The Lowdown on Keto Flu
If you’ve recently started a protein-rich reduced carbohydrate diet, or contemplating starting one, you may have heard of ‘keto flu’. This flu-like state, often accompanied by fatigue, brain fog, and even diarrhea, is a common and unfortunately sometimes unavoidable side effect of transitioning to a low-carb keto diet.
So what causes keto flu, and how can you prevent it?
The symptoms of keto flu generally arise as the body tries to adjust to a state of ketosis, in which it burns fat for energy instead of carbohydrates. This can cause temporary imbalances in electrolytes like sodium and potassium, leading to fluid loss, dehydration, and resulting symptoms. However, there are steps you can take to ease the transition and minimize your discomfort.
Foods to Steer Clear of
The first step in avoiding keto flu is to carefully monitor what you eat, especially during the early days of your diet. Some low carb diet foods to avoid include processed snacks, grains, sugary beverages, and starchy vegetables like potatoes and corn. Instead, focus on high-protein low carb diet foods like eggs, meats, nuts, and non-starchy vegetables like leafy greens and broccoli. This will help you stay on track while also providing necessary nutrition.
Low Carb Breakfast Foods
Another key aspect of avoiding keto flu is starting your day off right – with a low carb breakfast food that won’t spike your insulin levels. Some popular low carb breakfast foods include eggs, cheese, avocado, and keto-friendly smoothies. Consider making a low carb breakfast food list to keep you on track.
Keto Flu Remedies
If you do find yourself experiencing symptoms of keto flu, don’t despair – there are remedies you can try. One option is to try keto powder drinks, which can help restore electrolyte balance and reduce symptoms of keto flu diarrhea. Just be sure to choose the best keto powder for weight loss, with no added sugars or artificial sweeteners. Another option is to increase your intake of low carb vegetables, which are rich in potassium and other necessary minerals.
The Bottom Line
Transitioning to a low-carb keto diet can be challenging, but keto flu doesn’t have to be a dealbreaker. With careful monitoring of your diet, attention to electrolyte balance, and possible use of remedies, you can help ease your body into ketosis and enjoy the many benefits of a high-protein low carb diet.
What are the signs of keto flu?
The signs of keto flu can include fatigue, brain fog, nausea, diarrhea, and muscle cramps.
What causes ketosis acidosis?
Ketosis acidosis is a dangerous condition that can occur in extreme cases of ketosis. It results from a buildup of ketones in the bloodstream, leading to high levels of acidity. However, this is rare and typically only occurs in those with pre-existing medical conditions.
How can I prevent bad breath during ketosis?
Bad breath, or ‘keto breath’, can occur during ketosis due to the production of acetone. To reduce bad breath, try drinking more water and chewing sugar-free gum.
If you’re ready to start your low-carb keto journey, don’t let keto flu hold you back. Try the tips and remedies in this article, and remember – perseverance is key to success.
For even more information on making the most of a low-cab high protein diet, including more keto flu remedies, check out this helpful resource: