Avoiding The Keto Flu – MUST READ!

The keto flu is what happens when your body is detoxing from its reliance on carbs and sugar. The common symptoms of the keto flu include –

  • Headaches
  • Fatigue
  • Nausea
  • Irritability
  • Cold Symptoms

These can occur within your first few days of transitioning from carb dependence to fat adapted, and they typically only last a few days. However, there are ways to avoid the keto flu!! I am here to help.

Below are a few steps you can take to ease the transition into ketosis and make it an enjoyable experience (like I had), instead of an annoying one like some people have complained of.

  1. Stay hydrated
    Seriously, drink a lot of water! Take your body weight, divide it in half, and drink that amount in oz of water daily!
    So if you weight 170 lbs, half of 170 is 85! You should be consuming 85 oz of water daily to stay hydrated. It sounds like a lot, but 85 oz is only 2.5 Smart Water bottles!
  2. Replenish your electrolytes
    Make sure you’re taking extra care into getting the right amount of electrolytes still! I take this¬†magnesium and calcium¬†supplement every night before bed! I also use this salt on everything I cook to make sure I’m getting enough potassium! In addition to the lite salt, I also take these salt tabs daily to make sure I’m getting the right amount of sodium in my diet. Once you cut out all that processed junk, it seems sometimes getting a sufficient amount of sodium can be tough… unless you are making sure to heavily salt your food, and taking 1 or 2 salt tabs daily!
    You can also drink Powerade Zero as well! It’s a great alternative to drinking regular replenishing drinks. Personally, I try to avoid artificial colors so I don’t consume these often, but don’t get me wrong…these were what got me through my first few days of keto!!
  3. Start slow
    You don’t have to rush into keto right away. Sometimes it’s hard going from binge eating junk food to healthy clean eating over night! I started keto one step at a time! Take the first few days to slowly cut back on processed foods / carbs / sugar / junk, and reintroduce whole foods back into your diet. After a few days of getting used to that, then start the keto journey and stay consistent with it!
  4. Don’t deprive yourself
    Keto isn’t about deprivation! It’s about loving your body and giving it what it was meant to have – so that it can love you back! Humans, especially us females, get some crazy cravings! If you fall off the wagon, don’t beat yourself up. Get up, dust yourself off, and continue nourishing your body with healthy foods. One keto meal won’t fix you. One bad one won’t break you. Just take it one meal at a time!
    Please note: Until you are fully fat/keto adapted, it is very important to stay consistent on the keto diet. Having a carby meal every once in awhile is o.k. once you’ve reached fat adaption…but until then, it is important to stay on track.