What is the Keto Flu?
When you start the keto diet, your body will essentially be in a state of withdrawal from carbohydrates, and many people react with a variety of symptoms, depending on the person and their rate of metabolism.
Some possible symptoms of the Keto-flu include: nausea, vomiting, constipation, diarrhea, headache, irritability, weakness, muscle cramps, dizziness, poor concentration, stomach pain, difficulty sleeping, and sugar cravings.
The good news is not everyone experiences these symptoms, and if they do, it’s usually a few of them - not the whole list! In any case, none of these symptoms are enjoyable, which is why we’ve prepared six tips for you to overcome these symptoms and get on to enjoying your life and everyday eating.
Here are six tips to beat the Keto-flu:
- Stay hydrated - When you cut carbohydrates out of your diet, your body loses a lot of water in the process. Hydration can cause muscle tension, headaches, nausea, and drowsiness. Make it easy on yourself to stay hydrated and keep a bottle or glass of water nearby throughout your day, or set a timer to remind you to drink more.
Add electrolytes - As your body loses water, it also loses important electrolytes such as sodium, potassium, calcium and magnesium. You can regain many of these electrolytes by incorporating more of certain foods into your diet, especially at the beginning. Eating plenty of leafy, dark green vegetables, like kale and spinach will provide you with potassium, calcium and magnesium. Other good foods include hard cheese, broccoli and salmon (calcium), avocados, mushrooms and dark chocolate - did someone say salted caramel turtle brownie from Num Gourmet? - (potassium), and nuts and seeds (magnesium).
An easy way to regain healthy levels of sodium is to add a bit of raw salt to your food or your water. Himalayan Pink salt works great, but with any variety you choose, just remember that the less refined it is, the better for you it will be. Balancing your electrolytes will help relieve muscle tension, dizziness, and nausea.
Eat Num Gourmet desserts - No, really! Sugar cravings are a real thing, and a hard obstacle for many to overcome when starting the Keto-diet. You can combat your cravings with our sugar-free, low-carb desserts, including cookies, brownies, and donuts. Staying full and eating more of the foods that are in line with the Keto-diet can also help to combat irritability, poor concentration, and the overall sense of weakness. Keep these treats on hand to keep your diet on track + keep you fuller for longer. Check out our Keto friendly menu here. (PS - we ship across the US)
- Light exercise - Moving your body can also help combat many symptoms of the Keto flu. A morning walk around your neighbourhood or light yoga and stretching are good examples of light exercise. Not only does being active physically help your body adjust, it also has a positive impact on your mental health too.
Prioritize sleep - Some people have trouble sleeping when first starting the Keto diet, so making sleep your priority can both help you power through the Keto Flu stage and help your overall health in the long-run. If you have trouble sleeping, try having a bath before bedtime, and toss some Epsom salt into the water. Epsom salts help release tension in muscles, allowing your body to relax easier. You can also try a short meditation session, journaling, or listening to music that calms you, before going to bed.
Pace Yourself - Starting anything is hard. Especially a new diet. Start gradually, monitor how you’re feeling, and follow these tips to help make your progress smoother. And most importantly, show yourself some grace.
You can do this!