Overcoming The Keto Flu in 3 Steps

The “keto flu” is a term that describes a series of symptoms that some people experience when first starting the ketogenic diet. This is due to your body adjusting to the lower amounts of carbohydrates and increased fat and protein intake. Symptoms include:

  • Nausea
  • Vomiting
  • Tiredness or fatigue
  • Headache
  • Weakness
  • Irritability
  • And many more

As bad as these symptoms sound, there is hope in knowing that the effects of the keto flu typically subside within a few days to a few weeks as your body adjusts to the ketogenic diet. Essentially, your body is in “shock” as you have drastically cut your carb intake to under 50 net carbs per day.

Mitigating The Effects of The Keto Flu

Outside of your body adjusting to the keto flu, other things may exacerbate these symptoms. Below are three ways to reduce or potentially eliminate the keto flu as you make the transition into a full-blown ketogenic diet:

  1. Check Your Electrolytes

    Electrolytes are essential to your bodily functions. Electrolytes regulate important things like water retention, pH levels, and cell metabolism. Often when starting a keto diet, people focus too much on the net carb intake at the expense of cutting out important foods that were rich in electrolytes. On top of that, a reduced carbohydrate diet causes your body to expel water more frequently, meaning that you’re also flushing the existing electrolytes out of your system.

    The simplest way to make sure you retain the appropriate amount of electrolytes is to just be more cognizant of your electrolyte intake. More specifically, you need to be paying attention to your calcium, magnesium, and sodium levels. 

    One way to increase the intake of these minerals is through vitamin supplementation. However, the best way to get these electrolytes in your diet is to do it naturally through food consumption. Our keto meal delivery plans always include a great balance of nutrients and minerals through a balance of meat, fish, and vegetables to ensure you’re getting the proper nutrients during your ketogenic transition.
  2. Increase Your Water Intake

    As previously mentioned, the keto diet can cause rapid water weight loss in the initial stages as you cut your carbohydrate intake. This means that you’re not only expelling precious electrolytes – you’re also going to be more dehydrated in general.

    The rule of thumb is to take half of your body weight and drink that much water in ounces. For example, if you weigh 120 pounds, you should be drinking at least 60 ounces of water per day. That’s the equivalent of five 12 oz. bottles of water.

    The keto flu symptoms also share the same symptoms like dehydration, so drink enough water and make sure you’re not mixing up your keto flu symptoms with dehydration.
  3. Eat More Nutrient-Dense Foods

    Many new keto dieters just focus on carb intake. Sure, eating meat, cheese, dairy, peanut butter, and other high protein, high fat, and low carb foods will help you hit your macros, but don’t forget about the micronutrients.

    Vegetables are the best way to get all of your micronutrients to supplement the additional protein and fat intake in your diet. You’ll still need to eat a lot of vegetables, and although they’re not as enjoyable as a bowl of rice or your favorite candy bar, they’re much healthier for you in the long run.

    Switching to a prepared keto meal delivery plan like ours can help you take the headaches out of measuring your macro and micronutrients for a hassle-free way to transition into the keto diet.

We Take The Headaches Out Of Keto Diet Planning

Zone Health’s prepared keto meal delivery services help new and existing keto dieters get all the benefits of weight loss and better health without the headaches, time, and planning that goes into abiding by a low-carb diet.

Explore our ketogenic meal delivery plan today and get one step closer to a healthier lifestyle today!