{"id":48956,"date":"2023-02-06T13:15:01","date_gmt":"2023-02-06T13:15:01","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=48956"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"keto-flu","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/keto-flu\/","title":{"rendered":"Beat The Keto Flu: Symptoms, Prevention, And Cure"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/keto-flu\/#What_Is_Keto_Flu\" >What Is Keto Flu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/keto-flu\/#How_Long_Does_Keto_Flu_Last\" >How Long Does Keto Flu Last?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/keto-flu\/#When_Does_Keto_Flu_Start\" >When Does Keto Flu Start?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/keto-flu\/#How_To_Avoid_Keto_Flu\" >How To Avoid Keto Flu?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/keto-flu\/#Stay_Hydrated\" >Stay Hydrated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/keto-flu\/#Prioritize_Your_Sleep\" >Prioritize Your Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/keto-flu\/#Do_Low-Intensity_Exercise_In_The_Morning\" >Do Low-Intensity Exercise In The Morning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/keto-flu\/#Relieve_Stress_With_Meditation\" >Relieve Stress With Meditation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/keto-flu\/#Eat_More_Fat\" >Eat More Fat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/keto-flu\/#How_To_Get_Over_Keto_Flu\" >How To Get Over Keto Flu?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/keto-flu\/#Supplement_Your_Diet_With_Magnesium_Sodium_And_Potassium\" >Supplement Your Diet With Magnesium, Sodium, And Potassium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/keto-flu\/#Bring_Some_Carbs_Back\" >Bring Some Carbs Back<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/keto-flu\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Now that you have started a keto diet, you must be anticipating the plethora of benefits that go along with it. Know that in some cases, people may fall prey to keto flu. <\/span><span style=\"font-weight: 400;\">Unlike the actual flu, it isn\u2019t contagious or dangerous but is pretty unpleasant. <\/span><span style=\"font-weight: 400;\">If you have kickstarted the keto diet, being aware of the keto flu will help you to watch out for the signs and learn to deal with them. This article provides a detailed roundup of the keto flu symptoms and their duration, followed by some tips to overcome it.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beat_The_Keto_Flu\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207606.gif\" alt=\"Customized Keto Meal Plan to Lose Weight\" width=\"1920\" height=\"1080\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Keto_Flu\"><\/span><strong>What Is Keto Flu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The body must adapt to survive when switching to a <a href=\"https:\/\/betterme.world\/articles\/keto-breath-smell\/\">ketogenic diet<\/a> and drastically reducing carbohydrate intake. During this adaptation, some individuals may experience an array of symptoms known as &#8220;keto flu.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These may feel similar to actual influenza but are caused by their bodies using fat instead of glucose for energy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This change in fuel sources is called ketosis. It is usually initiated through fasting or starvation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK493179\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The symptoms of keto flu may include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7082414\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Constipation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vomiting<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nausea<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diarrhea<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brain fog<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle cramps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Food cravings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle soreness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intestinal pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleeping problems<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irritability<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Reducing carbohydrates to as low as 20 to 50 grams per day can trigger withdrawal symptoms, just like those experienced when weaning off caffeine (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK430790\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). That is why it pays to have the proper nutrition knowledge before embracing the ketogenic diet trend.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beat_The_Keto_Flu\"><img decoding=\"async\" class=\"aligncenter wp-image-42201 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5781-1024x576.png\" alt=\"keto flu\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5781.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5781-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5781.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5781-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5781.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_Keto_Flu_Last\"><\/span><strong>How Long Does Keto Flu Last?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting a <a href=\"https:\/\/betterme.world\/articles\/15-keto-diet-hacks\/\">low-carb diet<\/a> is an exciting shift. However, some may experience the dreaded keto flu symptoms after a few hours into the diet. And, they may last for about one week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keto-style diets have many benefits, but prolonged or intense indicators of the &#8220;flu&#8221; can stem from underlying issues like nutritional deficit and stomach problems (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/keto-flu-symptoms\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Guidance from a medical professional can help you tackle health concerns and determine if introducing more carbs is needed for successful weight management.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These symptoms are caused when the body transitions to its new fuel. For those with naturally flexible metabolism, this phase is often skipped altogether.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/keto-ice-cream\/\"><i>Up For A Low-Carb Cool Down? Satisfy Your Sweet Tooth With Keto Ice Cream<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_Does_Keto_Flu_Start\"><\/span><strong>When Does Keto Flu Start?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The keto flu symptoms can affect some individuals within just 24 to 48 hours of cutting down on carbohydrates. This usually happens when their body&#8217;s carb stores (around 500 grams) become depleted.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consequently, the body switches from burning sugar for fuel to metabolizing fatty acids into ketones (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/180858#:~:text=Ketosis%20is%20a%20metabolic%20process,ketogenic%2C%20or%20keto%2C%20diet.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). While everyone is different, this transition period won&#8217;t last beyond one week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you adjust your eating habits and curb carbohydrate cravings, many have witnessed an overall improved sense of well-being. However, if it all feels too difficult or uncomfortable for you, it could be a sign that this approach isn&#8217;t for you.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Avoid_Keto_Flu\"><\/span><strong>How To Avoid Keto Flu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While we all may <a href=\"https:\/\/betterme.world\/articles\/keto-chili\/\">experience<\/a> keto flu differently, there is no proven method to avoid it altogether. Instead, you can ease the process of reaching ketosis for yourself.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips for avoiding keto flu symptoms:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stay_Hydrated\"><\/span><strong>Stay Hydrated<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hydration is one of the essential aspects of following a ketogenic diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don&#8217;t get enough water during this lifestyle change, your body might quickly become dehydrated. It may adversely impact performance and cognitive function (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/keto-flu-symptoms\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). The keto flu fever may also strike if one doesn\u2019t tweak their hydration levels during the initial days of a <a href=\"https:\/\/betterme.world\/articles\/keto-chicken-salad\/\">keto diet<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way to treat these effects?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Increase the intake of fresh water combined with unrefined salts. Besides averting the negative impact, a higher fluid intake will make you feel more satiated and less hungry (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26708700\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beat_The_Keto_Flu\"><img decoding=\"async\" class=\"aligncenter wp-image-41997 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5888-1024x576.png\" alt=\"keto flu\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5888.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5888-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5888.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5888-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5888.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Prioritize_Your_Sleep\"><\/span><strong>Prioritize Your Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Starting the keto diet can give your energy levels a temporary dip. Hormonal fluctuations and insomnia may compound this issue, making it worse.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try to sleep adequately during these changes to help you feel more energized, increase concentration, and reduce cravings for unhealthy <a href=\"https:\/\/betterme.world\/articles\/keto-yogurt-2\/\">food choices<\/a>. Together, these factors will contribute towards weight loss goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure your bedtime routine is relaxed and distraction-free so you get quality rest every night. Ideally, you should get 7 \u2013 9 hours of sleep every night. But if you feel your energy draining during the day, take a quick 30 minute nap to end the fatigue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid consuming caffeine, as it may make it difficult to fall asleep at a reasonable hour.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beat_The_Keto_Flu\">start transforming your life now<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Do_Low-Intensity_Exercise_In_The_Morning\"><\/span><strong>Do Low-Intensity Exercise In The Morning<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start your morning with a long walk after drinking warm water and a pinch of salt. Increasing your fat-burning process through ketosis is critical to helping reduce keto flu symptoms and increase energy levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walk at a pace where you can easily talk without getting out of breath for at least an hour. This practical, low-intensity exercise provides numerous benefits in the morning. You will undoubtedly find yourself more awake, energized, and ready to take on the day.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Relieve_Stress_With_Meditation\"><\/span><strong>Relieve Stress With Meditation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you first begin the keto diet, you may feel more irritable and stressed than usual. This happens because your cortisol levels are higher than usual.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Practicing meditation for 15 minutes a day could help reduce cortisol levels and provide an improved sense of well-being throughout the process. While meditating, focus on taking long, slow breaths. Also, try not to think and return to your normal breathing when thoughts or urges arise instead.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doing this trains our minds to be reactive in <a href=\"https:\/\/betterme.world\/articles\/eggplant-lasagna-keto\/\">stressful situations<\/a> and helps achieve overall equilibrium during times of change.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beat_The_Keto_Flu\"><img decoding=\"async\" class=\"aligncenter wp-image-41511 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5769.png\" alt=\"BetterMe\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5769.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5769-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5769.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_More_Fat\"><\/span><strong>Eat More Fat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cutting carbs is the starting point of a successful ketogenic diet. But don&#8217;t neglect healthy fats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many people believe that low-fat diets are effective while on keto. They fail to understand that these low-fat foods may drastically hinder their ability to produce enough energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Increasing your intake of oil or naturally high-fatty foods ensures you transition into ketosis smoothly and effectively (<\/span><a href=\"https:\/\/www.everydayhealth.com\/diet-nutrition\/ketogenic-diet\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). So, don\u2019t stop those essential oils and proteins from getting onto your plate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calculating your macros is easy to ensure that nutrients like fat take center stage to stave off those pesky side effects. When determining how much of this macronutrient you need daily, you can calculate your keto macros using an online calculator or a keto-friendly application.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Get_Over_Keto_Flu\"><\/span><strong>How To Get Over Keto Flu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If keto flu symptoms strike you, don\u2019t give up before trying a few tips for a keto flu cure. It is natural to feel a little off and unusually fatigued. Try to support your diet with the prevention tips mentioned above.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meanwhile, there are some more steps that you can take to overcome the symptoms. Those include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Supplement_Your_Diet_With_Magnesium_Sodium_And_Potassium\"><\/span><strong>Supplement Your Diet With Magnesium, Sodium, And Potassium<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This diet might cause rapid sodium and potassium losses. This may bring fatigue, lightheadedness, headaches, constipation, and cramping.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It would be best if you consumed plenty of avocado &amp; leafy greens like spinach in your daily meals to counteract these symptoms. Also, during the first week of <a href=\"https:\/\/betterme.world\/articles\/3-ingredient-peanut-butter-fat-bombs\/\">keto<\/a>, add unrefined salt at meal times, a minimum of 5-7 grams per day (one teaspoon up to a teaspoon and a half daily). This will assist with replenishing sodium levels quickly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Magnesium is another mineral that can make your transition into ketosis much easier. This essential mineral may bring many perks, such as relieving muscle cramps, improving sleep quality, and increasing insulin sensitivity (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/best-keto-supplements\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nutrient-packed foods like pumpkin seeds, almonds, and spinach should be included in your meal plan to get a decent dose of magnesium. For additional support, a daily magnesium supplement is recommended. Try magnesium citrate, which has been found to have superior absorption.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t consume any supplements without professional guidance. Your GP could better guide you about the safe minerals that will help you reach your fitness goals without any adverse effects.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/keto-bread\/\"><i>Going Keto? Try These Delicious Keto Bread Recipes To Stay On Track<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beat_The_Keto_Flu\"><img decoding=\"async\" class=\"aligncenter wp-image-41482 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5740-1024x576.png\" alt=\"keto flu\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5740.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5740-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5740.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5740-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5740.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bring_Some_Carbs_Back\"><\/span><strong>Bring Some Carbs Back<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If none of the above tips help you to avoid or recover from keto flu, you should consider a more scaled approach. This means increasing your carb intake slightly to give your body time to adapt.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Begin with a moderate carbohydrate intake. Then, adjust it accordingly over time as your body gets comfortable using fat as fuel. This can help ease any potential keto flu symptoms while ensuring that you still reap all the benefits of this remarkable lifestyle shift.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Regardless of how you approach your <a href=\"https:\/\/betterme.world\/articles\/post-workout-keto\/\">weight loss journey<\/a>, through keto, intermittent fasting, or simply eating healthier \u2013 know that progress is progress, no matter how small!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end of the day, the best diet for you is the one that makes you feel fabulous from the inside out. Don\u2019t fret when you are unable to find instant results. If you have the right mindset and continue improving daily, you will eventually reach your goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just don\u2019t give up. Have faith in yourself, and keep going!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beat_The_Keto_Flu\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207607.gif\" alt=\"Discover the World of Keto Diets with BetterMe\" width=\"1920\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Now that you have started a keto diet, you must be anticipating the plethora of benefits that go along with it. Know that in some cases, people may fall prey to keto flu. Unlike the actual flu, it isn\u2019t contagious or dangerous but is pretty unpleasant. If you have kickstarted the keto diet, being aware [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":48957,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[71],"tags":[],"coauthors":[177],"class_list":["post-48956","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keto"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Beat The Keto Flu: Symptoms, Prevention, And Cure - BetterMe<\/title>\n<meta name=\"description\" content=\"Wondering how to start your keto journey with minimal discomfort? Read on to uncover the science behind \u2605 KETO FLU \u27a4 and how to deal with its symptoms.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/keto-flu\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beat The Keto Flu: Symptoms, Prevention, And Cure\" \/>\n<meta property=\"og:description\" content=\"Wondering how to start your keto journey with minimal discomfort? Read on to uncover the science behind \u2605 KETO FLU \u27a4 and how to deal with its symptoms.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/keto-flu\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1912159915-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anoshia Riaz\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/keto-flu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-flu\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"Beat The Keto Flu: Symptoms, Prevention, And Cure\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-flu\/\"},\"wordCount\":1504,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-flu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1912159915-scaled.jpg\",\"articleSection\":[\"Keto\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Now that you have started a keto diet, you must be anticipating the plethora of benefits that go along with it. Know that in some cases, people may fall prey to keto flu. <\/span><span style=\\\"font-weight: 400;\\\">Unlike the actual flu, it isn\u2019t contagious or dangerous but is pretty unpleasant. <\/span><span style=\\\"font-weight: 400;\\\">If you have kickstarted the keto diet, being aware of the keto flu will help you to watch out for the signs and learn to deal with them. This article provides a detailed roundup of the keto flu symptoms and their duration, followed by some tips to overcome it.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beat_The_Keto_Flu\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207606.gif\\\" alt=\\\"Customized Keto Meal Plan to Lose Weight\\\" width=\\\"1920\\\" height=\\\"1080\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Keto Flu?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The body must adapt to survive when switching to a <a href=\\\"https:\/\/betterme.world\/articles\/keto-breath-smell\/\\\">ketogenic diet<\/a> and drastically reducing carbohydrate intake. During this adaptation, some individuals may experience an array of symptoms known as \\\"keto flu.\\\"<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">These may feel similar to actual influenza but are caused by their bodies using fat instead of glucose for energy (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). This change in fuel sources is called ketosis. It is usually initiated through fasting or starvation (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK493179\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The symptoms of keto flu may include (<\/span><a href ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/keto-flu\/\",\"url\":\"https:\/\/betterme.world\/articles\/keto-flu\/\",\"name\":\"Beat The Keto Flu: Symptoms, Prevention, And Cure - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-flu\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-flu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1912159915-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Wondering how to start your keto journey with minimal discomfort? 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Know that in some cases, people may fall prey to keto flu. <\/span><span style=\"font-weight: 400;\">Unlike the actual flu, it isn\u2019t contagious or dangerous but is pretty unpleasant. <\/span><span style=\"font-weight: 400;\">If you have kickstarted the keto diet, being aware of the keto flu will help you to watch out for the signs and learn to deal with them. This article provides a detailed roundup of the keto flu symptoms and their duration, followed by some tips to overcome it.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Beat_The_Keto_Flu\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207606.gif\" alt=\"Customized Keto Meal Plan to Lose Weight\" width=\"1920\" height=\"1080\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><strong>What Is Keto Flu?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The body must adapt to survive when switching to a <a href=\"https:\/\/betterme.world\/articles\/keto-breath-smell\/\">ketogenic diet<\/a> and drastically reducing carbohydrate intake. During this adaptation, some individuals may experience an array of symptoms known as \"keto flu.\"<\/span>\r\n\r\n<span style=\"font-weight: 400;\">These may feel similar to actual influenza but are caused by their bodies using fat instead of glucose for energy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This change in fuel sources is called ketosis. It is usually initiated through fasting or starvation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK493179\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The symptoms of keto flu may include (<\/span><a href ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/keto-flu\/","url":"https:\/\/betterme.world\/articles\/keto-flu\/","name":"Beat The Keto Flu: Symptoms, Prevention, And Cure - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/keto-flu\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/keto-flu\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1912159915-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Wondering how to start your keto journey with minimal discomfort? 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