If you are about to begin the Keto diet, you may have heard about the Keto Flu. This is one way your body reacts to the drastic changes in the foods you are used to eating. As your body begins to go into ketosis, you may have reactions that, for some, feel like the flu. These tips are to help you learn How to Deal with the Keto Flu!
How to Deal with the Keto Flu
To begin, don't forget to check out our tips for How to start the Keto diet and our easy Beginner Keto Diet Shopping List. Both of these posts will help lead you in the right direction right away! Your health journey will take off and you'll start feeling great and losing weight in no time!
If you aren't sure if you have the Keto Flu, the following are common symptoms:
- Nausea, vomiting
- Exhaustion, sleepiness, fatigue
- Foggy brain or struggles to concentrate
Test regularly for ketosis
Using the keto urinalysis test strips on a regular basis in the first few days and weeks of your keto journey will help you to understand your body and reactions. As you begin to see changes in your diet happening, your body will react by going into ketosis. Using the test strips will help you to determine if what you are eating and your portion of carbohydrates each day is right for your body and working. Yes, you can feel ill for many reasons, so doing the tests a lot at first helps make sure you know you are on the right track.
I like to use the Smackfat Ketone Test Strips. They are affordable and work great.
Stay well hydrated
Staying hydrated will help you during the keto flu process. It usually doesn't last long, but you don't want to compound the issue by getting dehydrated. As your body adjusts to changes, it needs extra fluids to help.
Keep sugar free electrolytes on hand
Electrolytes are much needed during the Keto flu. Most people reach for Gatorade or Powerade when looking for electrolytes, but these are sugar laden and not Keto Friendly. Instead, look for sugar-free versions like the G2 or Powerade Zero options. While you want to be careful about sugar substitutes as well (they can stall your loss), you need to make sure your body is provided with electrolytes. So, a few here and there won't hurt.
Another option that is more preferred by many is to use bone broth as a way to stay hydrated. This is an excellent source of nutrients and is a much healthier option that is recommended by most experts.
Eat more fat and watch protein intake
This may seem like an oxymoron since protein is the core of the Keto diet, however, too much can create issues in the early days. Focus on healthy fats like avocado, coconut, olives, and cheeses to help fuel your body. Don't overdo the protein, but stay on the low end of recommended macros for your body.