When does Keto Flu hit?
I remember when I first started on my keto diet journey almost 2 years ago. I never heard anything about a keto flu until I was in the mist of going through it myself. Some things were not that bad, others were kinda strange…lol…
When Does Keto Flu Hit?
But when it’s all said and done, you may experience a couple or maybe even multiple keto flu symptoms when starting out. It can be within days or even a week or two (if you’re doing it correctly).
All in all, I want to touch on a few symptoms that I went through as well as those that I’ve worked with.
I also want to give you a few tips on what you can do before starting a ketogenic diet or if you’re already experiencing keto flu symptoms to minimize the effects.
What is Keto Flu?
The keto flu is when you’re going through withdrawals from not eating carbohydrates. When you first start a ketogenic diet, you’re body will be in sort of a shock stage.
Being that we are conditioned from birth to depend on glucose as a fuel source, our body is kinda confused on what’s happening. So when we become carb depleted, it’s natural to feel weary or have brain fog.
Because we’ve depleted our glycogen storage, our body is forced to use fat as its primary source of fuel but it has to learn how to do it. You’re not going to keto adapt overnight and if you have any serious metabolic derangement, It can take months before you keto adapt.
Never the less you’ll be surprised with the fat loss and the health benefits that you’re going to experience even before you “actually” keto adapt. So don’t rush it, take your time and be patient…
I’m mainly talking to you “Ladies”…lol… Because you are the ones sending me emails everyday trying to lose 10 pounds in three days…smh… So just relax!
Keto Flu Symptoms
Okay, now we’re getting to meat of the article (why you’re here) and I want to do by best to help you get started on a ketogenic diet as easy and comfortable as possible.
If you have already started your keto journey and experiencing some of the keto flu symptoms below. Then I have some great remedies that should make you feel a lot better even within minutes.
Lethargy or Feeling Exhausted
One of the most common keto flu symptoms could be lethargy or feeling exhausted. You might have a spurt of hypoglycemia which is chronic low blood sugar that may occur with cutting out of carbohydrates but only for a short amount of time.
Keep in mind that if your stress is high, that spurt of hypoglycemia might continue because as long as you’re producing cortisol you cannot keto adapt.
What should you do?
You can take a tbsp of MCT oil since it will break down pretty fast and start adding an immediate fuel source to the brain. Yes your brain is confused so we need to feed it our “new” fuel source as quickly as possible to make the transition faster.
There are a few other remedies at the bottom of the post where I go into the solutions a little more in depth. Make sure to watch your stress levels because if your cortisol is high, nothing I tell you will help. Seriously!
Headaches on a Keto Diet
You can go through headaches spells because you have low potassium, minerals, sodium and potentially magnesium. Also a lot of you don’t drink enough water while you’re eating processed meats, processed carbohydrates and sugars.
Then when you cut that out… BOOM!! Your kidneys start dumping water along with electrolytes which is why you have symptoms of a headache or pressure in the head because of low potassium. Also your body is dumping sodium as well.
What should you do?
You can take a potassium supplement or eat five cups of spinach or other cruciferous veggies. Other things like Himalayan salt and lemon water are a great source of electrolytes as well.
And if all else fails… Eat about 4 avocados! That’ll fix you right up…
If you’re not drinking enough water you can also suffer from dehydration. Most of you right now reading this is probably dehydrated and have no idea.
Carbohydrates likes to hold on to water… Carbo”Hydrate”… (Makes sense right?)
But since we’re depleting our glycogen stores, we’re losing a lot of water. So make sure you are drinking plenty of water.
We aslo want to consider the fact that you could develop dry eyes which is a mucin deficiency. So you have to consider your macro nutrients. Are you getting enough fats?
People become “fat phobic” on the ketogenic diet. They have moderate protein, not enough fats and very low carbs and develop dry eyes. Some people do go through this dry eye type of experience most people don’t.
What should you do?
This ones a no-brainer… Get enough FATS!
You can develop bad breath in the beginning stages of a ketogenic diet. You could do some oil pulling with coconut oil. Coconut oil is antibacterial and we’ll take all the nastiness in your saliva which is filled with disgusting bacteria especially if you don’t have enough mouth cleaning enzymes.
When you come from a high-carbohydrate diet and you’re dehydrated, your breath can get a little “stank” from releasing ketones. Yeah I said STANK! lol
You can get heart palpitations from not enough potassium and/or magnesium. If it gets really bad just eat about seven cups of spinach. That will give you a dose of four thousand seven hundred milligrams of potassium.
You also have to get enough sodium and I know there’s a lot of people afraid of sodium but it is really important. Trust me, I was a little confused in the beginning myself.
So don’t be afraid of salt! Get it in Ya!
The Keto Rash
Next we have skin rashes or know as the keto rash. If you start to feel a rash then you know things are dying from your liver and is coming to the surface of your skin. Most of the time it will go away within a week or so.
Now there are rare occasions where people I have worked with getting rashes from an autoimmune disorder. And there are also cases when your carb intake may be to low.
If you are doing everything correctly and you still have a rash after a few weeks than you might have to raise your carb intake a little to see if that helps.
Constipation is another common one that I notice when working with clients. People don’t eat enough greens because they try to go to “low carb”. But I can’t stress this enough… You don’t have to go down to five grams of carbs to get into ketosis, 15-20 will do just fine.
You can eat spinach, kale, broccoli, asparagus (literally eat eight cups) and still be under 15 grams a day. Some days I’ll eat one pound of broccoli with a half stick of butter as a side dish! I love it!
Keto Flu Solutions
1: Get Lots of Potassium Before Starting a Keto Diet
2: Take MCT Oil
3: Take Himalayan salt (Pink)
5: Lemon Water
6: Drink Lots of Water
7: Eat Your FATS!
8: Bone Broth Soup
9: Soak in Epsom Salt
If you’re thinking about starting a ketogenic diet and would like to minimize the keto flu symptoms. I would suggest before you start, at least eat a lot of foods that are high in potassium like your green veggies. You can also eat a ton of bananas since you have carbs in your system as well.
You can check out my post on how to get into ketosis in one day to help you get started.