Keto Flu – What is it? How can I prevent it?
Quite a few of my friends have decided to get off the keto lifestyle because they were not prepared for keto flu. A great reason for that could be not really understanding what it is and how to prevent it. Hence this post.
So, what is the Keto Flu? Keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. These symptoms can include fatigue, headache, dizziness, nausea, irritability, and difficulty sleeping.
The exact cause of keto flu is not fully understood, but it is thought to be related to the body’s transition from using carbohydrates as its primary fuel source to using fat for fuel.
When you start a ketogenic diet, your body goes through a period of adjustment, during which it begins to produce and use ketones for energy instead of glucose.
This can lead to a temporary imbalance in electrolytes, particularly sodium, potassium, and magnesium, as well as changes in fluid balance.
Keto flu can also be caused by other factors, such as dehydration, low calorie intake, or inadequate consumption of certain nutrients. In some cases, keto flu may simply be a result of the body adapting to a new diet and lifestyle, and may resolve on its own within a few days or weeks.
To prevent or alleviate keto flu, it’s important to stay hydrated, consume adequate electrolytes, particularly sodium, potassium, and magnesium, and eat enough calories to support your body’s needs. You may also want to consider gradually transitioning to a ketogenic diet instead of starting it abruptly, and working with a healthcare professional or registered dietitian to ensure that your diet is balanced and meets your individual needs.
Electrolytes
Electrolytes are minerals in your body that carry an electric charge. They play a crucial role in many bodily functions, including regulating fluid balance, muscle and nerve function, and maintaining the body’s pH balance.
The major electrolytes in the body are sodium, potassium, calcium, magnesium, chloride, bicarbonate, and phosphate. These electrolytes are found in many foods, including fruits, vegetables, dairy products, and meats.
In a ketogenic diet, electrolytes are particularly important because the body tends to excrete more electrolytes, especially sodium and potassium, as it adjusts to burning fat for fuel instead of carbohydrates. This can lead to imbalances and symptoms such as headaches, fatigue, muscle cramps, and dizziness.
To prevent these symptoms and maintain proper electrolyte balance on a keto diet, it’s important to consume adequate amounts of electrolytes through food or supplements. Good sources of electrolytes include leafy green vegetables, nuts and seeds, avocados, fish, and bone broth. Adding salt to meals and drinking electrolyte-rich beverages such as coconut water or sports drinks can also help maintain electrolyte balance.
So, to wrap up, electrolytes play a critical role in many bodily functions, and are particularly important in a ketogenic diet to prevent electrolyte imbalances and associated symptoms.
While there are several good brands selling keto friendly electrolyte drink mixes, I like to make mine at home. Here are a three recipes for homemade electrolyte drinks:
Ginger and Honey Drink:
- 2 cups water
- 1/4 tsp grated ginger
- 2 tablespoons honey
- 1/4 tsp sea salt
- Juice of 1/2 a lemon
Heat the water and grated ginger in a saucepan until boiling. Remove from heat and let steep for 5 minutes. Strain out the ginger and stir in honey, sea salt, and lemon juice. Chill in the refrigerator and drink throughout the day.
Watermelon Electrolyte Drink:
- 2 cups fresh watermelon chunks
- 1/2 cup coconut water
- 1/2 teaspoon sea salt
Blend all ingredients together in a blender until smooth. Serve chilled and enjoy.
Lemon-Lime Electrolyte Drink:
- 1/4 cup freshly squeezed lemon juice
- 1/4 cup freshly squeezed lime juice
- 2 cups water
- 2 tablespoons honey
- 1/4 teaspoon sea salt
Mix all ingredients together in a pitcher or bottle and shake well. Drink throughout the day to replenish electrolytes.
So now, you have no excuse to drop out of living and eating keto way of life. Drop me a line and jump into one keto challenge with me or the other. Won’t cost you a thing.
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