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Are you following the keto diet and feeling a bit under the weather? Don’t worry, you’re not alone! Many people experience what’s called the “keto flu” when they first transition to this low-carb, high-fat diet. But don’t fret - we’re here to help you understand what it is and provide some tips on how to overcome it!

What is the Keto Flu?

The keto flu refers to a collection of flu-like symptoms that some individuals experience when their bodies are adjusting to the ketogenic diet. These symptoms can include fatigue, headaches, irritability, dizziness, nausea, and muscle cramps. It’s important to understand that this is a temporary phase and a sign that your body is adapting to using ketones as its primary source of fuel instead of glucose.

So, why does the keto flu happen? When you cut back on carbohydrates significantly, your body starts to burn fat for energy instead of glucose. During this transition, your body may experience a drop in electrolytes such as sodium, potassium, and magnesium. Additionally, your body may struggle to produce enough ketones in the early stages of the diet. This combination can lead to the keto flu symptoms.

How to Fix the Keto Flu?

If you’re experiencing the keto flu, here are some strategies to help alleviate the symptoms and get back on track:

1. Stay Hydrated

Drinking plenty of water is crucial during the keto flu. Aim to drink at least 8 cups of water per day and consider adding electrolytes to your drink to replenish what your body may be lacking.

2. Increase Sodium Intake

Since your body excretes more sodium on the ketogenic diet, it’s essential to increase your sodium intake. This can be achieved by adding salt to your meals or consuming foods that are naturally high in sodium like bone broth or pickles.

### 3. Incorporate Magnesium and Potassium

Eat foods rich in magnesium and potassium, such as leafy greens, avocados, nuts, and seeds. You can also consider taking supplements to ensure you’re meeting your daily requirements.

4. Gradually Reduce Carb Intake

Instead of cutting out all carbohydrates abruptly, gradually reduce your carb intake over a week or two. This can help ease the transition and minimize the severity of symptoms.

5. Get Sufficient Rest

Your body needs time to adapt to the new energy source. Be sure to prioritize sleep and give yourself plenty of downtime to rest and recover.

6. Increase Healthy Fats

Ensure you’re consuming enough healthy fats, such as avocados, olive oil, and fatty fish. These fats will provide essential nutrients and help keep you satiated during the transition.

Remember, the keto flu is temporary and typically lasts around a week or two. If your symptoms persist or worsen, consult with a healthcare professional to rule out any underlying health issues. With a bit of patience and proper self-care, you’ll soon be feeling energized and reaping the benefits of the keto diet!

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