First of all, what is the Keto flu? The symptoms of the keto flu include headaches, fatigue, dizziness, nausea, vomiting, diarrhea, constipation, dehydration, and mental confusion. A person experiencing these symptoms may feel like their head is spinning, their stomach feels bloated, and their mouth tastes bitter. These symptoms are caused by low blood sugar and high blood ketones. Low blood sugar occurs when the body does not have enough glucose in the blood stream. High blood ketones occur when the liver is unable to convert fats into ketones due to lack of insulin.
Not everyone experiences the keto flu and symptoms can very greatly from person to person. There are several ways to prevent the keto flu or at least lesson the effects. The following is not a complete list, but it will get you started and lead you in the right direction.
1. Eat plenty of vegetables and fruits
When you’re transitioning to a low carb diet, it’s normal to feel tired and experience some symptoms of the ketogenic state. To help combat these symptoms, make sure you eat plenty of fresh produce. Vegetables and fruit provide fiber, vitamins, minerals, antioxidants, and phytonutrients that keep your body running smoothly. Try to incorporate at least five servings of non-starchy veggies and two servings of whole grains per day.
2. Drink plenty of water
Drinking enough water is essential to staying hydrated while following a ketogenic diet. When you first start out, aim for about 2 gallons (7 liters) of water each day. As your body adjusts to its new metabolic state, you may need to increase your intake. If you’re thirsty, drink a full glass of water before bedtime. You should never have to wake up to pee if you’re drinking enough water.
3. Get adequate sleep
Sleep deprivation is a major cause of the keto flu. Make sure you get at least seven hours of restful sleep each night. Try not to stay up late watching TV or surfing the web. Instead, wind down with a relaxing activity, like reading, listening to music, or meditating.
4. Exercise regularly
Exercise helps burn calories and keeps your body in good shape. Aim for 30 minutes of moderate exercise six days per week. Start slowly and work your way up to longer workouts over time.
5. Avoid processed foods
The refined carbs in processed foods tend to spike blood sugar levels, causing insulin spikes and crashes. Foods high in simple sugars, including white bread, pasta, crackers, cookies, candy, and sugary drinks, can lead to cravings and energy dips. Stick to complex carbs instead, like sweet potatoes, oatmeal, brown rice, quinoa, beans, lentils, and 100% whole grain breads. Make sure you get plenty of protein and fat each day. Protein keeps you full longer than carbs and fat provides the necessary vitamins and minerals your body needs.
6. Eliminate or Reduce alcohol consumption
Alcohol contains empty calories and disrupts the natural endocannabinoid system in your body. Limit yourself to no more than one alcoholic beverage per day.
7. Maintain a positive mindset
Remember that feeling hungry isn’t fun, but it doesn’t mean you’ve failed. Your body is simply adjusting to a different lifestyle. Stay focused on what you want to accomplish and don’t let negative thoughts distract you. Maintaining your mental health is as important as maintaing your physical heak