Keto Flu
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I don't know what I'm feeling, but I feel sick!
That's what I said all day to my mom and boyfriend when the Keto flu hit me. One thing I tell people before they start doing the keto diet is to do your research beforehand to see if it is something you realistically can do. I've said it before -- it's not easy. I am not going to sugar coat anything (literally because you can't sugar coat anything on Keto haha).
About a week or so into Keto my body basically shut down and screamed, "WTF!" That's the best way I can describe it. I just felt sick. I felt nauseated, weak, achy (especially in my shoulders and neck) and I just wanted to get into bed and sleep all day.
“The keto flu is a collection of symptoms associated with the body adapting to a ketogenic diet. Nausea, constipation, headaches, fatigue and sugar cravings are common in some people who are adapting to a high-fat, low-carb diet.”
My mistake was not reading up on this before it hit me. I didn't know what it was or that I was going to experience it. It wasn't until I was in it that my boyfriend said, "it's the keto flu." Ummmm ... the keto what? About a week into your transition, your body kicks into ketosis, which is what you want. So, in a weird way, it's good if you experience this because it means you're doing something right. Your body is basically going through withdrawal especially if you had such a high sugar and carb intake prior to starting keto. If you don't have previous knowledge of this, it may seem like something is wrong or that the diet isn't working. That's not the case! When you enter this stage, just remember: it's very temporary. Mine only lasted a day or so. (Everybody is different though.)
There are a few things to be mindful of or do in order to get rid of or avoid the keto flu:
- Stay hydrated! Whether you're on keto or not, you need to stay hydrated or you will feel sick.
- Replenish electrolytes -- increase your salt intake, make sure you're eating foods with enough magnesium and potassium.
- Get plenty of sleep! Listen to your body and rest when you need it. You have to give yourself the space to get used to your new body and how it's working.
- Do light exercises. You may need to modify your workouts while your body adjusts to its new energy sources.
- Increases your calories and (healthy) fat intake. You can take MCT Oil Powder (I am sure you can find a capsule of these) to supplement your ketone levels for fuel.
- Just be mindful and take care of yourself. More than ever, you will have to listen to your body and it's genuine needs not just what you think it needs.
This all sounds discouraging, I know. But if you are doing everything right and giving yourself everything you need on this diet, you will be okay and get through it. Your body and mindset will adjust. I promise. Once I got past the first two weeks, everything became much easier. It's all just new and is a complete shock to your mental and physical state. At least you can go into this knowing what the keto flu is and won't be scared of it if/when it hits.
As always, if you have questions or want advice on any of this, drop me a line in my comments or shoot me an email. I'm happy to be your support system.
