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The adaptation phase, the rain before the good weather

Updated: Jul 21, 2023


someone climbing a mountain to achieve his goal


Keto flu or keto flu is a real thing, and it can be pretty harsh.


When you start following the keto diet, your body undergoes major changes, as it switches from burning sugar to burning fat (which happens when you are in ketosis). This transition can cause all kinds of symptoms (headaches, nausea, fatigue, etc.), which usually disappear after a few days at most.


The good news is that there are some things you can do to ease the transition and hopefully minimize symptoms!


Here are some tips:



start slowly and take your time

1. Start slow. If you ate a lot of carbs for years before you started keto eating, your body may need time to adjust to its new fuel source.




putting water in a glass to stay hydrated

2. Hydration: Drink water! The more water you drink, the better off you will be. It's important to stay hydrated while on the ketogenic diet because it helps maintain electrolyte balance (which can help prevent headaches). When starting the ketogenic diet, try to drink water throughout the day instead of drinking large amounts all at once. This will help you avoid the nausea that can occur when you drink too much liquid too quickly.




mountain of salts

3. Salt: Add salt to your meals! Salt helps increase blood volume, which helps alleviate some of the headaches associated with low-carb diets. I recommend adding a pinch of salt to every meal or snack you eat while on the ketogenic diet.




drawing of healthy fats , saturated fats , keto

4. Eat more healthy fats! There's no need to worry about eating too much fat when you start a ketogenic diet—you need to eat enough to help your body adapt to using fat as your primary fuel source. If you're hungry or feeling sluggish during this time, try adding a little more fat (and not just any kind of fat – I recommend coconut oil or butter) to your meals and snacks. Your body will thank you later!




scheme of electrolytes , potassium, chloride, sodium, magnesium and  calcium

5. Get enough electrolytes(sodium, potassium, and magnesium) by eating foods like avocados or taking electrolyte supplements.





women doing light exercises or stretches


6. Do light exercises or stretches to relieve muscle cramps or discomfort in your joints. But you may be tired so do not force too much sport during the Keto flu phase.







 


Don't be put off by these symptoms! They are an integral part of the process. And once they subside (in one to two weeks), you'll feel great again.




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