How to Deal With The Keto Flue Symptoms

    If just starting out your keto diet, you are sure to experience the keto flue. The keto flue is a series of different symptoms that affect people to a different degree when they start their keto diet.

    A lot of people can easily transition to a ketogenic lifestyle without any side effects but others don’t have It as easy. Some of the symptoms of the ketogenic diet can include the following;

    * Nausea
    * Vomiting
    * Constipation
    * Diarrhea
    * Headache
    * Irritability
    * Weakness
    * Muscle cramps
    * Dizziness
    * Poor concentration
    * Stomach pain
    * Muscle soreness
    * Difficulty sleeping
    * Sugar cravings

    These are most of the symptoms reported by people who are new or have recently started the ketogenic diet. These symptoms usually don’t last longer than a week. Though some people can experience longer periods of the keto flue symptoms.

    The keto flue can take a toll on you and you might even want to throw in the towel as a result. However, it doesn’t have to be so hard. We’ve compiled a list of things for you to learn how to deal with the keto flue symptoms;

    Drink lots of water

    This is an essential part of staying in good health when enjoying a healthy ketogenic lifestyle or any kind of diet for that matter. As plenty of water will reduce the keto flue symptoms and ensure you don’t get dehydrated. As the keto diet can cause you to lose water rapidly. The reason for this is glycogen; The carbohydrate stored in your body binds with water, and as you reduce your carbohydrate intake, your glycogen levels lower and the water is flushed out of your body.

    Limit all types of rigorous exercise

    Your first week or so into your keto diet can be challenging. And Due to fatigue, muscle cramp and stomach discomfort is best to avoid doing any hardcore, running, biking, hiking or weight lifting. In addition to placing a lot of pressure on your body, strenuous exercise can dehydrate you further, which can cause further fatigue and discomfort.

    Try more subtle exercises like walking, stretching, yoga or tai-chi for the first few weeks, until your body has become accustomed to the new keto lifestyle.

    Ensure you are consuming enough food (Fat)

    While you’re on keto, you’ll be getting most of your calories or energy, from fat. Hence you want to ensure you’re consuming enough food that has healthy fats to keep you going through your day and helping you cope with the keto flue in the first few weeks.

    Some healthy and keto friendly food with good fats to include in your diet are; avocados, coconut oil and olive oil. Make sure to stay within 15-30 grams of carbs (or 5-10% of total calories) to reach/stay on ketosis.

    Get your 8 hour sleep

    Starting keto can irritate you or cause fatigue. Hence it’s important for you to get enough sleep. Furthermore the lack of sleep can raise your levels of cortisol. The stress hormone that negatively affects your mood.

    That’s why we recommend to get at-least 7-8 hours of sleep daily. This will not only improve your mood but it will also help relive you of fatigue.

    If sleeping is an issue for you, since you started keto, try to decrease your caffeine intake. Or go to bed early.


    Are you having issues to get started on keto? Did this article help you get through the keto flue? We want to hear from you. Please Comment below.

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