What Is the Keto Flu and How to Manage It
Starting a ketogenic diet can be a big adjustment for your body, and for some, it can lead to unpleasant symptoms known as the "keto flu." While these symptoms can be frustrating, understanding them and taking steps to manage them can make the transition to a keto lifestyle smoother.
What Is the Keto Flu?
The keto flu is a collection of flu-like symptoms that can occur within the first 2–7 days of starting a ketogenic diet. This happens as your body shifts from using carbohydrates as its main energy source to relying on fats.
When you significantly reduce carbohydrate intake—often to less than 50 grams per day—your body enters a state of ketosis, where fat is burned for energy. This sudden dietary shift can be a shock to your system, leading to temporary discomfort.
Symptoms of the Keto Flu
Keto flu symptoms can vary from person to person. Some may experience mild discomfort, while others may feel more significant effects. Here are common symptoms to look out for:
- Nausea
- Headaches
- Fatigue
- Constipation or diarrhea
- Dizziness
- Irritability
- Muscle cramps
- Sugar cravings
- Difficulty concentrating
- Stomach pain
These symptoms are often a temporary side effect of your body adapting to a new way of eating.
How Long Does the Keto Flu Last?
For most people, the keto flu lasts about a week or less. However, the severity and duration can vary depending on how your body adapts to the diet. While the symptoms may be uncomfortable, they usually subside as your body adjusts to using fat for energy instead of carbohydrates.
How to Minimize Keto Flu Symptoms
The good news is there are several strategies to help ease keto flu symptoms:
1. Stay Hydrated
Drink plenty of water throughout the day. When you reduce carbs, your body releases stored glycogen, which carries water. Replacing this lost fluid is essential to prevent dehydration.
2. Replenish Electrolytes
The keto diet can cause an imbalance in electrolytes like sodium, potassium, and magnesium. To counteract this, consume foods rich in these nutrients or consider a hydration supplement to support electrolyte balance.
3. Prioritize Sleep
Getting enough rest is essential. Lack of sleep can increase stress, which may worsen symptoms. Try reducing caffeine intake, keeping your bedroom dark, and creating a consistent sleep schedule.
4. Adjust Gradually
If transitioning to a very low-carb diet feels overwhelming, try reducing carbohydrates gradually instead of all at once. Slowly increasing healthy fats and proteins in your meals can make the transition easier.
How Everyday Fit™ Can Help
Everyday Fit™ is a hydration formula designed to support your body during transitions like starting the keto diet. It contains essential electrolytes and nutrients to help combat symptoms of dehydration and support overall wellness.
What Makes Everyday Fit™ Unique?
- Made with natural ingredients like monk fruit and stevia.
- No sugar, stimulants, or artificial additives.
- Easy to use—just mix it into water and enjoy throughout the day.
Everyday Fit™ helps make staying hydrated simple and delicious, so you can focus on feeling your best while adjusting to your new lifestyle.
Take Control of Your Keto Transition
Starting a keto diet doesn’t have to be overwhelming. By staying hydrated, replenishing electrolytes, and listening to your body, you can minimize keto flu symptoms and feel more comfortable during the adjustment period.
Ready to support your hydration journey? Try Everyday Fit™ today!
Summary
The keto flu is a temporary phase that can occur when transitioning to a low-carb diet. Symptoms like fatigue, headaches, and irritability are common but manageable with proper hydration, balanced electrolytes, and adequate rest. Everyday Fit™ offers a simple, effective way to stay hydrated and support your body as it adapts to this new way of eating.
