“Keto flu” is a temporary, flu-like syndrome people experience when starting a ketogenic diet.
It’s caused by carb restriction as the body shifts from burning glucose to burning fat for fuel.
Common Keto Flu Symptoms are headaches, fatigue, brain fog, irritability, nausea, and muscle cramps due to dehydration and electrolyte loss.
How to Overcome the Keto Flu
To relieve it, focus on hydration, boosting electrolytes (sodium, potassium, magnesium), eating healthy fats, getting rest, and light exercise, as symptoms usually resolve within a few days to a week as the body adapts.
Keto Flu Can Also Occur if You Eat Too Many Carbs While in Ketosis
When on a keto diet you can get knocked out of ketosis if you eat too many carbs in a day. Your body will switch back to glucose burning. If this happens you have to pass through the “zone of misery” AKA keto flu again to resume ketosis. It’s the same process as before, but usually not as hard once you’ve already been there. Your body remembers the way.
You’re Not Alone
I’m writing this because I just came through a 2 day bout of low energy, mild brain fog and mild depression, and I didn’t figure it out right away. I had eaten sweet potatoes and some other higher carb foods and my net carbs were up over 80– that’s what knocked me out of ketosis.
Once I figured it out, I hit the BHB a couple of times and hydrated and made sure my net carbs were low. Even after 4+ years of keto, I’ve slipped occasionally.
Today I’m back to the calm, zen-like energy and clear, energized brain that I love about being in ketosis!
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