big steps backwards or forwards.

Can you eat rice with keto?

Hesitating? Many people are unsure whether or how to incorporate rice into a ketogenic diet. You can either answer yes or no, depending on what type of rice you choose. However, this could impact the balance of your carefully-curated diet.

Rice is a grain-based carbohydrate that packs rather large amounts of energy per serving. When you are watching your carb intake or trying to reduce calories, rice should be limited in quantity. Certain varieties of rice, like cauliflower and broccoli, have low carbohydrate levels, but still provide essential nutrients such as vitamin C, fibre and protein.

Cauliflower can be used to replace rice in ketosis. It has 3g of net carbs per 1-cup portion. Cauliflower is an excellent substitute for rice, but there are some things you need to be aware of before using it in your meals.

If done right, healthy grains such as cauliflower rice and low-carb alternatives such as cauliflower rice can be added to your diet to boost your essential vitamins & mineral intake. So if you're wondering if you should eat rice on keto? Pay attention to the type of rice and how many you choose. And, don't add any other fixings that could negate this wonderful grain's natural nutritional benefits.

Can I drink alcohol while following a ketogenic diet?

It is sensible to ask yourself what you can do and not do when you are following the keto diet. And consuming alcoholic drinks is undoubtedly something that needs careful consideration.

It depends. Many alcoholic drinks are not suitable for keto, and some may be more keto-friendly than others. You can determine whether alcohol consumption has an impact on your daily carb intake by looking at factors such as sugar levels, grain content, and the type of alcohol.

Make sure you choose carefully and realize that even though an alcohol beverage does not contain visible carbs, this doesn't mean that it is compatible with the keto lifestyle. In fact, it could still raise your blood sugar. Before making a decision, you should consider other factors, such as calories.

Moderation is key to maximizing the positive effects of alcohol while on a low carb diet. This will help you avoid potential drawbacks that could hinder your weight loss or fitness goals.

Better decisions come from informed ones. Be sure to read all the details before you make a low-carb decision.

Statistics

The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
Around 35% of total calorie intake is probably the upper limit. (healthline.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)

External Links

pubmed.ncbi.nlm.nih.gov

PubMed: Implementing a ketogenic, low-carbohydrate diet to control type 2 diabetes mellitus

PubMed: "Eggs don't increase cardiovascular disease risk and can be safely eaten"

hsph.harvard.edu

The Nutrition Source Chan School of Public Health

Harvard T.H. Chan School of Public Health

ruled.me

Keto Calculator

cambridge.org

Cambridge core

How To

Common Mistakes to Avoid When Following a Ketogenic Diet

Ensuring that you follow a ketogenic diet correctly is key to its success. It is common for people to make errors when they start their ketogenic journey. This can greatly impact their progress.

It is crucial to pay close attention to the food you eat, and how much. You can lose weight by eating too many fats and making poor carb choices. It's important that you monitor your carbohydrate intake, fat, as well as protein for each meal.

Hidden carbs can be a real problem if you happen to ingest them. Processed meats, parmesan cheese, and other seemingly innocent foods can all contain hidden carbs, so it's important to read labels carefully. Be aware that restaurant meals can often contain more carbs than recommended due to the addition of sauces or starches, such as potatoes or rice.

Insufficient water intake can make it difficult to follow a keto-friendly lifestyle. During ketosis, the body needs a lot of fluids, particularly during the induction phase and while adapting to fasting. Failure to follow this simple rule could cause negative side effects like headaches and fatigue.

Finally, don't expect miracles overnight! It takes time to adapt to the body burning fats instead glucose. Keep that in mind as you join the "keto family". Keep track of your progress to stay motivated, but appreciate that the process will take some time - so don't give up!