Along with the many pros of keto comes a con: keto flu.
And it’s just how it sounds, keto-caused side effects that resemble the flu. The symptoms include headaches, fatigue, nausea, muscle aches, irritability, and more, but thankfully only last for the first few days on the diet.
Reducing carb intake can often make the body go into a “withdrawal” phase, as the body adjusts its blood sugar. (1) Glycogen, stored carbs in the body, bond with water, which means the fewer carbs consumed the more water levels drop. (2) Since keto is a low-carb diet, dehydration happens during the adjustment period, which leads to an array of keto flu-like symptoms. (3)
So how do you relieve the symptoms?
Here are 5 easy remedies to ease the side effects of the Keto Zone Diet.
As mentioned above, one of the main causes of the keto flu is dehydration, and it can play a role in some of the other symptoms like headaches, fatigue, and muscle aches. (4)
This means staying hydrated can alleviate some of your symptoms and replenish lost water, making for a smooth keto transition.
Make sure to keep up with your daily dose of water and avoid too many cups of coffee, as the caffeine is a natural diuretic and can contribute to dehydration. (5, 6)
Everyone has a bad night’s sleep now and then, but studies show prolonged lack of sleep can raise cortisol levels, which leads to bad moods, more stress, and worse keto-flu symptoms. (7, 8)
Aim to be well-rested in your first week of keto to alleviate that fatigue and irritability.
To improve your sleep, take one serving of Keto Zone MCT Oil Powder before bed, turn off all of your devices at least 1 hour before sleep, and get out in the morning sun to regulate your circadian rhythm. For more sleep advice, check out 7 Simple Steps to Improve Your Sleep.
Even though you may not feel like exercising, don’t rule out getting off the couch completely.
Studies show that exercise improves mood and fatigue, which directly correlates with some keto flu symptoms. (9)
As your body readjusts to its new energy source, it’s probably best to stick to light exercises like walking and mild stretching instead of high-impact activities. Even just moving around the house with a couple of chores can do the trick.
Magnesium is not only important to our everyday diet, but it can also be a source of relief for keto symptoms like headaches, fatigue, and muscle cramps. (10, 11)
Keto Zone foods like raw cacao, hemp heart seeds, spinach, almonds, cashews, peanuts, avocado, and plain yogurt are all great sources of magnesium to enjoy during your first few days of keto.
They’re delicious, keto-friendly, and can help alleviate the first few days of side effects.
Studies show that high-fat foods, like almonds, increase satiety, which means the more fat you eat the fuller you’ll feel. (12)
This is a very important aspect of the keto diet, as it helps decrease your cravings for sweets and high-carb food choices. (13) To aid the low-carb transition, make sure you’re eating enough fat to replace your previous amount of carb intake. Otherwise, your side effects might come on a little stronger.
You might also consider making a slower transition to ease the symptoms. Instead of cutting out the full amount of carbs at first, only cut out 50%, wait a few days, then cut down again until you reach your goal.
The keto flu doesn’t last forever, and there are plenty of easy ways to combats its side effects. Drink water, get your sleep, exercise lightly, and add enough magnesium and fat into your diet for an easier transition.
At the end of the day, some people have a hard time with the symptoms, whereas others don’t have any at all.
If you’re looking to start your keto diet journey, shop Keto Zone here.