Tips for Beating "Carb Flu" When Starting a Keto Diet
As the ketogenic diet changes the way your body fuels itself, switching from glucose to ketones, you may experience what has become known as “carb flu” or “keto flu” when your body is making that transition. We’ve all heard that our culture has a “sugar addiction,” and when starting a low-carb lifestyle such as the ketogenic diet, the “withdrawal symptoms” from cutting out sugar and starch can feel just as intense as a hangover. Thankfully, we have tips for beating “carb flu” when starting a keto diet.
Some common symptoms of carb flu are not unlike regular flu symptoms: headaches, exhaustion or lethargy, nausea, and “brain fog” or the lack of ability to focus. “Hanger,” or irritability from hunger, is another big complaint…one that likely affects your coworkers and family more than you.
To beat these symptoms, make sure you’re getting adequate hydration in both the form of water and electrolytes. Aim for 1.5 to 3 liters of water each day, and throw a pinch of unrefined salt, such a Himalayan sea salt into your meals. Alternatively, you can look into electrolyte replacement drinks or tablets, but make sure they don’t contain refined sugars.
Another way to help your body is to eat more — of the right things. Namely, healthy fats. Add an extra serving of grass-fed butter to your morning eggs or drizzle some extra coconut oil on your salad. Snack on a handful of almonds, which are also high in vitamins that can help your symptoms, or eat a small serving of olives. Keep your energy up by fueling with the right foods.
Also, remember to be gentle with yourself. You’re making a substantial change to the way your body processes food and fuels itself, so give yourself time to adjust. Limit your high-intensity workouts in the first few weeks, drink enough water, get adequate sleep, and even add in some meditation and stretching to help ease your brain during the transition. Slowly work your way into the low-carb diet by eliminating foods gradually. Change doesn’t happen overnight, and the ketogenic diet is a lifestyle, not a quick fix. Trust your body; the "carb flu" will end, and you'll be on your way to lasting, positive change.
The "carb flu" is a common term used to describe the symptoms that some people experience when they first start a low-carb diet, such as the ketogenic diet. These symptoms can include fatigue, headache, brain fog, irritability, and nausea. While the carb flu is not dangerous, it can be uncomfortable and may cause some people to give up on their diet before they have had a chance to experience its benefits.
There are several steps you can take to reduce the symptoms of the carb flu and make the transition to a low-carb diet more manageable.
First, make sure you are properly hydrated. When you reduce your carb intake, your body will release excess water and you may become dehydrated. Drink plenty of water and consider adding electrolyte supplements to your diet to help replace any lost minerals.
Second, slowly reduce your carb intake over a period of several days or weeks. Going cold turkey on carbs can be a shock to your body and may make the symptoms of the carb flu worse. Gradually reducing your carb intake will give your body time to adjust and may make the transition easier.
Third, increase your intake of healthy fats. Healthy fats will provide your body with the energy it needs to function and can help reduce the symptoms of the carb flu. Good sources of healthy fats include avocados, coconut oil, olive oil, and fatty fish.
Fourth, make sure you are getting enough protein. Protein is an important nutrient that helps support muscle mass and can help reduce hunger and cravings. Good sources of protein on a ketogenic diet include meat, poultry, fish, eggs, and dairy products.
