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The "Keto Flu" and How to Avoid it

Updated: Feb 12, 2023

The "keto flu" is a term commonly used to describe the symptoms that some people experience when transitioning to the ketogenic diet. This phenomenon is caused by the body's adjustment to a low-carb, high-fat diet and is often characterized by symptoms such as fatigue, headache, muscle cramps, nausea, and constipation.

One of the main causes of the "keto flu" is dehydration, as the diet can lead to an increased excretion of water and electrolytes, such as sodium, potassium, and magnesium. These electrolytes play a crucial role in maintaining fluid balance and muscle function, and their depletion can lead to the symptoms associated with the "keto flu." Fortunately, the "keto flu" is preventable and treatable. To avoid dehydration, it's important to drink plenty of water and electrolyte-rich fluids, such as a broth, coconut water or sports drinks. In addition, it may be helpful to add electrolyte supplements, such as sodium, potassium, and magnesium, to your diet to help replenish any losses. It's also important to consume adequate amounts of salt, as this can help to maintain fluid balance and prevent dehydration. Aim for at least 2-3 grams of salt per day, or more if you are physically active or live in a hot environment. In addition to hydration, it's important to eat a balanced and nutritious diet while following the keto diet. This means consuming adequate amounts of healthy fats, such as olive oil, avocado, and nuts, as well as non-starchy vegetables, such as leafy greens and cruciferous vegetables. These foods can help to provide the nutrients and fiber your body needs to maintain optimal health and well-being. By taking these steps, you can minimize the symptoms of the "keto flu" and enjoy the benefits of a healthy and well-balanced ketogenic diet.

The information provided above is for general informational purposes only and is not intended to provide specific medical advice, diagnosis, or treatment. Please speak with a licensed healthcare professional specific to your situation before making any sudden changes to your diet.


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