The Keto Flu What Causes It And How To Stop It
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The keto flu, what causes it and how to stop it is one of the most common problems and questions I hear from people. They say I started the keto diet and I feel like I have the flu bug after a couple of days.
This is called the keto flu since many symptoms mimic those symptoms of having the flu.
The good news is that not only can it be avoided, but it is very easy to treat. Here are some things to know about the keto flu.
What is Keto Flu?
The keto flu is not a real medical condition, but rather a term people have used for experiencing a combination of symptoms.
It occurs when you enter ketosis during the ketogenic diet if you are low on electrolytes. This will often create some physical and mental symptoms that are similar to what you experience when you have the flu, which is where the name comes from.
The keto flu does not last long and can be remedied simply by replenishing your electrolytes.
However, it can be hard to get through especially in the beginning when you are adjusting to being on the keto diet.
How Do You Know You Have It?
If you have ever had the flu, you know what the symptoms are like. They are not usually as severe as when you have the actual flu, more like the first symptoms you experience when you get ill.
It is common to have lightheadedness and dizziness, fatigue in your body, headaches, and nausea.
You might have trouble eating, find you have no appetite, or experience muscle aches and pains. You may also have some different mental or behavioral symptoms like irritability.
What Can you do About it?
The fastest way to get rid of the keto flu is to replenish your electrolytes, as this is most often the cause.
Not only are you losing electrolytes from the frequent urination during keto, but you might not be getting the salt and potassium intake you once were due to the change in your diet.
You need the three main electrolytes, including sodium, potassium, and magnesium. Sodium is through salt, so salting your foods and having high-salt liquids like broth and pickle juice make you feel better quickly. Using Mito//Plex takes all the guesswork out it, you just simply add it to your water or ketones.
For potassium, try veggies with this nutrient, like avocados. Magnesium supplements are also available.
Try making electrolyte water if you need to, by adding some pink salt and lite salt to a tall glass of water.
This not only helps treat keto flu but drinking it daily can keep you from experiencing these symptoms again in the future.
The Important Electrolytes
The three important electrolytes you need to make sure you get while on keto are sodium, potassium, and magnesium.
With a traditional diet, the combination of food, particularly though higher in carbohydrates, give you enough of these electrolytes.
However, when you start reducing your carbs dramatically, combined with keto being a natural diuretic, can cause the levels to be extremely low.
You are going to aim for more sodium than you normally would, which you get from salt. Try to get at least 5000mg of sodium per day.
With potassium, you want 1000 to 3000mg a day and at least 300mg of magnesium a day.
Instead of trying to create your own electrolyte recipe, just use Mito//Plex and get the best electrolytes on the market. You can learn more about Mito//Plex technology here.
Getting Enough Sodium
Sodium is the most important electrolyte to focus on when you are on the keto diet. If you feel faint and lightheaded, it is often from your sodium levels being too low.
The best way to cure this is by having more salt on a daily basis. Not only should you be salting your food, but you should try making an electrolyte drink.
This will allow you to add more salt, while also getting your minimum water intake at the same time.
You can use regular table salt, but pink Himalayan salt is often preferred since it has other benefits as well. You can also get more sodium from broth or bouillon cubes, and pickle juice.
Getting More Potassium
The next electrolyte you need more of is potassium. Mostly because you are no longer eating foods that would otherwise have increased the potassium level, like bananas.
However, you can still get your potassium with low-carb foods while on the ketogenic diet. As long as you are following a balanced diet of meat and veggies, you’re probably getting enough. Some of the top foods with potassium are kale (extremely high in oxalates), mushrooms, meat like pork, and avocados.
Most People Are Deficient In Magnesium
There aren’t many foods you can eat on keto with enough magnesium, so the best option is to take Jigsaw magnesium supplements. Get one that has at least 300mg per tablet, and you might need to take up to 4 a day.
The best way to know if you’re taking too much magnesium is that your stools will become loose….then back off a bit.
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