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Keto flu is a common side effect of the ketogenic diet, as the body adjusts to a low-carb and high-fat diet. Understanding what it is and how to cope with it can make your keto journey smoother and more manageable.

What is Keto Flu?

Keto flu is a set of symptoms that occur when one begins a low-carb and high-fat diet, such as the ketogenic diet. It’s a temporary condition that may last for a few days to a few weeks, and it’s not an actual flu caused by a virus. Keto flu is the body’s way of adjusting to a new energy source, which comes from fat instead of carbohydrates.

Symptoms of Keto Flu

The symptoms of keto flu are similar to those of the traditional flu, such as headache, fatigue, nausea, vomiting, dizziness, difficulty sleeping, irritability, and brain fog. These symptoms may occur within the first three to five days of starting a keto diet, and they can range from mild to severe.

Causes of Keto Flu

Carbohydrates are the body’s primary source of energy, and when one starts a low-carb and high-fat diet, the body has to switch from carbs to fat as its primary fuel source. This switch can cause the body to go through a period of adjustment, which can lead to symptoms of keto flu. Additionally, the loss of electrolytes as a result of restricting carbohydrate intake can exacerbate the symptoms.

How to Deal with Keto Flu

Fortunately, there are ways to cope with keto flu and make the transition to a low-carb and high-fat diet smoother. Here are some tips to help you deal with keto flu:

1. Stay hydrated: Drinking plenty of water can help alleviate symptoms of keto flu, as it can help replenish lost electrolytes.

2. Increase your electrolyte intake: Consuming foods high in sodium, potassium, and magnesium can help replace lost electrolytes.

3. Gradually reduce carbohydrate intake: Going cold turkey on carbs can be a shock to the body. Gradually reducing carbohydrate intake over a few days can make the transition to a low-carb diet easier.

4. Increase your fat intake: Eating foods high in healthy fats can help provide the body with the energy it needs to function properly.

5. Get enough sleep: Adequate sleep can help reduce symptoms of keto flu and support overall health.

6. Be patient: The symptoms of keto flu may be uncomfortable, but they are temporary. Your body will eventually adjust to the new energy source, and the symptoms will subside.

In conclusion, keto flu is a temporary condition that may occur when starting a low-carb and high-fat diet, but it can be managed with proper hydration, electrolyte intake, gradual reduction of carbs, and increased fat intake. With patience and persistence, the rewards of a ketogenic diet can be well worth the temporary discomfort of keto flu.
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