5 Tips to Curing the Keto Flu
What is the Ketogenic Diet?
The newest health craze sweeping the world: the Ketogenic Diet.
We have all heard of low-carb diets. Ditch the breadsticks and opt for fat-laden bacon, and somehow lose 10 pounds. That's how it works, right? Not quite. There's a bit more finesse to the Keto diet, but it's not incredibly complicated as diets go. It's all about cutting down your carbs, which are your body's normal choice of fuel, and switching over to a state where your body uses fat for fuel instead. The reason this is a good thing is a no-brainer. Fat is what we want rid of, so for our bodies to burn it automatically would be great!
Being in a state of "ketosis" is the term for when our bodies are doing precisely that; rather than looking for carbohydrates to fuel our minds and muscles, being in ketosis means that our bodies are instead using the fat we have consumed and the fat we have stored to keep us going. Being in ketosis is one of the main goals of the Keto diet, but that can only happen after you make it through the dreaded Keto Flu.
What is the Keto Flu?
Even if it isn't a virus or bug, the Keto Flu can leave you feeling under-the-weather.
The Keto "Flu" is not an actual sickness or virus. There's no bug that goes around chomping on innocent low-carb-eating victims. It is actually a collection of flu-like symptoms that happen when our body is withdrawing from carbohydrates. Carbs are the most common source of nutrition for most people and their bodies. Many people have eaten carb-rich diets for their entire lives. When that suddenly changes, our bodies respond with confusion.
This can manifest in any or all of the following symptoms: dizziness, drowsiness, muscle aches, nausea, and irritability. Sound familiar? Hence the name, Keto "flu".
It is a completely natural, normal reaction for the body to have, but that doesn't make it any more fun to endure. But what if we don't have to? What if there is a way to start up on the Keto diet and dodge the flu altogether? Or at the very least, mitigate the symptoms so that it's more tolerable and less of a pain and deterrent from our new lifestyles? Well, you're in luck.
Tip #1: Start Slow
The unhealthy carbs are the first ones we should all kick to the curb.
Eating spaghetti on pizza topped with donuts is probably not a great idea, least of all for the sheer amount of carbs. While changing that style of eating is undoubtedly beneficial, going from one extreme to the other will wreak havoc on your body. Going straight from hundreds of carbs a day down to none will essentially cause your body to panic, and those keto flu symptoms will flair harder than ever. So start slowly.
Cut your carbs by a quarter for a week. Then by half. Then cut that half in half. In a few weeks, you'll be down to a "low-carb" diet, but with a more natural progression that doesn't leave your body shocked and reeling. You may not lose as many pounds during those initial weeks as you want, but it is worth the wait and the weight to keep yourself healthy and stop the flu from discouraging you from the keto diet altogether.
Tip #2: Hydrate, hydrate, hydrate!
Staying hydrated is one of the most important parts to staying healthy.
The standard "8x8 Rule" for hydration has been the key touted by authorities for what seems like forever. Eight glasses of eight ounces per day, or 64 ounces. That's about half a gallon. This estimate is a good fallback if you have absolutely no idea where to start. It's a fair amount of water, and any water is far better than no water. However, it might be a little less, or more, than what your body actually needs.
There is no simple calculation to find out how much water you need in a day. It varies from person to person. But by paying attention to what your body tells you can be all the info you need to know. Doctors advise that urine color is an excellent hydration indicator. Nearly colorless or light yellow is ideal, and if your urine doesn't fall into this category, simply add a little more water to your day until it does. If, for some reason, this never happens for you, talk to your doctor about the potential for chronic dehydration.
Tip #3: Eat MORE
Veggies are crammed full of healthy carbs, and a big key to any Keto diet.
The usual diet instinct is to reduce, eliminate, and restrict. While the Keto diet does ask participants to limit unhealthy carbs and sugars, it is wise to understand that there is a principle difference between Keto and other diets. Namely, less isn't always best. Restricting carbs and calories too much at once can stop your body altogether.
Calories being too low can lead to keto flu symptoms regardless of ketosis status. Not only will you not lose weight any faster, but rather you may stop losing completely. Instead, it's recommended to increase your intake of healthy fats when going Keto. Excellent and easy options include nuts, avocados, seeds, non-starchy veggies, and low-sugar berries.
Tip #4: Find a Good Mineral Salt
Sodium gets a bad rap since too much can cause harm, but getting too little is just as unhealthy.
When it comes to the body science of Keto, salt plays a big part. Alone, sodium can dehydrate you or raise blood pressure when too much is consumed. But, when combined with other minerals like calcium and magnesium, certain types of mineral salt can digest in the body and prompt the release of beta-Hydroxybutyric acid, also known as BHB.
Why is BHB so important? In our liver, fatty acids are converted into BHB naturally, which then sets off a chain reaction telling our bodies to burn fat for fuel. If we take a supplement with additional BHB, or the components that prompt our body to release it, then we can kickstart our biological rewiring towards burning fat and away from carbs even quicker. The faster our bodies make that change, the less drastic and less time we have to spend feeling the withdrawal from the "flu".
Once in Ketosis, keeping up a daily dose will support staying in ketosis, and boost fat-burning, and with it, weight loss.
Tip #5: Keto XS
One of the leading Keto diet enhancers, and our personal choice for Ketones: Keto XS!
Mineral salts, calcium, and magnesium are essential to not just getting into Ketosis and avoiding the Keto flu, but staying in Ketosis and losing weight. This supplement jam-packs those necessary nutrients into one easy-to-take capsule. No need to search for specific foods or individual supplements to enhance your diet with these key ingredients. Keto XS makes it as simple as can be.
And not only does Keto XS help get you into Ketosis and get rid of the Keto flu as fast as possible, it also supports cognitive function during the switch from carb fuel to fat fuel, and after. It gets you into Ketosis, fast, and keeps you there, in order to get the max out of your Keto diet.
One of the best things about the Keto diet is the sheer variety of food options.
Starting the Keto diet doesn't need to be a challenge. It doesn't need to be difficult and arduous. And you definitely don't need to suffer through a long, painful Keto Flu. Following these simple tips and tricks will help you fast-track your way to Ketosis, and skip the Keto Flu altogether. Even if you already are there and have the Keto Flu symptoms, it's not too late! Any and all of these will help stop those nasty symptoms in their tracks, and help you move on to a happier, healthier life!